There are many options for reducing upper neck pain. Most can be done in the home and provide at least short-term respite from the pain.
Cold
Use of a cold pack in the first 24 to 48 hours after pain symptoms arise limits swelling and numbs the area. Controlling the body's initial response to injury will result in less pain in the long run, advises W. Prentice in "Therapeutic Modalities in Rehabilitation."
Heat
A gentle, moist heat to the painful area is effective at controlling pain in the period that begins 48 hours after injury. The upper neck muscles respond well to heat because they are so superficial.
Massage
Manual massage techniques help to ease tension and release muscle spasms, two common causes of upper neck pain. Non-professionals can perform gentle massage, but a deep-tissue massage is best left to a massage therapist to avoid additional injury.
Stretching
Muscles that are in a chronic state of spasm can cause significant upper neck pain. A mild stretching program keeps the neck flexible and relieves spasm pain.
Posture
Poor posture often causes chronic upper neck pain, notes L.N. McKinnis in "Fundamentals of Musculoskeletal Imaging." Correct positioning of the neck and upper back ease strained joints and decrease abnormal forces on the musculature.
Medication
Over-the-counter medications help lessen the pain and inflammation associated with acute injury. While available without prescription, they should not be taken for extended periods of time without a physician's recommendation.
References
- "Therapeutic Modalities in Rehabilitation, 3rd Edition"; W. Prentice; 2005
- "Fundamentals of Musculoskeletal Imaging, 2nd Edition"; L.N. McKinnis; 2005
