A pulled muscle in your neck is referred to as cervical strain, or, more informally, a crick in the neck. A pulled neck muscle can be caused by sudden twisting -- returning a tennis serve, fielding a fly ball, or slipping and falling -- or with prolonged, repetitive overuse. Sitting too long at a computer with your neck in an unnatural position, or sleeping with your neck at an awkward angle also can cause a pulled muscle.
Step 1
Apply an ice pack to your neck immediately after the injury -- or as soon you notice discomfort -- to treat pain and possible swelling, and leave it there for 15 to 20 minutes. Repeat the treatment every two or three hours during waking hours.
Step 2
Examine your neck to check for symptoms that might require medical care. If there is redness or streaks of red radiating from the area, or if you experience numbness along with pain, call your doctor.
Step 3
Use moist heat after 72 hours have elapsed by soaking towels with hot water, wringing them out and applying them to your neck for 20 minutes every three to four hours. You also can stand in a hot shower for the allotted time, and let the water massage your neck. Alternate hot compresses and a cold pack for the next 48 hours.
Step 4
Take over-the-counter medications as needed to reduce pain, swelling and inflammation; nonsteroidal anti-inflammatory drugs such as ibuprofen are an option.
Step 5
Sit with correct posture to promote healing and reduce the risk of future muscle pulls. Spine Health website advises sitting back in your office chair and using the chair's lumbar support while keeping your work station at the height of your elbows; do not hunch over.
Tips and Warnings
- Take frequent breaks from sitting by taking a walk, or perform an exercise recommended by Schiffert Health Center at Virginia Tech: Slowly touch your chin to your chest, then raise your head toward the sky and repeat. Don't perform this stretching exercise until the initial strain from your pulled muscle has eased, and stop if it causes discomfort. Pain should progressively improve after two to three days; pain that prevents you from returning to normal activities after a few days is reason to call the doctor. According to New York University Hospital for Joint Diseases, it is normal to feel a small knot in the area; some bruising may also be present.
- To avoid risk of frostbite, use a cloth between your skin and the ice pack. Remove the ice pack immediately if your skin begins to turn white. Consult with your doctor before applying ice to a pulled muscle if you suffer from vascular disease, diabetes, or any condition that causes decreased sensitivity.
