At some point neck pain affects most people, report doctors at the Mayo Clinic. For those with occasional sore neck symptoms, a number of home remedies and over-the-counter medications can relieve the pain. But chronic neck pain that is not relieved with common treatments could be a sign of more serious complications and should be treated by a doctor. A sore neck is considered chronic when the pain is consistent for two weeks or more.
Step 1
Take over-the-counter pain relievers, such as ibuprofen or acetaminophen, and avoid the situations that cause the soreness, advise doctors at the National Institutes of Health (NIH). Discontinue activities that cause the pain until the inflammation is reduced.
Step 2
Apply ice and heat alternatively to your neck to relieve soreness. NIH doctors recommend using ice packs for the first couple days and then switching to heat for a few days. Good sources of heat applications include heating pads, hot showers and hot compresses.
Step 3
Sit upright at your desk or workbench and keep your head back so that it is over your spine. Mayo Clinic doctors report that poor posture when sitting is one of the major causes of a sore neck. In addition to maintaining proper spinal alignment when sitting, people who sit for long periods or who bend over a machine should shift regularly to alleviate the constant pressure being put on the neck.
Step 4
Make ergonomic changes to your chair and desk. A computer monitor should be at eye level, which can be achieved by adjusting the chair or raising the monitor. Arm rests should allow support the arms to keep them from tugging on the neck, and the chair should be adjusted so that your knees are slightly bent and lower than your hips.
Step 5
Stretch when you feel the pain beginning. Shrug both shoulders up and hold for five to 10 seconds and release. Repeat three or four times until the pain begins to subside. Turn your head to the side as far as you can and hold the position until you feel tendons and muscles begin to relax. Repeat on the other side. Roll your head around three or four times in each direction to loosen tight muscles that can cause neck pain.
Tips and Warnings
- Mayo Clinic doctors report that sleeping on your stomach can cause neck pain throughout the day by putting undue stress on the neck. Instead, find a pillow that supports your neck and try to sleep on your back or your side.
- Seek medical attention if your neck pain is the result of an injury or whiplash. If the pain starts shooting down your shoulder and arm, seek immediate emergency treatment. Neurological problems may be occurring if the neck pain is associated with weakness in the arms or if you become incontinent after feeling pain in your neck.
Things You'll Need
- Over-the-counter pain relievers
- Ice pack
- Hot compresses
