Neck pain can be the result of a sports injury or car accident, but more commonly results from the daily wear and tear on the muscles of your neck. Your neck may hurt from time to time due to tension, stress or poor posture, and isn't usually a grave concern. Pain management techniques and lifestyle changes can help keep your neck properly aligned and soothed. If your neck pain is due to an injury or accident, talk to your doctor about possible chiropractic and prescription drug treatments to relieve chronic pain.
Step 1
Alternate cold and heat to help dull the pain and relax your neck, respectively. Make an ice pack of ice cubes in a plastic bag. Apply the pack in 20-minute increments for the first 48 to 72 hours after you experience neck pain. Then, apply heat to relieve some of the remaining pain. A microwaved heat sock, hot shower, warm compress and heating pad are all effective.
Step 2
Stretch your neck slowly to help relieve excess tension and compression. Roll your neck slowly to one side and hold for 30 seconds, then roll to the other side and hold for another 30 seconds. Gently test your range of motion my moving your neck in all directions, if possible.
Step 3
Adjust your computer, chair and keyboard to allow for a more comfortable working experience. Neck pain can be caused by poor posture, slouching or leaning forward to see your computer. Sit with your feet flat on the floor, with your shoulders dropped and elbows bent at a 90-degree angle to your keyboard. Ensure that you can see your computer screen well without having to lean forward.
Step 4
Take an over-the-counter pain reliever to help combat neck pain, especially if it's a rare occurrence. Ibuprofen and acetaminophen work to relieve swelling and dull pain receptors in your body so you can function. Pain relievers are not a long-term solution to neck pain, but can help when you experience pain infrequently or as the result of an injury.
Tips and Warnings
- Schedule an appointment with your doctor if lifestyle changes and coping techniques don't see to help your neck pain. You could be suffering from a more serious condition, like an accident or even depression.
- Contact your doctor immediately if your neck pain is accompanied by headaches, numbness, tingling, or pain in the arms or legs. Don't fall asleep while the heat pad is on you neck.
Things You'll Need
- Ice pack
- Heat sock
- Pain relievers
