Neck pain can be the result of either inflammation in the joints of your neck, or a spasm or strain in the neck muscles. Certain daily activities, sleeping on your stomach with your neck twisted, sitting in a hunched position and craning your neck to see the TV are just a few of the possible causes for this pain. See your health care professional if your neck pain is severe and doesn't go away within a few days.
Step 1
Change your habits. If you constantly suffer from a sore neck, you may need to alter your lifestyle a bit. Walk and sit with good posture, rather than slouching and keeping your head bent forward for long periods of time. When you sit at your computer, adjust your monitor so that it is at eye level, rather than higher or lower, causing you to strain your neck to view it. If you are a stomach sleeper, consider switching to a back sleeping position to see if it relieves any of the neck pain.
Step 2
Take over-the-counter pain relievers. According to MayoClinic.com, naproxen sodium, acetaminophen, aspirin and ibuprofen can all quickly relieve some of your neck pain. Make sure to take these as directed on the label.
Step 3
Use both a heating pad and an ice pack. The ice pack helps reduce inflammation in your neck joints, while the heating pad relaxes sore muscles. Apply the ice pack to the back of your neck for about 20 minutes, several times per day, followed by applying heat.
Step 4
Stretch your neck muscles several times per day. Gently rotate your neck from side to side and forward and backward to reduce some of the soreness and stiffness. Stop the stretching exercises and call your doctor immediately if you experience extreme jolts of pain.
Step 5
Place a small rolled up towel on top of your pillow, underneath your neck to keep your head and neck in a proper position while you sleep. The Back and Body Care website suggests doing this as a resting exercise once or twice a day, to relieve your neck from supporting your head if you stand or sit for long periods every day.
Things You'll Need
- Pain relievers
- Ice pack
- Heating pad
- Small towel
