Most people experience neck pain from postural choices. Leaning or hunching over your desk at work, cradling the phone in your neck or traveling for long periods in your car can often lead to discomfort along this area of the body. This doesn't mean you shouldn't talk to a doctor, especially when the pain is severe or is accompanied by numbness, weakness, stiffness and pain in the shoulder or arm, but self-care can help most sufferers.
Step 1
Make time to rest your neck throughout the day. Lying down for a few minutes at a time can help relieve the pressure placed on your neck from holding up your head.
Step 2
Stretch your neck periodically each day. Gently tilt your head to the right and hold this position for 30 seconds. Do to the same to the left and hold for another 30 seconds. From there, drop your head forward and hold this position for 30 seconds. Bring your head to center and let it gently fall back. Hold for another 30 seconds. Return to center again and roll your head from right to left and then left to right.
Step 3
Take a walk each day. According to the American Academy of Physical Medicine and Rehabilitation, walking is one of the best exercises for your neck.
Step 4
Apply an ice pack to the back of your neck to reduce any inflammation of the muscles and tendons contributing to your discomfort. Only apply ice for 15 to 20 minutes about four to five times a day. Any longer could exacerbate or worsen the pain.
Step 5
Alternate the ice with heat to work out the pain. If the pain is relatively recent, stick with the ice only. The heat causes blood to rush to the area, increasing inflammation. However, more prolonged pain can benefit from the heat. The heat helps loosen tight muscles, easing neck discomfort. Like ice, apply for 15 to 20 minutes at a time.
Step 6
Massage the neck, focusing on any area radiating the pain. Not unlike heat, a gentle massage can work out any tightness of the muscles and tendons causing you pain. Instead of doing it yourself, make an appointment with a massage therapist to work out the pain.
Tips and Warnings
- When sitting, your hips should be slightly higher than your knees to avoid poor posture that may lead to neck pain. Use a headset or speaker when talking on the phone. Take an over-the-counter pain reliever like ibuprofen, aspirin or naproxen.
References
- MedlinePlus: Neck Pain
- Mayo Clinic: Neck Pain
- American Academy of Physical Medicine and Rehabilitation: What a Pain in the Neck!
- American Academy of Orthopaedic Surgeons: Neck Pain
- National Center for Complementary and Alternative Medicine: Study Finds Benefits of Therapeutic Massage for Chronic Neck Pain
Member Comments