The muscles and tissues of the neck include structures such as the sternocleidomastoid and levator scapula as well as the tendons, muscle sheaths and fascia that support the cervical vertebrae. While these tissues are strong enough to support the weight and movement of your head, they are also prone to damage due to their extreme mobility. Proper healing is crucial not only in maintaining your posture but in maintaining the health of your cervical bones.
Step 1
Rest the injury. If necessary, wear a neck brace to keep your neck immobilized and support the weight of your head. In severe cases, your doctor may prescribe a rigid cervical collar or even a halo to completely immobilize the neck as the tissues heal.
Step 2
Take all pain killers and anti-inflammatories as directed by your doctor. Your doctor may recommend over-the-counter medications, such as ibuprofen or naproxen sodium, or he may prescribe stronger pain killers and muscle relaxants.
Step 3
Alternate between ice and heat at least once per day to reduce swelling and encourage blood flow. Apply an ice pack for at least 20 minutes to reduce the swelling. Follow with a heating pad set to medium for 20 minutes to encourage blood flow, flush out wastes and relax the muscles. The increased blood flow also causes inflammation, so apply another 20 minutes of ice to constrict the tissues again.
Step 4
Lie on a wedge or elevate the head of your bed to keep your neck above the level of your heart. Keeping your head elevated helps reduce swelling and stimulates the fluids and wastes from the healing process to flow out of the injured area.
Step 5
Slowly move your head through its full range of motion once the acute pain has passed and your muscles are strong enough. Moving keeps your muscles from becoming stiff and immobile.
Step 6
Massage your neck muscles once the acute pain has passed. Massage relaxes the muscles, encourages blood and nutrient flow to the tissues, and removes wastes.
Tips and Warnings
- Consult your physician if you experience severe pain in your neck, shoulders and head or tingling, numbness and weakness in your arms and shoulders.
Things You'll Need
- Neck brace
- Cervical collar
- Pain killers
- Anti-inflammatories
- Ice pack
- Heating pad
- Wedge
- Cushions
- Pillows
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