1. Strengthen with Exercise
Developing a strong neck is one of the best ways to avoid and alleviate neck pain. Regular exercises such as head raises with weights and isometric toning positions will work out the tension that is causing the discomfort. Move one hand to the side of your head and hold it in place beside your ear. Push on your hand with your head, but hold your arm stiffly in place. Hold the pressure as hard as you can without straining your neck or moving your arm for a count of 10. Release and wait a few seconds, and then repeat the exercise on the other side of your head. Repeat the pattern on the front and back of your head.
2. Move Around
Lack of motion is a major cause of neck tension. After sitting in one position for too long, the muscles tend to seize up, making movement difficult and sometimes impossible. When sitting for a long periods, make it a habit to move your head every 30 minutes or so. Look away from the computer. Turn your head to look to the side instead of turning your chair. Roll your head clockwise, then counterclockwise to loosen up.
3. Shoot it
Cortisone shots can provide immediate relief to joint neck pain. The area is first numbed with a local anesthetic, which in itself is great relief. Then the medicine is injected into the muscle. Cortisone is a steroid that reduced inflammation and can alleviate pain for a couple weeks or up to six months. During the period of pain relief, the patient is encouraged to continue with physical therapy to provide permanent healing. Typically, you should not receive more than three or four cortisone shots a year because it can weaken bones, cause cataracts and bring other serious side effects to some people.
4. Use Rice
R.I.C.E. stand for rest, ice, compression and elevation. It's a common remedy for all kinds of joint pain. Lie on a firm pillow and apply an ice pack to your neck for about 10 minutes. Wrap it lightly with an elastic bandage and remain still until you feel the pain subside.
5. Rub it in
Creams that contain some numbing and heating ingredients can relieve neck pain so that you can begin a program of stretching and strength training to avoid further irritation. Rub in the cream with a circular motion to stimulate circulation. Blood rushing to the injured joints has its own healing properties. Get a shoulder massage and ask the therapist to lightly massage your neck. Rub the back of the head and the upper back to ease tension in connecting ligaments too.
