Whether the result of a sports or other activity-related injury, or a side effect of stress or anxiety, neck pain can be uncomfortable and even debilitating. Reducing stress and anxiety can help to relieve tension in the neck and upper back, thereby alleviating neck pain. However, in some cases, you might require intervention. If you suffer from chronic neck pain, it's not a bad idea to be examined by your physician. In the meantime, there are steps you can take to alleviate your pain.
Step 1
Pay attention to the level of tension in your neck and shoulders when you feel stressed or anxious. This will help you to understand a potential source of your neck pain, and can provide valuable insight for your physician. Try to relax your shoulders during times of stress, to prevent prolonged tension and chronic pain.
Step 2
Stretch regularly to keep the neck and shoulder muscles loose and flexible. When your neck muscles are engaged in activity, they should contract and relax. If for some reason, they don't relax properly after contracting, it creates pain. Stretching each morning, throughout the day and before and after exercise helps to keep neck muscles pliable, and provides better balance between contracting and relaxing. Start by keeping your shoulders down and rolling your head in a slow circle in a clockwise direction. Move your neck slowly, taking care to create a consistent, sweeping motion. Bring your head back to the center and repeat, going in a counterclockwise direction. Repeat this process two to three more times, in each direction.
Step 3
Apply hot or cold compresses to your neck. Hot compresses should be used to relieve pain or soreness. Make a simple hot compress by saturating a clean towel with water and heating it in the microwave until hot to the touch, but not scalding. Mayo Clinic suggests using cold compresses to help relieve inflammation. You can use a bag of frozen vegetables or place ice in a plastic bag, to make a simple cold compress at home.
Step 4
Take an over-the-counter NSAID (non-steroidal anti-inflammatory drug) to treat pain. Acetaminophen and ibuprofen are two common NSAIDs that can be found easily in most drugstores, pharmacies or grocery stores. Take the recommended dosage, which is based on your age. Contact your physician, if your pain persists after two to three days of taking an NSAID.
Step 5
Practice proper posture. Chronic neck pain can sometimes stem from sitting or standing incorrectly, or placing undue pressure on the spine. Avoid sleeping on too many pillows, in order to create a more balanced alignment of your neck, shoulders and spine.
Step 6
Reduce physical activity, particularly the activities that may be causing your neck pain. It is often necessary to refrain from physical activity in order to alleviate inflammation in the muscles, states the University of Maryland Medical Center.
Tips and Warnings
- Be sure not to overextend your neck while exercising to avoid additional neck stress or pain.
Things You'll Need
- Clean towels
- Frozen vegetables or plastic bag filled with ice
- Over-the-counter NSAID (non-steroidal, anti-inflammatory drug)
