Heat brings blood flow to your muscles and relaxes them. A hot compress also helps release nutrients that will heal an injured neck. An ice pack allows you to feel some temporary relief when your muscles are inflamed.
Aspirin can treat mild to moderate muscle aches. Ibuprofen is best for mild or moderate inflammation. Naproxen is typically taken if you experience a lot of swelling. Celecoxib can reduce severe pain and stiffness in your neck.
Tuck your chin down: Stretches the back of your neck Tilt your chin upward: Stretches the front of your neck Stretch to the right and left shoulder: Eases tension on either side of your neck Stretch your chest and shoulder muscles: Corrects poor posture and relieves tightness in your neck Stretch your shoulder blades: Relieves more severe neck tension after long periods of immobility
When you massage away the tension, press at areas as hard as you like. Alternatively, use foam rollers or massage balls to work out tightness in your neck.
Shoulder shrug: Raise your shoulders toward your ears to relieve slight tension in your neck. Head glide: Sit upright, lean your head back, and hold for 20 seconds to stretch out your neck. Neck relaxer: To relax your neck, drop your head to the left and touch your ear to your left shoulder, then repeat on the other side. Shoulder roll: To reduce the strain on your neck, roll your shoulders back in a circular motion. Repeat 5 times. Chest stretch: To loosen up your neck, grab the back of your head and squeeze your shoulder blades together.
Monitor your posture throughout the day, especially if you are sedentary and sit a lot or have a tendency to slouch. [7] X Expert Source Mayami OyanagiPhysical Therapist Expert Interview. 27 January 2021. It can help to set reminders on your phone every hour. [8] X Expert Source Jarod Carter, DPT, CMTPhysical Therapist Expert Interview. 11 June 2020.
Since sitting isn’t a very natural position, it can cause a lot of tension in your neck. An ergonomic chair that’s supportive of your neck can offset that, though. [9] X Expert Source Mayami OyanagiPhysical Therapist Expert Interview. 27 January 2021. If you want a seat that’s ideal for your posture, an exercise ball is a great swap for a chair. [10] X Expert Source Jarod Carter, DPT, CMTPhysical Therapist Expert Interview. 11 June 2020.
Avoid sleeping on your stomach since you won’t have enough support for your neck. [13] X Expert Source Mayami OyanagiPhysical Therapist Expert Interview. 27 January 2021. As an alternative to a thin pillow, try a memory foam or water pillow that molds to the shape of your head and neck. If you’re a side sleeper, you can place a pillow between your legs to keep your spine in alignment.
Be sure to take plenty of breaks from your phone. Every 20-30 minutes, aim to set it down so you don’t put too much strain on your spine and neck. Stretch your neck after a long session of looking down at your phone.
Staying hydrated helps your spine stay in proper alignment, and slows down the degeneration of your discs as you age.
If you’re chronically low on magnesium, you are more likely to experience muscle strain.
Your chiropractor will also run neurological exams, too. For example, they’ll check your reflexes and strength as well as look for any potential nerve damage to diagnose how advanced your neck pain is.
A German study found that all 1,400 participants who opted for acupuncture as a form of care for neck pain experienced greater relief after their sessions.
Non-surgical approaches: prescription medications like muscle relaxants or spinal injections can relieve nerve or muscle pain. [21] X Research source Surgical approaches: Cervical spine surgery can remove a damaged disc that’s responsible for extreme tension in your neck. [22] X Research source Even if cervical spine surgery is called for, most patients usually experience a quick recovery and can go back to everyday activities really soon.
Even if cervical spine surgery is called for, most patients usually experience a quick recovery and can go back to everyday activities really soon.
