Menu
eMediHealth Logo
Subscribe
No Result
View All Result
eMediHealth Logo
Subscribe
No Result
View All Result

Home > Bones & Joints > Pain > 10 Ways to Manage Neck Pain at Home

10 Ways to Manage Neck Pain at Home

February 21, 2023 - Updated on February 22, 2023
9 min read
By Dr. Arif Maghribi Khan, MBBS, MD | Mental Health Counselor

In this article:

  • How to Manage Neck Pain at Home
  • Most-Asked Questions About Neck Pain
  • Final Word

Neck discomfort is a frequent issue that may be brought on by a number of things, such as bad posture, trauma, or underlying medical issues.

home remedies to deal with neck pain

While there are a variety of home remedies that can help with neck pain relief, medical therapy may occasionally be required.

Various practical at-home treatments for neck discomfort will be examined in this article, which you can simply include in your everyday routine.

How to Manage Neck Pain at Home

You may lessen neck discomfort and enhance your general quality of life by adopting a natural and holistic approach.

Advertisements

1. Apply an ice pack

Ice application might act as an anti-inflammatory to lessen pain and swelling. For neck pain, it is preferable to start by applying ice or cold packs because they can momentarily shut tiny blood vessels and stop swelling from getting worse. (1)

After a few days, you can alternate between using heat and ice. Continuously applying heat may result in further swelling.

2. Apply safflower extract

Safflower extract is a natural remedy that has been used for centuries to alleviate pain and inflammation, including neck pain.

Safflower contains compounds called flavonoids, which have anti-inflammatory and analgesic properties. These compounds work to reduce inflammation in the body, which can help alleviate the pain associated with neck pain.

An open-label prospective study showed that applying concentrated safflower extracts to affected areas significantly reduced pain and discomfort in patients suffering from chronic neck pain. (2)

3. Use hot fomentation therapy

using heat therapy can help reduce risk of neck pain

It has been well documented that heat reduces pain and increases healing by increasing blood flow to the tissue.

Advertisements

Heat has two benefits. First, it lessens discomfort and, second, it improves circulation. When utilized in a clinical setting, it is frequently repeated two to three times per week in 15-minute sessions.

A randomized controlled trial tested whether the addition of heat therapy improved adherence to a home exercise regimen in people suffering from neck pain. An improved home exercise compliance was demonstrated by the slow continuous heat effect, which would lead to improvements in muscle strength and range of motion. (3)

4. Sleep on ergonomic pillows

Neck pain and other symptoms leading to disturbed sleep might be exacerbated by inadequate pillow support.

A group of scientists reviewed work done on ergonomic pillows. It was found that compared to feather pillows, rubber and spring pillows may perform better. In individuals with persistent neck pain, the use of spring and rubber pillows is useful in reducing neck pain, awakening symptoms, and impairment as well as in improving pillow satisfaction. (4)

The height and design of the pillow may have a considerable impact on cervical alignment. By ensuring that the neck, shoulders, and spine are in alignment, ergonomic pillows may improve the quality of sleep as well as potentially lessen pain.

5. Massage your neck

A massage is frequently used after using ice or heat and can relieve muscle tension and spasms and thus reduces pain.

Advertisements

A randomized controlled trial was carried out to determine if therapeutic massage is better for patients with persistent neck discomfort than a self-care book. According to the study, massage therapy is safe and, at least temporarily, may help cure chronic neck pain. (5)

6. Take an Epsom salt bath

Epsom salt bath can help reduce neck pain

Epsom salt, or magnesium sulfate as it is known scientifically, has been discovered to be useful in reducing muscle stiffness and discomfort, but further research is required to determine the precise mechanism underlying this therapeutic action. (6)

The most common way to employ this natural muscle relaxant is to prepare a relaxing Epsom salt bath for yourself.

How to use:

Fill a tub with warm water, add a couple scoops of Epsom salt, and then immerse your sore body in it.

7. Incorporate these lifestyle modifications

Sometimes, the way you go about your daily routine is responsible for neck pain, and simple modifications can lead to significant pain reduction.

If it is observed that a particular activity causes neck pain that recurs, that activity may need to be restricted or avoided.

Advertisements

To keep the neck more upright while texting, the phone should be held closer to eye level. Moreover, cut down on activities such as spending many hours each day with your neck craning over a smartphone. (7)

8. Perform warmup exercises for the neck

You should warm up your neck muscles with a few quick movements, such as rotating your head, moving your head back and forth, and changing your posture every 30–40 minutes when using a smartphone or an e-reader. Repeat this at least 10 times. (8)

You can also try this warmup exercise:

  1. Grasp the bottom of your chair with one hand.
  2. Slightly turn your chin toward your armpit until a comfortable stretch is felt on the opposite side of the neck. Hold that position for 20 seconds.
  3. Repeat thrice on each side.

9. Posture improvement can help

correcting your posture can help prevent neck pain

If poor posture is causing neck pain, then simple changes might be the solution. This could include changing a workstation to become more ergonomically friendly, with the chair, single or multiple monitors, mobile phones, and keyboard positioned in ways to keep the body, head, and neck more aligned in a natural position.

Advertisements

You could also learn to sleep on the back (instead of the stomach or side) with an ergonomically friendly pillow and mattress. (9)(10)

ALSO READ: How to Improve Your Posture to Avoid Back Pain

10. Perform neck exercises

Neck exercises are a great way to provide relief to sore muscles and strengthen them further.

Here’s a simple exercise you can follow:

  1. Pull back your shoulders and chin for a few seconds at a time.
  2. Retract the scapula and chin for 20–30 seconds.
  3. Repeat this exercise 4–5 times a day, especially when working hunched over.

This exercise helps to relieve neck discomfort and postural instability by bolstering the neck’s and the head’s stabilizing muscles. (8)

Most-Asked Questions About Neck Pain

How do I know if my neck pain is serious?

If you are certain that your neck pain was caused by sleeping incorrectly, bad posture, etc., then you can treat it with simple home remedies. However, if your neck pain was caused by an injury in the recent past or if you have other underlying issues, then it might be a good idea to visit a doctor.

When should I be concerned about my neck pain?

when should you be concerned about neck pain?

You should be concerned about your neck pain when it was caused by an injury or accident or if it has not reduced even after trying some home remedies. It would be a good idea to visit a healthcare practitioner to rule out medical issues.

Can any other issues cause neck pain?

Yes, issues such as excessive gas formation and back pain can also lead to neck pain. (11)

Neck pain can also be caused by somatic depression. If you suspect this, please consult a medical professional at the earliest.

What can I do to treat my neck pain at home?

If you are sure that your neck pain is due to improper posture, incorrect sleeping habits, etc., then you can try the home remedies mentioned above, beginning with hot water fomentation.

You can take paracetamol or use a pain-relieving ointment too.

How do I sleep so that my neck doesn’t hurt?

You can try using a neck pillow that is ergonomically designed to support your head and relieve pressure from your neck. You can also try using multiple pillows to support your shoulders and lower back.

Is there anything I should avoid doing at home?

is there anything you should avoid doing at home for neck pain?

Avoid engaging in any potentially hazardous activity because you are unable to move your neck, such as cycling or driving. Use a neck collar only when your orthopedic surgeon advises you to do so.

When should I consult an orthopedic?

If there is no improvement in your symptoms even after several weeks or if you have other symptoms such as shivering, a sensation of pins and needles, or cold extremities, you should visit an orthopedic.

Final Word

Neck discomfort is frequently caused by psychological risk factors, including chronic stress, a lack of social support, anxiety, and depression. Neck discomfort may result from specific conditions such as autoimmune illnesses or neuromusculoskeletal problems.

More study is required, but there is also evidence that demographic factors such as age and sex might affect the occurrence and progression of neck discomfort. (12)

There are several home remedies you can try for acute neck pain. In case your pain does not subside or if you suspect that another issue may be causing it, it would be a good idea to visit a doctor to rule out complications.

Home remedies such as using an ice pack, hot fomentation, or Epsom salt baths are easy to do and show quick results. It is a good practice to maintain proper posture and take frequent breaks from long hours of working in one place and keep doing gentle neck movements.

Continue Reading Continue ReadingNeck Pain: Causes, Symptoms, Diagnosis, and Treatment
References
  1. Garra G, Singer AJ, Leno R, et al. Heat or cold packs for neck and back strain: A randomized controlled trial of efficacy. Academic emergency medicine: official journal of the Society for Academic Emergency Medicine. https://pubmed.ncbi.nlm.nih.gov/20536800/. Published May 2010.
  2. Hanania M, Duarte R, Livingstone D, Droluk T, Lewis T, Kitain E. Folk medicine/herbal remedies. The Journal of Pain. https://www.jpain.org/article/S1526-5900(04)00220-2/fulltext#relatedArticles. Published April 1, 2004.
  3. Petrofsky JS; Laymon M; Alshammari F; Khowailed IA; Lee H; Use of low level of continuous heat and ibuprofen as an adjunct to physical therapy improves pain relief, range of motion and the compliance for home exercise in patients with nonspecific neck pain: A randomized controlled trial. Journal of back and musculoskeletal rehabilitation. https://pubmed.ncbi.nlm.nih.gov/28282796/. Published March 3, 2017.
  4. The effects of pillow designs on neck pain, waking symptoms, neck disability, sleep quality and spinal alignment in adults: A systematic review and meta-analysis. Clinical biomechanics (Bristol, Avon). https://pubmed.ncbi.nlm.nih.gov/33895703/. Published April 19, 2021.
  5. Sherman KJ, Cherkin DC, Hawkes RJ, Miglioretti DL, Deyo RA. Randomized trial of therapeutic massage for chronic neck pain. The Clinical journal of pain. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2664516/. Published 2009.
  6. Na H-S, Ryu J-H, Do S-H. The role of magnesium in pain – magnesium in the central nervous system … https://www.ncbi.nlm.nih.gov/books/NBK507245/. Published 2011.
  7. Skillgate E, Pico-Espinosa OJ, Hallqvist J, Bohman T, Holm LW. Healthy lifestyle behavior and risk of long duration troublesome neck pain or low back pain among men and women: Results from the Stockholm Public Health Cohort. Clinical epidemiology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5644563/. Published October 11, 2017.
  8. Neupane S, Ali U, Mathew A. Text neck syndrome – systematic review: Semantic scholar. Imperial journal of interdisciplinary research. https://www.semanticscholar.org/paper/Text-Neck-Syndrome-Systematic-Review-Neupane-Ali/d4d58fd3e1b10bb6276b926917dc5d2c6d633cab. Published January 1, 1970.
  9. Ergonomics standards and guidelines for computer workstation design and the impact on users’ Health – A Review. Taylor & Francis. https://www.tandfonline.com/doi/abs/10.1080/00140139.2015.1076528. Published September 24, 2014.
  10. Caneiro JP, O’Sullivan P, Burnett A, et al. The influence of different sitting postures on head/neck posture and muscle activity. Manual Therapy. https://www.sciencedirect.com/science/article/abs/pii/S1356689X09001052. Published July 29, 2009.
  11. H; PAL. Neck pain and lower back pain. The Medical clinics of North America. https://pubmed.ncbi.nlm.nih.gov/32035569/.
  12. Kazeminasab S, Nejadghaderi SA, Amiri P, et al. Neck pain: Global epidemiology, trends and risk factors. BMC musculoskeletal disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8725362/. Published January 3, 2022.
  • Was this article helpful?
  • YES, THANKS!NOT REALLY
Spread the Love❤️
Advertisements
Advertisements
Advertisements
Advertisements

Newsletter

Get our BEST updates delivered to your inbox:



This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Categories

  • Nutrition
  • Wellness
  • Oral Care
  • Eye Care
  • Heart Health
  • Skin & Beauty
  • Women’s Health
  • Ear, Nose & Throat
  • Respiratory Health

Links

  • Home
  • About Us
  • Contact
  • Privacy Policy
  • Terms and Conditions
  • Cookie Policy
  • Editorial Policy
  • Advertising Policy
  • Subscribe to Newsletter
eMediHealth

This site provides content for informational purposes only. The information provided is not intended for use as medical advice, diagnosis, or treatment. In case of a medical concern or emergency, please consult your healthcare provider.

This website is certified by Health On the Net Foundation.

Our Network: Little Extra

© 2019 eMediHealth. All rights reserved.

No Result
View All Result
  • Nutrition
  • Skin & Beauty
  • Wellness
  • Yoga & Meditation
  • Women’s Health
  • Heart Health
  • Allergy & Immunology
  • Bones & Joints
  • Child Health
  • Digestive
  • Ear, Nose & Throat
  • Eye Care
  • Glands & Hormones
  • Health News
  • Infectious Diseases
  • Mental Health
  • Nervous System
  • Oral Care
  • Pain Management
  • Respiratory Health
  • Sleep Disorders
  • Urological Health

© 2019 eMediHealth. All rights reserved.