Five Quick Fixes for Neck Pain

Six Quick Fixes for Neck Pain

Neck pain can occur in many different ways. Whether it’s a stiff neck, a muscle spasm or a deep throbbing ache, neck pain interrupts your life and keeps you from doing the things you love.

Thankfully, a little neck pain doesn’t mean you have to bow out of an upcoming family gathering or a fun activity with friends. Here are six quick fixes that can help if your neck hurts.

1. Stretch Out a Stiff Neck

Give your neck a little rest and relaxation a few times a day. Stretching your stiff neck with careful movements can help relieve your symptoms. As long as your doctor has not advised against moving your neck, try the following stretches:

• Roll your shoulders backward ten times, then forward ten times.
• Squeeze your shoulder blades toward each other ten times.
• Lean your head back into your hands and hold it there for 30 seconds.
• Gently lean your ear toward your shoulder ten times on each side.

2. Alternate Ice and Heat for Neck Pain Relief

Heat and ice can ease neck pain and reduce swelling or inflammation. Start with ice, such as a plastic bag filled with ice, an ice pack or even a bag of frozen peas. Ice can injure your skin, so wrap your ice pack in a thin towel or cloth and only apply it for 15 minutes. You can ice your achy neck every three to four hours.

If your neck pain may be muscular, moist heat is a great way to relieve pain. Take a hot shower or soak in a warm bath or hot tub. You can also apply a moist heating pad for 20 minutes every few hours.

Whichever method you try, don’t fall asleep while applying heat or ice, as this could injure your skin.

3. Get a Relaxing Massage

Whether you book a massage at a spa, ask your partner to massage your sore neck or buy an electronic neck massager, massages are excellent for neck pain. Gentle pressing and touching in and around this painful area can soothe the muscles surrounding the spine and alleviate neck tension.

4. Use Over-The-Counter Pain Relievers

Sometimes, taking over-the-counter medication to ease your painful symptoms can provide relief as your neck heals naturally. Some of the most common OTC pain relievers for neck pain are ibuprofen, acetaminophen or naproxen sodium.

5. Try Stress-Reducing Techniques for Neck Pain

Neck pain can be from tension in your neck muscles due to high stress. By reducing your stress, you can help treat and prevent neck pain. If you find yourself getting tense during the day, try the following stress-reducing techniques:

• Listen to music.
• Meditate or take a moment to quiet your thoughts.
• Take a short break from high-stress situations at work or home.
• Do an activity or hobby that brings you joy.

6. Make Some Changes to Your Posture

Your posture can play a significant role in how you fix neck pain. One of the main ways you can correct your posture is by adjusting how you hold your head or look at your computer or phone. Many people tilt their heads down when looking at their devices. This downward movement puts excessive strain on the muscles and can cause a common injury called “tech neck.” Some simple ways you can improve your posture include:

• Holding your phone at eye level instead of bending your neck down.
• Keeping your head in line with the center of your body.
• Rolling the shoulders down and away from the ears.

When to See a Doctor for Neck Pain

While most cases of neck pain fade with some at-home remedies, there are times when your neck pain may persist even after trying to stretch it out. If you’re unsure how to cure neck pain fast or it worsens after trying the above remedies, call the team at Spine Institute of North America to schedule an appointment and discuss treatment options. Some other signs you should see a doctor for your neck pain include:

• The pain has begun radiating down your arms and legs.
• You are experiencing symptoms like a headache or feelings of weakness in the legs.

If you bend your chin down and feel extreme pain, this is also a sign you should contact the team at Spine INA as soon as possible, as this may indicate compression in the spinal cord. Additionally, if your neck pain is the result of a traumatic injury such as a car accident or fall, you should seek medical attention as soon as possible.

Make an Appointment at Spine INA

If neck pain impacts your life, it’s time to call the team at Spine INA. We understand the underlying anatomy of your neck and can provide you with an individualized treatment plan that works.

Relieve your pain and revive your life. Contact Spine INA today to schedule an appointment.