Five Quick Fixes for Neck Pain
Neck pain can be experienced 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 bit of neck pain doesn’t mean you have to bow out of an upcoming family gathering or a fun activity with friends. Here are five quick fixes that can help if your neck hurts.
1. Stretch Out a Stiff Neck
A few times a day, give your neck a little rest and relaxation. 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
Both ice and heat can be used to ease neck pain and reduce any 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 at a time. You can ice your achy neck every three to four hours.
If you feel like your neck pain may be muscular in origin, 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 great 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 used for neck pain are ibuprofen, acetaminophen or naproxen sodium.
5. Try Stress-Reducing Techniques for Neck Pain
Neck pain can be produced by tension in your neck muscles as a result of 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 at home
- Do an activity or hobby that brings you joy
Make an Appointment at Spine Institute of North America
If neck pain is impacting your life, it’s time to call the team at Spine Institute of North America. 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 Institute of North America today to schedule an appointment.