With nearly one in three people suffering from neck pain, it’s nice to know there are strategies to relieve the discomfort at home. For many people, a few simple remedies can bring lasting relief.
If you try home remedies for neck pain without any results, see your health care provider. Aurora Health Care spine specialists provide comprehensive treatment for neck pain to help you feel better and participate in the activities you enjoy at How can I relieve pain in my neck?.
Home remedies for neck pain
Although neck pain can arise from injuries or chronic conditions, it’s often the result of a muscle strain or weakening. Years of poor posture can weaken the muscles and joints in your neck, leading to chronic pain over time. In mild to moderate cases, home remedies may help at How can I relieve pain in my neck?.
Move more
You may have heard that rest is the best remedy for muscle pain and neck stiffness. But with neck pain, movement can actually help at How can I relieve pain in my neck?.
Exercise improves blood flow to stiff muscles and reduces inflammation. Just make sure to avoid jerking or sharp twisting movements that could increase or cause neck pain.
Hot and cold therapy
Using ice packs or heating pads can help relieve neck pain fast. Ice reduces inflammation, while heat relaxes the stiff neck muscles. For best results, you may alternate the two for about 20 minutes each several times a day at How can I relieve pain in my neck?
Over-the-counter medications
After taking over-the-counter pain relievers for a day or so, minor neck strains may improve. Ibuprofen and other nonsteroidal anti-inflammatory drugs (NSAIDs) aid in reducing discomfort and inflammation. Other over-the-counter medications that can successfully reduce the discomfort of a stiff neck include naproxen and acetaminophen. How can I get rid of my neck pain?
Postural changes
Pay attention to how you hold your head throughout the day, especially when staring at your computer screen or looking at your phone. Many people tilt their head down, which puts extra pressure on the neck muscles and can even lead to a repetitive stress injury called “tech neck.”
To improve your posture and decrease neck pain, make a few simple changes such as:
- Holding your phone or other device up to eye level, instead of bending your neck down
- Keeping your head in line with the center of your body at How can I relieve pain in my neck?
- Rolling your shoulders down and away from your ears
How do I loosen up my neck muscles?
One of the best ways to loosen stiff neck muscles is with gentle heat. You may wrap a heating pad in a towel and place it on your neck. Or you may stand under a warm shower for a few minutes to loosen tight neck muscles at How can I relieve pain in my neck?
Once your muscles are warm, give yourself a gentle neck massage or ask a partner to do it. Massage can loosen the muscles further. Make sure to direct the massage movements toward your heart to promote proper blood flow at How can I relieve pain in my neck?
How do you release tension in your neck?
Regular stretching can help release tension in your neck muscles. Especially if you spend long hours at a desk, take breaks every one to two hours for a few minutes of stretches to prevent neck stiffness at How can I relieve pain in my neck?
Neck pain exercises
Several exercises can help stretch your neck muscles and relieve your stiff neck symptoms:
- Head presses:Clasp your hands behind your head or sit on a seat with a headrest. Keeping the chin level, gently press the back of your head against your hands or the headrest. Hold for five to 10 seconds and repeat at How can I relieve pain in my neck?
- Head tilts:Instead of rolling your neck, try head tilts. First, move your neck forward and backward by bringing your chin to your chest, pausing for a moment, then lifting your chin to the sky. After you repeat a few times, move to side-to-side tilts. Bring your ear to your right shoulder, hold for a few seconds, and repeat on the other side.
- Shoulder blade squeezes:Sit with your spine upright and your feet firmly planted on the floor. Gently squeeze your shoulder blades together and hold for 15-30 seconds. Repeat three to four times at How can I relieve pain in my neck?
- Shoulder rolls:Relieving tension in your shoulders and upper back may also help ease neck tension. Try to sync up your shoulder rolls with your breathing. When you inhale, bring your shoulders up to your ears, then roll them down your back as you exhale. Repeat five to 10 times at How can I relieve pain in my neck?
What is the fastest way to cure a stiff neck?
There’s no shortcut for curing a stiff neck. Stretching, gentle heat and pain relievers are usually the best ways to decrease neck stiffness quickly at How can I relieve pain in my neck?
For long-term neck pain relief and prevention of neck stiffness, improve your lifestyle by:
- Achieving and maintaining a healthy weight at How can I relieve pain in my neck?
- Exercising regularly, incorporating strengthening, flexibility and cardiovascular exercises
- Managing stress with healthy coping strategies such as meditation, exercise, talk therapy or journaling
- Quitting smoking, which can lead to disc degeneration and poor healing