Remedies for Neck Pain

Your neck is made up of vertebrae that extend from the skull to the upper torso. Cervical discs absorb shock between the bones.

The bones, ligaments, and muscles of your neck support your head and allow for motion. Any abnormalities, inflammation, or injury can cause neck pain or stiffness.

1. Alternate heat and cold. - According to a study held in 2010 by NIH, one can reduce inflammation by applying cold, such as an ice pack or ice wrapped in a towel, for up to 20 minutes several times a day. Or alternate the cold treatment with heat. Try taking a warm shower or using a heating pad on the low setting.

2. Home exercises. Once the worst of your pain has subsided, begin gentle stretching exercises daily. Your doctor or a physical therapist can instruct you in the proper technique. First warm your neck and back with a heating pad or in the shower or bath. Then gently tilt, bend and rotate your neck.

3. Keep neck strong and flexible. When the neck’s muscles are strong and flexible, they are better able to hold good posture and less likely to spasm and become painful as per a study done by Pain Science in 2019. A physical therapist or other medical professional can help design a physical therapy program with neck exercises and stretches for an individual to follow. After learning what works for him or her, an individual can usually maintain neck strength and flexibility by continuing with exercises and stretches at home.

Citations:-

1. 2010 study by NIH on heat and cold packs

2. 2017 study on at work exercises for workers

3. 2019 study on posture by Pain Science