Home Remedies for Neck Pain

Neck pain can stem from various causes like poor posture, muscle strain, or even a sports injury. It can manifest in various ways such as stiff neck muscles, neck strain, pinched nerve, and more. While neck pain can potentially be a symptom of an underlying health condition or injury, it is usually a common result of routine activities at work or at home.

Luckily, several home remedies can relieve neck pain and prevent future discomfort. Whether you’re dealing with a stiff neck, muscle tension, or neck stiffness, these simple remedies can ease neck pain and improve your range of motion. In this article, we'll also discover how neck physiotherapy can offer long-term relief and prevent neck pain from disrupting your daily life.

Exercise

A recent study found that 23% of people in Singapore experienced neck pain every six months, with prevalence being higher in women. Furthermore, the study suggests that neck pain is the fourth leading cause of disability globally. While most acute neck pain can go away on its own without treatment, 50% of sufferers continue to report some degree of pain.

The first thing experts recommend to keep your neck stable is to engage in regular exercises. Certain workouts help strengthen your neck muscles and shoulder blades, reducing the risk of neck strain and stiffness. This includes:

• Neck stretches
• Shoulder rolls
• Head tilts
• Shoulder blade squeezes
• Neck isometric exercises
• Chin tucks
• Upper back stretch
• Neck rotation

These are the common neck exercises that can alleviate muscle tension and increase blood flow to the cervical spine. Ultimately, they relieve pain and stiffness, especially if done consistently.

Remember to avoid sudden movements or overexerting your neck joints, which could lead to further injury or exacerbate muscle pain.

Posture

Poor posture is a common culprit for people experiencing neck pain. Slouching or hunching your back can put your neck at an awkward angle, compressing the spinal cord and nerve roots.

Maintaining proper posture can go a long way towards preventing neck pain. Poor posture, often caused by long periods at the computer screen or slouching, can put unnecessary stress on your neck muscles. To correct this, take frequent breaks to stand up, stretch, and ensure your computer screen is at eye level. Shoulder blade squeezes are also effective at alleviating tension in the upper back and reducing pain in the neck and shoulders.

If you’re engaged in physical activity, be mindful of your form. Limiting movements that cause strain, such as lifting heavy objects awkwardly, will help prevent further pain and stiffness in your neck.

Ergonomic Furniture

Investing in ergonomic furniture is another way to support your posture and reduce the risk of neck pain. Using a chair that promotes good posture and placing your computer screen at the correct height can help alleviate tension in your neck and shoulder muscles. This setup can significantly reduce the likelihood of muscle strain caused by tech neck or awkward positions.

Here are some ways it can help:

• Proper support
• Adjustability
• Encouragement of movement
• Wrist and arm support
• Reduced eye strain

Adding ergonomic furniture to your workspace can create a more comfortable and supportive environment that minimises the risk of developing neck pain.

Sleeping Position

Your sleeping position can significantly impact neck pain relief. Poor sleep posture can cause muscle stiffness or neck pain after waking up. Ensure you’re using the right pillow, one that supports the natural curve of your cervical spine.

For more information, you can check out our article about Relief for Neck Pain After Waking Up, which dives deeper into this topic.

Sleeping on your back with a properly cushioned neck can prevent neck tension and provide relief from pain. Similarly, a comfortable sleep position can give you not only a good night's sleep but also an improved mood as you wake up.

Apply Heat or Cold

Applying heat or cold can offer quick neck pain relief as it does with a lot of body pains caused by strains or muscle tension. Heat therapy, like using a heating pad, helps improve blood circulation and relax tight muscles. On the other hand, cold therapy with ice packs can reduce inflammation and relieve pain from a strained neck.

Switching between heat and cold may be beneficial for managing muscle tension and neck stiffness. This contrast therapy can provide both immediate relief and long-term benefits.

For example, applying heat for 15–20 minutes can help relax muscles and improve flexibility, making it easier to stretch and move the neck. After heat therapy, applying cold can help reduce any swelling that may occur from activity or prolonged sitting.

Neck Brace

A neck brace can help immobilise your neck, especially if you’re recovering from neck strain or an injury like a car accident. While not meant for long-term use, a neck brace can provide support and prevent sudden movements that might worsen the pain. By restricting motion, a neck brace helps prevent further injury or strain. This is especially beneficial during the acute phase of neck pain, allowing for rest and recovery.

Some neck braces encourage proper posture, helping to realign the spine and reduce the likelihood of developing further pain due to poor posture.

Water and Tea

Staying hydrated is essential for maintaining the elasticity of your muscles and preventing neck pain. Drinking anti-inflammatory teas like turmeric tea can help reduce inflammation in tense neck muscles, further easing neck pain.

Likewise, drinking plenty of water daily maintains the viscosity of synovial fluid in the joints, allowing for better movement and reducing friction. This is particularly important for the cervical spine, where proper lubrication can alleviate stress on the neck and prevent stiffness.

OTC Medications

Over-the-counter (OTC) medications like pain relievers and muscle relaxants can provide immediate pain relief. These medications help reduce muscle pain and inflammation, making it easier to manage neck pain at home. However, they should be used cautiously to avoid dependency, and always follow the dosage instructions.

For neck pain, the following OTC medications are commonly recommended:

1. Nonsteroidal Anti-Inflammatory Drugs (NSAIDs):

• Ibuprofen (Advil, Motrin)
• Naproxen (Aleve)

1. Acetaminophen

• Tylenol (helps relieve pain but doesn’t reduce inflammation)

1. Topical Analgesics:

• Creams or patches containing ingredients like menthol, capsaicin, or lidocaine.

Always consider consulting a healthcare professional for personalised advice, especially if the pain persists or worsens.

Massage

Massaging your neck muscles can relieve pain and stiffness. You can perform simple massage movements at home or have it professionally done by a physical therapist. A professional massage can help improve blood flow to tense muscles and alleviate discomfort in the neck and shoulder areas.

Here are some self-massage techniques you can do at home to relieve neck pain.

Neck Stretch and Massage

Sit or stand comfortably. Use your fingers to gently press into the muscles at the base of your skull, applying pressure in circular motions.

Tilt your head to one side, then use your hand to apply gentle pressure to stretch the opposite side.

Shoulder Shrugs

Raise your shoulders toward your ears, hold for a few seconds, and then relax down. Repeat until muscle tension eases.

Finger Pressure

Use your fingers to press into the areas along your neck, focusing on any tight spots. Apply gentle pressure and hold for 15-30 seconds.

Foam Roller

Lie on your back with a foam roller positioned under your upper back. Slowly roll to massage the upper back and neck area.

Tennis Ball Massage

Place a tennis ball between your neck and a wall. Lean against it and move your body side to side or up and down to target tight muscles.

Self-Myofascial Release

Sit comfortably and use your hands to knead the muscles on either side of your neck, working out any knots you find.

Stretching

Softly lean your head forward, backward, and to each side, maintaining each position for a few seconds to stretch the muscles in your neck.

What To Do When Home Remedies Don’t Work

Sometimes, home remedies might not be enough, especially if you’re experiencing chronic pain or your neck pain persists. This is where you seek professional help from physical therapists.

Physiotherapy

If home remedies fail to provide neck pain relief, consulting a physical therapist might be necessary. Physical therapy is almost always a good first line of treatment when battling muscle and nerve pain.

Physiotherapy experts from Phoenix Rehab in Singapore tailor a personalised plan that involves targeted exercises to improve the range of motion and reduce neck strain. Therapies like acupuncture can also offer alternative pain relief. Check out our article on Acupuncture for Neck Pain for a deeper understanding of this approach.

See a Doctor

If severe pain or other symptoms persist, it’s essential to see a healthcare provider. A doctor can assess the underlying cause of your pain, whether it’s spinal stenosis, nerve root compression, or bone spurs. They can also recommend more effective treatments if the pain persists.

Conclusion

Neck pain can be manageable at first, and there are many ways to find relief at home. However, if your neck pain persists or worsens with exercise or any of the remedies above, don’t hesitate to consult a healthcare provider for further guidance.