Everything You Need To Know To Find The Best Neck Muscle Pain Relief

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.

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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.

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.

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.

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.

Over-the-counter medications

Minor neck strains may get better after a day or so of over-the-counter pain-relieving medication. Nonsteroidal anti-inflammatory medications (NSAIDs) like ibuprofen help reduce inflammation and decrease discomfort. Acetaminophen and naproxen are other over-the-counter medicines that can effectively relieve the pain of a stiff neck.

Postural changes

Pay attention to how you hold your head throughout the day, especially when staring at your computer screen or looking at your . 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 or other device up to eye level, instead of bending your neck down
• Keeping your head in line with the center of your body
• 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.

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.

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.

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.
• 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.
• 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.

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.

For long-term neck pain relief and prevention of neck stiffness, improve your lifestyle by:

What is neck pain (cervicalgia)?

Neck pain, sometimes called cervicalgia, is pain in or around your spine beneath your head. Your neck is also known as your cervical spine. Neck pain is a common symptom of many different injuries and medical conditions.

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You might have axial neck pain (felt mostly in your neck) or radicular neck pain (pain that shoots into other areas, such as your shoulders or arms). It can be acute (lasting from days to six weeks) or chronic (lasting longer than three months).

Neck pain can interfere with your daily activities and reduce your quality of life if it’s not treated.

Fortunately, most causes of neck pain aren’t serious and improve with conservative treatments, like pain medicine, exercise and stress management.

What does neck pain feel like?

Some people describe the pain as:

• A persistent ache.
• A stabbing or burning pain.
• A shooting pain that travels from their neck to their shoulders or arms.

Other symptoms

Neck pain may involve other symptoms, including:

• Headache.
• Stiffness in your neck, shoulders and upper back.
• Being unable to turn your neck or tilt your head.
• Numbness or tingling (pins and needles) feeling in your shoulders or arms.

Who is affected by neck pain?

Neck pain is common, affecting 10% to 20% of adults. It’s more common in women. Your chance of developing it increases with age.

How is neck pain diagnosed?

Usually, a medical history and a physical exam are enough for a healthcare provider to diagnose the cause of neck pain. A healthcare provider will first eliminate serious causes of neck pain, like pressure on your spinal cord, myelopathy, an infection or cancer.

• Medical history: Your provider will ask about previous neck injuries that may have caused whiplash or a herniated disk. They may ask about work or other activities that could strain your neck. They’ll ask about your pain, including when it started, where it’s located, how long it lasts and how intense it is.
• Physical exam: Your provider will check your head and neck alignment and observe your range of motion when you move your neck. They’ll feel your neck and supporting muscles to check for tenderness and signs of strain.
• Imaging tests usually aren’t necessary to identify what’s causing neck pain. Still, a provider may take images of the inside of your neck if they suspect a serious injury or if you’re experiencing severe pain that doesn’t improve.
• X-rays: X-rays can show problems with your bones or soft tissues that may be causing neck pain. An X-ray can show issues with cervical alignment, fractures and slipped disks, and they can detect arthritis.
• Magnetic resonance imaging (MRI): An MRI can show problems with your spinal cord, nerves, bone marrow and soft tissue. It can show if a disk has slipped out of place, signs of infection and masses that may be causing neck pain, like a cyst or tumor.
• Computed tomography (CT) scan: A CT scan may be used if an MRI isn’t available. It can show bone spurs and signs of bone deterioration.

In rare instances, your provider may order additional tests, including:

• Electrodiagnostic tests: These tests check the function of nerves and your muscle response. Tests include nerve conduction studies and, rarely, a myelogram if an MRI is contraindicated.
• Lab tests: These tests can help your provider identify causes of neck pain other than musculoskeletal injuries, like infections, rheumatological conditions or cancers. Tests include a complete blood count (CBC), urinalysis and markers of inflammation, among others.

How is neck pain managed or treated?

Treatment aims to relieve your pain and improve movement in your neck. Most causes of neck pain eventually improve and can be managed at home. Your provider will suggest treatments to manage your symptoms, including:

• Pain medications and muscle relaxers: Medicines, including nonsteroidal anti-inflammatory drugs (NSAIDs) to ease neck pain and inflammation, and muscle relaxants to help your neck muscles heal, are common first-line treatments for neck pain.
• Physical therapy: You may work with a physical therapist or a fitness trainer to learn exercises and movements that strengthen the muscles and tendons in your neck and improve flexibility.
• Transcutaneous electrical nerve stimulation (TENS) unit: A TENS unit applies a low-level electrical current to your skin near your nerves to disrupt the pain signal causing discomfort. Always check with a healthcare provider before using a TENS unit.
• Steroid injections: A shot near the nerve roots can reduce inflammation and relieve pain.
• Alternative therapies: Your provider may recommend acupuncture to relieve pain, or massage to help loosen tightened muscles contributing to your discomfort. You may see an osteopath or chiropractor to align your spine.
• Surgery: Most causes of neck pain don’t require surgery. Still, you may need surgery if one or more of the vertebrae in your spine has shifted out of place or is putting pressure on your nerves.

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If your pain is severe, you may need to work with a spine or pain specialist.

What can I do to relieve neck pain at home?

In addition to taking pain relief medications, you can take steps at home to relieve neck pain, including:

• Hot therapy: Take a hot shower or place a hot towel or heating pad (on the lowest setting) on the site of your pain for 15 minutes every few hours. The heat loosens your muscles and promotes blood flow.
• Cold therapy: Place a cold pack or a bag of frozen vegetables (wrapped in a thin towel to protect your skin) for 15 minutes every few hours. The cold narrows your blood vessels, reducing inflammation and swelling. Use cold instead of heat immediately after an injury.
• Exercise: Follow your healthcare provider’s guidance on neck exercises you can try to relieve neck pain and improve your range of motion. Don’t attempt exercises if you have a serious neck injury or a pinched nerve.
• Stress reduction techniques: Mindfulness, meditation, breathing exercises and yoga can help relieve tension in your body that may contribute to neck pain.
• Quit smoking: Smoking damages bone structure, accelerates degenerative disk disease and slows healing.

How long does neck pain (cervicalgia) take to heal?

Healing time depends on what’s causing your neck pain. Neck pain caused by common issues like strains and stress usually improves within a week or two. It may take a few months before the pain disappears entirely.

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How can I prevent neck pain?

You can take steps to prevent neck pain related to strains and tense muscles.

• Practice good posture. Position electronic devices, like computers and phones, so you don’t have to slouch or strain your neck when using them. Keep your shoulders aligned and your back straight when seated so you’re not straining your neck. Adjust the seats in your car to maintain good posture while traveling.
• Adjust your sleep position.Maintain good posture when you’re asleep. If you sleep on your back or side, use a pillow to support your head so your head and neck are aligned with the rest of your body. If you sleep on your back, place a pillow underneath your knees to take additional pressure off your low back. Avoid sleeping on your stomach with your head turned.
• Stay active.You can use many of the same exercises used to relieve neck pain to prevent it. If you work a job that involves sitting for long periods, take occasional breaks to move around and stretch your entire body, including your neck muscles.
• Don’t carry heavy weight on your shoulders.Avoid carrying heavy objects like book bags or suitcases over your shoulder. Instead, consider using luggage or bags with wheels.
• Exercise your upper back extensor muscles. It’s normal to lose strength in your upper back as you age. As a result, your shoulders rock forward, and your head tips forward in a position in front of your spine. This positioning puts additional strain on your neck and upper back.

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Exercises that can help strengthen your upper back extensor muscles include:

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• Scapular squeezes: Pinch your shoulder blades together 10 times.
• Standing push-ups: Do push-ups in a doorframe, allowing your shoulders to go past your hands 10 times.
• Theraband rowing: Wrap the middle of a theraband around a doorknob so it’s stable. While standing, grab an end with each hand. Pull your hands toward your waist 10 times.