A sore neck can be a real pain in the neck, literally. Whether it’s from sleeping in an awkward position, hunching over a computer all day, or an injury, a sore neck can make it difficult to move your head and can be quite uncomfortable. Fortunately, there are several ways to soothe a sore neck and find relief.
1. Rest, Ice, and Heat
The first step in soothing a sore neck is to ease the early intense pain with rest, ice, and heat. Apply an ice pack or ice wrapped in a towel to the affected area for up to 15 minutes several times a day during the first 48 hours to reduce inflammation. After that, use heat to stimulate blood flow and promote healing. Try taking a warm shower or using a heating pad on the low setting.
2. Neck Collar
A soft neck collar that supports the neck may help relieve pain by taking pressure off the neck. However, if used for more than three hours at a time or for more than 1 to 2 weeks, a collar might do more harm than good. Collars have a bad reputation from people overusing them and getting weak muscles, but used a few hours here and there they can be very useful.
3. Gentle Stretching and Strengthening Exercises
Exercises to stretch and strengthen the neck, shoulder, and upper back muscles can speed recovery from a painful neck condition and possibly reduce flare-ups. Begin daily gentle stretching, including neck rolls and shoulder rolls, once the worst of the pain lessens. Gently tilt, bend, and rotate the neck. Warm the neck and back with a heating pad or in the shower or bath before doing these exercises. It is important to see a physical therapist for guided therapeutic exercise for neck pain.
4. Massage
During a massage, a trained practitioner kneads the muscles in the neck and shoulders to relieve tension and promote relaxation. Ask a friend or partner to massage the sore area or consider seeing a professional massage therapist.
5. Lifestyle Adjustments
Lifestyle adjustments can help reduce and prevent neck pain. Try to take a break from your computer or phone, and be more mindful of your posture. Consider adjusting your sleeping position or trying a new pillow if you find yourself consistently waking up with a sore or stiff neck.
In conclusion, a sore neck can be a real pain, but there are several ways to soothe it and find relief. Rest, ice, and heat, neck collars, gentle stretching and strengthening exercises, massage, over-the-counter pain relievers, and lifestyle adjustments can all help alleviate neck pain. If your neck pain persists, worsens, or is accompanied by other symptoms, it is important to seek medical attention.
If you are experiencing neck pain, it is important to seek medical attention to rule out injuries and infections. Wake Spine & Pain Specialists offer a full range of pain management services and have clinics located throughout North Carolina. You can book an appointment or televisit by visiting our televisit page.
During your appointment, a doctor or physical therapist can evaluate your condition and create a manageable routine that works for you. In addition to medical treatment, lifestyle adjustments such as taking a break from your computer or phone, being more mindful of your posture, and adjusting your sleeping position can help reduce and prevent neck pain. Wake Spine & Pain Specialists also offer a patient portal where you can access your medical records before your initial visit. Don’t suffer from neck pain any longer, book an appointment with Wake Spine & Pain Specialists today.
