Is this cause for concern?
Neck pain is also called cervicalgia. The condition is common and usually isn’t a reason to worry. Neck pain can happen for many reasons and can usually be remedied through simple lifestyle changes.
For example, your muscles may be tense from sitting for hours at work with poor posture. Neck pain may also be a result of injury from a car crash or even muscle strain from overextending yourself during exercise.
Other symptoms include:
- neck pain that gets worse if you hold your head in one place
- tightness or spasms in your neck muscles
- difficulty moving your head
- headaches
Although this condition can quite literally be a pain in the neck, you can do many things to treat it at home. In fact, a good number of people who have neck pain can see big improvements in just two to three weeks of at-home care.
1. Take it easy
Did you know that your head weighs around a whopping 12 pounds? That’s a lot for your muscles and ligaments to support all day long throughout your many activities. Your neck pain may be the result of doing too much.
One way to help with this pain is to relax. Take one to three days off from doing anything strenuous. Activities to avoid include weight-bearing exercise, like running, hiking, or playing tennis, and heavy lifting.
2. Try a cold compress
Try to lessen both pain and inflammation by applying a cold ice pack or ice wrapped in a towel to your neck. You can apply this cold therapy to the area for up to 20 minutes a few times a day. If you have diabetes or circulatory issues, you should limit using ice to just 10 minutes at a time.
3. Follow up with a warm compress
You can also alternate cold therapy with heat. With heat, you’re working to ease muscle tension and pain. You may want to take a warm shower or hold a heating pad on your neck. Again, apply this therapy for up to 20 minutes, but only 10 if you have circulatory problems.
4. Use OTC pain relievers
You can find a variety of different over-the-counter (OTC) pain relievers at your corner drug store. Acetaminophen (Tylenol) is a popular option. There’s also ibuprofen (Advil, Motrin IB), which combines pain relief with anti-inflammatory power. Naproxen sodium (Aleve) is another option.
No matter which pain reliever you choose, your neck pain may last for some time.
5. Stretch it out
Taking time to stretch your neck each day may also help. You might want to wait to do any exercises until the worst of your pain has gone away.
Before you try any of these moves, consider warming up the area with a heating pad or performing them after taking a warm shower or bath.
6. Stay moving
Staying in one position for too long may cause neck pain. In fact, you should aim to get up or move every 30 minutes from sitting or standing positions.
While you may want to rest the first few days after hurting your neck, getting into a regular exercise routine may help in the long run. Try doing aerobic exercises, like walking or using a stationary bike.
Working on your posture and doing a different range of motion exercises are other good options.
7. Practice good posture
Slumping over all day can create a lot of aches and pains. Take a look at yourself in the mirror to see if you’re standing or sitting up straight. If not, you may be straining the muscles and ligaments that support different parts of your body, like your head, creating neck pain.
What is good posture exactly? The answer depends on whether you’re sitting, standing, or lying down.
8. See a chiropractor
You may have heard that going to the chiropractor can help with all sorts of aches and pains. It’s true. Chiropractic adjustments target the spine. The neck is also called the cervical spine, so chiropractors work in this area of the body as well. All that cracking you’ll hear is actually from very controlled forces applied to your joints.
9. Get a massage
Sore muscles may also respond well to massage by a licensed practitioner. During a massage session, the muscles and other tissues in your neck are manipulated. This helps blood and other fluids flow freely.
There isn’t much scientific evidence that massage helps significantly with neck pain. That said, it may be a good complementary therapy to combine with other treatments that your doctor recommends.
10. Sleep with a neck pillow
A neck pillow may make or break your night of sleep. The effects can even last into the next day. Many different pillows on the market are supposed to help with neck pain. Evidence for which one's work is anecdotal, rather than research-based.
11. Look into acupuncture
Acupuncture is an alternative treatment often used for pain relief. It’s performed by inserting tiny needles into different points of your body. While studies on acupuncture for neck pain have had mixed results, it may be worth trying a few times. In fact, people often see the best results after several acupuncture sessions versus just trying it once or twice.
When to see your doctor
If these home treatments don’t help your neck pain, make an appointment to see your doctor. Remember: Most people see improvement with their neck pain after two to three weeks of at-home treatment. Although most causes of cervicalgia aren’t a reason for concern, there are certain serious conditions, like meningitis, that may be causing your discomfort.
You should also let your doctor know if you experience numbness, lose strength in your hands or arms, or feel a shooting pain going down your arm from your shoulder. These are signs that something more serious may be going on with your health that needs immediate attention.
Precision Pain Care and Rehabilitation has two convenient locations in Richmond Hill – Queens and New Hyde Park – Long Island. Call the Richmond Hill office at (718) 215-1888, or (516) 419-4480 for Long Island office, to arrange an appointment with our Interventional Pain Management Specialist, Dr. Jeffrey Chacko.
