How to relieve neck pain

Browse By

Treatment for neck pain is usually done non-surgically and most people get better with the methods mentioned above.

How to relieve neck pain

Our neck is made up of many parts such as bones, ligaments, discs, muscles and nerves. If any part is overused or injured, it may lead to neck pain.

  • Cervical vertebrae : The neck has seven vertebrae, or what we call the cervical vertebrae, which are the top part of the spine. Deterioration, wear and tear, or abnormal growth of the cervical vertebrae can cause neck pain.
  • Tendons: These are the tissues that connect bones together. Sudden movements of the neck, such as those in a car crash, can tear these ligaments.
  • Discs : Discs act as cushions between the cervical vertebrae. If a disc protrudes or shifts out of position, it can cause pain.
  • Muscles : Stress and improper sitting or posture can cause tight neck muscles.
  • Nerves: If the nerve roots in the neck or spinal cord are compressed by a bone or disc, it may also cause neck pain.

How to treat neck pain

Conservative or non-surgical treatments such as medication, stretching, เล่นเกมคาสิโน UFABET ทันสมัย ฝากถอนง่าย and warm or cold compresses can help relieve neck pain.

  • Medications: Your doctor may prescribe pain relievers, such as acetaminophen , or nonsteroidal anti-inflammatory drugs (NSAIDs), for mild to moderate symptoms .
  • Cold compresses: Cold compresses can help relieve neck pain caused by acute injury, especially if there is swelling and redness. Wrap an ice pack in a dry cloth to protect the skin and apply it to the painful area for 15 to 20 minutes to allow the cold to spread into the muscle. This can be repeated every 2 to 4 hours until the symptoms improve.
  • Warm compresses: Apply a warm compress or take a hot bath for 10-15 minutes to relieve pain. Be careful not to use a high temperature or to nap or fall asleep on the heating pad, which can take longer than intended and cause skin burns.
  • Exercise : It is recommended to do both stretching exercises (increase flexibility) and muscle strengthening exercises (increase muscle strength and endurance). When the acute pain from the injury has subsided, you can start exercising. Just start slowly and gradually increase the intensity, making sure that it does not cause more pain. It will be most effective if you do it at least twice a day. Stretching is easy to do after applying a warm compress or warming up gently in the morning and evening. If you have never exercised before, you may feel a little sore. However, if you experience a sharp pain or pain that radiates to your hand or arm like an electric shock, you should see a doctor immediately.

Example exercises for the neck and shoulders

Neck exercises, stretching exercises

Starting position-head straight, looking straight ahead.

  • Head Tilt : From the starting position , tilt your head forward until your chin touches your neck, similar to a slow nod. Hold for a few seconds. Repeat 10-15 times. Then do the same, but tilt your head backward as much as you can without causing more pain .
  • Tilt your neck to the side : From the starting position, look straight ahead and tilt your head to the left, trying to touch your left ear to your left shoulder without lifting your shoulder. Hold for 2-3 seconds, then return to the starting position. Repeat 10-15 times, then repeat on the right side.
  • Turn your head to the side : Slowly turn your head to the left and hold for a few seconds. Turn your head back forward and rest. Repeat 10-15 times and then repeat on the right side.

* Please return to the starting position with your head straight, looking straight ahead, every time before doing the next one, and breathe in and out slowly and continuously with the movement to relax the muscles.)

  • Shoulder Rotations : Sit or stand with your neck straight and your arms at your sides. Rotate your shoulders back, trying to keep your shoulder blades moving as you rotate your shoulders. Repeat 10 to 15 times, then rotate your shoulders forward.
  • Chest Wall Stretch : Stand in front of a door, raise one arm and bend at the elbow. Place your forearm and elbow on the doorframe, keeping your elbow lower than your shoulder. Lean forward ( as if walking through a door) until you feel your chest stretch and release. Hold for 10-30 seconds. Repeat 10-15 times, then switch arms.

Neck Strengthening Exercises 

Starting position-head straight, look straight ahead, use your hands to resist the force to keep your head in the starting position during the exercise. Do not hold your breath while resisting with your hands, as this will increase your blood pressure.

  • Head Tilt : Place one or both hands on your forehead. From the starting position, try to tilt your head forward against the resistance of your hands. Hold for a few seconds. Repeat 10 times . Then do the same thing, but tilt your head back, moving your hands to resist at the back of your head.
  • Sideways Tilt : Place your hand just above one ear and try to tilt your head to the side, resisting the force with your hand. Hold for a few seconds. Repeat 10 times, then do the same with the other side.
  • Sideways : Place one hand in front of your ear, trying to face the direction your hand is resting. Resist the force with your hand. Hold for a few seconds. Repeat 10 times, then do the same with the other hand.
  • Scapular Curl : Sit and look straight ahead. Curl your scapula backward. Hold for 10 seconds and relax. Repeat 10-15 times.
  • Exercise the flexor muscles in the neck : Lie on your back, pull your chin toward your chest, hold for 5 seconds, then relax. Repeat 10-15 times.

It is always advisable to consult a doctor before exercising, especially if you have neck pain due to a severe neck injury or pinched nerve, as incorrect exercise can make your neck pain worse.

Stress reduction

Stress can cause neck muscles to tighten and cause neck pain. Relaxation and stress reduction can help relieve and prevent symptoms. Relaxation exercises, such as taking deep breaths in through your nose, holding for 2-3 seconds, and slowly exhaling through your mouth,  meditation, cognitive behavioral therapy, progressive muscle relaxation, or mindfulness meditation may help manage stress.

Body posture

Poor posture can cause neck pain. Avoid postures that may cause tension in the neck and surrounding muscles.

  • Keep your head straight, do not lift your shoulders, do not hunch forward, and always observe your body posture, especially when using mobile phones and computers.
  • If you have to sit at a desk for long periods of time, take frequent 5-minute stretch breaks throughout the day. Adjust your computer screen to eye level, rest your arms on the armrests, and sit with your back against the back of your chair.
  • Do not carry children, backpacks or handbags because the weight will put pressure on your upper back. Switch to a bag with wheels or a stroller. If you need to lift heavy objects, hold them close to your body or arrange the items in your backpack so that the heavy items are closest to your back.
  • Avoid work or activities that require raising your hands or arms above your shoulders for long periods of time.
  • When sleeping on your back, the pillow you use should support both your head and neck. You can place a pillow under your knees to keep your spine flat on the floor. If you tend to sleep on your side, choose a slightly higher pillow so that your neck is in line with your body. You should not sleep on your stomach with your head turned to the side.