Neck Pain Home Remedies

This job is a pain in the neck.” It may be more than just a saying. Tension on the job or at home, tasks that require a lot of leaning over, poor posture, and even a too-soft mattress can cause neck pain and stiffness. Of course, some neck pain is the result of injury or disease, but the vast majority of neck pain is due to simple muscle tension.

The neck, with its intricate structure and wide range of mobility, is particularly vulnerable to stress and strain. The head, which weighs between?10 and 20 pounds, is supported by a stack of 7 small bones called vertebrae and held in place by 32 complex muscles. Attached to and between the vertebrae are pads of fibrous cartilage called discs that act as cushions, or shock absorbers. Eight nerves and four major arteries that carry sensations (including pain) and blood between the head, shoulders, chest, and arms run through the neck. The delicate spinal cord runs through the center of the stack of vertebrae and is protected by it. Add to this complex structure the fact that the neck moves more than any other part of the body, and you’ve got a formula for trouble.

“When muscles become tense due to physical or emotional stresses,” explains Michael Martindale, L.P.T., a physical therapist in the Sports Medicine Center at Portland Adventist Medical Center in?Oregon, “the blood supply to the muscle shuts down, and the muscle feels pain.”

It’s a vicious cycle. Your muscles tense, decreasing blood supply and causing pain. Pain causes the muscles to tense further. Orthopedic surgeon Robert A. Berselli, M.D., who has been treating neck pain for more than 20 years, says breaking the tension-pain-tension cycle is a two- step process. “You have to relieve the emotional or physical pressure that’s causing the muscle tension,” he says. “Then you have to relieve the muscle spasms.”

These tips can help you break the tension-pain cycle and learn new habits that will keep the tension from developing in the first place.

Take a load off. One of the simplest ways to relieve the pain is to lie down and give your muscles a chance to recover, says Martindale. Be sure not to use a thick pillow that crimps your neck.

Experiment. “Often, there’s no scientific basis for what works,” Berselli says. “What works for one person may not work for you. Experiment. Try different things until you find the combination of treatments that ease your pain.”

Ice it. Ice effectively numbs pain and decreases inflammation, according to Mark Tager, M.D., coauthor of Working Well and president of Great Performance, Inc., a company in Beaverton, Oregon, that specializes in healthy workplaces. Put crushed ice in a plastic bag and cover the bag with a pillowcase (a terry towel is too thick to effectively transmit the cold). Apply to your painful neck for 15 minutes at a time.

Heat it up. After you’ve used ice to bring down any inflammation, you may find heat comforting. Use a wet towel or a hot water bottle, or stand in a hot shower. But don’t keep it up for too long. Too much heat can aggravate symptoms and cause more pain.

Relax. “A lot of our muscle tension comes from emotional stress,” says Martindale. “Learn to read the symptoms when you’re holding your body tensely. Find out what makes you tense up. Recognize when you’re in a stressful situation, and learn new ways to respond.”

Martindale suggests developing stress-management skills through relaxation techniques, such as progressive relaxation or abdominal breathing. For progressive relaxation, find a quiet place where you won’t be disturbed. Sit or lie down and close your eyes. Then, starting with your head and neck and working down the entire body, tense and then completely release muscles.

For abdominal breathing, sit quietly and take a deep breath all the way into your abdomen. Then exhale completely, gently sucking in your stomach. Breathe deeply like this for several minutes.

In addition to these two techniques, you may want to develop some of your own methods of relaxation. Do whatever works for you.

Use massage. Massage can help ease tense muscles and give temporary relief, and it may help you sleep better, says Martindale. First, take a hot bath or shower to relax the muscles. Then, have a partner use oil or lotion and rub your neck and shoulders using small circles with gentle pressure.

Next, have him or her rub your neck and shoulders using firm pressure and long, downward strokes. Don’t forget the chest area. If you don’t have a willing partner, try rubbing your own neck and chest area with oil or lotion for 10 or 15 minutes.

Take a nonprescription pain reliever. Over-the- counter pain relievers such as aspirin, ibuprofen, and acetaminophen can ease the pain. Aspirin and ibuprofen can also reduce inflammation. “Aspirin is as good an anti-inflammatory as many more- expensive drugs, but without the side effects,” says Berselli. “If your stomach is bothered by aspirin, try coated aspirin or acetaminophen.”

Practice good posture. Posture has more to do with neck pain than people realize, according to Martindale. The head and spine balance in relation to gravity. When poor posture pulls the curve of the lower back forward, the upper back curves further backward to compensate. In response, the neck curves forward, in a strained position.

Berselli suggests improving your posture by using the “wall test.” Stand with your back to a wall, heels several inches from the wall. Your buttocks and shoulders should touch the wall, and the back of your head should be close to the wall. Keep your chin level. Now, step away from the wall. Step back and check your position. Try to carry this posture throughout the day.

Stay trim. “Too much excess weight tends to exaggerate swayback in people,” says Berselli. “This, in turn, causes the neck to compensate and become strained.”

Strengthen stomach muscles. Just as poor posture and obesity can cause the neck to become overstrained, poor muscle tone in the stomach muscles forces the upper back to curve farther backward and the neck to curve forward. Tager suggests doing exercises like bent-knee sit-ups to strengthen abdominal muscles.

Do neck exercises. Two types of neck exercises can help ease and prevent neck pain: gentle range-of motion exercises and isometric exercises. Berselli suggests applying moist heat to the neck before performing the exercises. Each exercise should be done five times per session, three sessions per day.

Range-of-motion exercises help stretch neck muscles. Sit erect and relaxed. Slowly turn your head to the right as far as you can, hold, and return it to the center. Repeat to the left. Then drop your chin down slowly toward your chest, hold, and relax. Bring your head back up. Now tilt your head toward your left shoulder, hold, and return to the center. Do the same on the right side. And finally, tilt your head backward so you’re looking at the ceiling, hold, and then bring it back to the center.

Isometric exercises are performed against resistance without moving your head. Sitting erect and relaxed, press your forehead into your palm, and resist any motion. Then press your hand against the right side of your head. Push your head, trying to bring your ear to your shoulder, but resist any motion. Press both hands against the back of your head. Try to pull your head up, but resist the motion. And finally, press your hand against your temple, try to turn your chin to your shoulder, but resist the motion.

Stay in shape. “The stronger and more flexible your neck is, the more it will be able to resist injury,” says Berselli. He recommends swimming as one of the best all-around exercises for strengthening the neck and back.

Work at eye level. If your neck discomfort comes on toward the end of the day, chances are good that your workstation or your work habits are causing the problem, says Berselli. People often get “desk neck” from looking down for long periods or from reaching up to work. If possible, always work at eye level. Change the height of your chair, desk, or computer screen; use an upright stand to hold reading material; and use a stepladder instead of reaching up, advises Martindale.

Take frequent breaks. Change positions often, especially if you have to be in a physically stressful position, says Tager. Get up and walk around at least once an hour.

Unlearn “neck-bashing” habits. Do you crimp the phone between your neck and shoulder? Do you shave with your head tilted back? Do you shampoo your hair in the sink? All of these habits can cause neck strain. Become aware of habits that strain your neck and replace them with neck-healthy ones.

Sleep on a firm mattress. If you wake in the morning with a stiff or sore neck, your mattress, pillow, or sleeping habits are probably the culprit. Use a firm mattress and keep your head level. Don’t sleep on your stomach, since it forces your head up. Avoid pillows that are too thick, says Berselli. Try feather or crushed-foam pillows rather than those of solid foam rubber.