How to Relieve Neck Pain and Neck Aches

Whether the result of injury, strain, or tension, there are several things you can do to help relieve neck pain and stiffness. Of course, chronic pain warrants a trip to the doctor or chiropractor, but for less severe or transitory pain, consider the following...

Instructions

1. Identify the real cause of the neck pain.

   Pain and stiffness in the neck may come from any adjacent muscles, including the jaw and face, or shoulders and upper arms.

   If the pain is accompanied by numbness, tingling, or weakness in your arms or hands, it may be a pinched nerve. Because this may be related to more serious conditions, you should see your doctor. Injury or whiplash, herniated disk, fibromyalgia, and arthritis are all possible culprits that should be ruled out before trying to treat neck pain yourself. Similarly, if neck pain is accompanied by swollen glands or headache, you may want to seek medical treatment to rule out meningitis or a thyroid condition.

   Assuming that the cause is simple strain and tension, proceed as follows.

2. Stretch the neck muscles.

   Your best bet for preexisting neck pain is to use slow range-of-motion exercises, such as gentle head movements up and down, looking side to side, and tilting your head with your ear towards each shoulder. These can loosen the muscles and provide a gentle stretch.

3. try Indian head massage.

   Massage is a well known way to cope with muscle pain. Indian head massage techniques are particularly useful when dealing with the muscles of the head, neck, and face. Indian head massage can be done by a professional massage therapist, or at home, preferably with the help of a partner. The technique involves deep kneading and compression movements over the neck, shoulders, and scalp, and pressure point stimulation in the face.

   If you are seeing a professional massage therapist, be sure to tell her or him about your neck pain before beginning any treatment.

4. Try hot and cold compresses.

   A hot compress over your neck can be useful in relaxing the muscles to relieve neck pain. You may use a heating pad, or a microwave or automatic compress.

   You can make a homemade heating pad by filling an old tube sock with rice (not instant rice, but the regular kind). Knot it well, and microwave for 2 minutes. You can reuse this as needed. This fits well over the neck area.

   You may wish to alternate hot and cold compresses, especially if the neck pain is a result of injury. Use ice packs for the first 3 or 4 days, and a hot compress afterward.

   If your neck pain tends to occur after exercise or strain, you should apply ice shortly after these activities to offset it.

5. Increase potassium and magnesium.

   Magnesium is well known for helping to ease muscle cramps. Good, natural food sources include wheat flour (especially buck wheat), barley, brown rice, beans, spinach, artichokes, tuna and halibut, prune juice, yogurt, nuts, and seeds.

   Magnesium salt is also called Epsom salt, and can be absorbed through the skin if added to a hot bath. For this, run a hot bath, and add roughly 1 cup, or 1 handful of epsom salt.

   Low potassium levels can also cause muscle fatigue and cramping. Potassium can be found in bananas, avocados, potatoes, spinach, squash, beans, asparagus, broccoli, orange and apple juice, and berries.

6. Get enough B vitamins.

   In general, make sure you get enough B vitamins if you are prone to muscle cramps of any sort. B vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cyanocobalamin).

   You can get a B12 injection at your doctor if you believe you may be deficient. In general, B vitamins are found in leafy green vegetables like spinach, and in turkey, liver, tuna, bananas, potatoes, molasses, eggs, and nuts.

7. Adjust your posture.

   Take care to keep your back supported while sitting for long periods of time, such as at work. A good office chair is helpful. Ideally, it should recline slightly, like the seat of a car.

   Try to keep reading material and your computer monitor at eye level, so that you don't need to strain your neck by looking up or down all day.

   If you spend a lot of time on the telephone, having a hands free headset (instead of leaning your head into the phone) can avoid strain.

8. Buy a new pillow and select a firm mattress.

   Make sure that your pillow supports your head and neck as you sleep. Many people with frequent stiff necks get them due to improper sleeping position. Pillows specifically designed for the neck are available.

   Sleeping on a suitable firm mattress can help keep your spine in alignment, preventing stress on all areas of your body, including your neck. You should replace your mattress every 5 years if possible.

9. Try relaxation techniques.

   If you suspect that your neck pain is stress related, relaxation techniques can be helpful. Meditative yoga, or other forms of meditation, can assist in relaxation. This is especially true if you tend to clench your jaw or tighten your muscles in response to stress.

   Try to be aware of times when you are tensing up, and when this happens, immediately loosen your muscles. Managing your tension can help prevent a reoccurrence of neck pain.

Resources

• Family Doctor, Symptoms of Neck Pain
• Medline - Neck Pain