How to ease neck pain
Young asian business woman with pain in neck in office

How to ease neck pain

  • Post category:Exercise / Pain

Neck Pain

Stress, poor sleep, and physical ailments over time can lead to a pain in the neck

Everyday life isn’t kind to the neck. You may be all too familiar with that crick you get when you cradle the phone between your shoulder and ear, or the strain you feel after working at your computer.

Neck pain rarely starts overnight. It usually evolves over time. And it may be spurred by arthritis or degenerative disc disease, and accentuated by poor posture, declining muscle strength, stress, and even a lack of sleep.

Neck Pain Doctor

The following six tips can help you find neck pain relief:

  1. Don’t stay in one position for too long. It’s hard to reverse bad posture, Dr. Isaac says, but if you get up and move around often enough, you’ll avoid getting your neck stuck in an unhealthy position.
  2. Make some ergonomic adjustments. Position your computer monitor at eye level so you can see it easily. Use the hands-free function on your phone or wear a headset. Prop your tablet on a pillow so that it sits at a 45° angle, instead of lying flat on your lap.
  3. If you wear glasses, keep your prescription up to date. “When your eyewear prescription is not up to date, you tend to lean your head back to see better,” Dr. Isaac says.
  4. Don’t use too many pillows. Sleeping with several pillows under your head can stifle your neck’s range of motion.
  5. Know your limits. For example, before you move a big armoire across the room, consider what it might do to your neck and back, and ask for help.
  6. Get a good night’s sleep. Sleep problems increase the risk for several different conditions, including musculoskeletal pain.

Generally, neck pain is nothing to worry about, but if it’s occurring with other, more serious symptoms, such as radiating pain, weakness, or numbness of an arm or leg, make sure to see your doctor. 

  • What is the fastest way to relieve neck pain?

For minor, common causes of neck pain, try these simple remedies:

      • Apply heat or ice to the painful area. …

      • Take over-the-counter pain relievers such as ibuprofen or acetaminophen.

      • Keep moving, but avoid jerking or painful activities. …

      • Do slow range-of-motion exercises, up and down, side to side, and from ear to ear.

 

How should I sleep with neck pain?

The best sleeping positions for the neck are on your back or your side. The back in particular is recommended; just make sure to use a pillow that supports the curvature of your neck and a flatter pillow to cushion your head.

How long does a stiff neck last?

When you have a stiff neck, the soreness and restricted range of motion can make routine activities difficult. Symptoms typically last from just a day or two to a couple of weeks, and may be accompanied by a headache, shoulder pain, and/or pain that radiates down your arm. 

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