During the first couple of days after your neck injury, it’s okay to use a neck support collar for a few hours at a time to help rest the muscles and get relief. However, don’t use the collar continuously or for more than a few days, since this could weaken your neck muscles. [3] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Talk to your doctor before using an ice pack if you have certain medical conditions, such as rheumatoid arthritis or Reynaud’s syndrome. These conditions can cause your blood vessels to become blocked or constricted when exposed to cold. [6] X Research source Be cautious if you have any numbness around the injured area, since you may not notice if the cold is hurting your skin.
To reduce your risk of burns, don’t sleep with an electric heating pad on your neck. Some people get the most relief from alternating heat and cold therapy. Talk to your doctor before using heat therapy if you have medical conditions such as dermatitis, diabetes, or conditions that affect your blood flow, such as peripheral vascular disease. [8] X Research source
You can also use acetaminophen (Tylenol) to treat your pain, although it doesn’t have anti-inflammatory properties. If your strain is causing severe pain or muscle spasms, your doctor may prescribe a stronger pain medication or a muscle relaxant. [10] X Research source
You can get a neck massage from a massage therapist, physical therapist, or chiropractor.
Chin tucks. Sit up straight with your shoulders back and your chin level, then pull your head and neck up and back as if someone were pulling the top of your head with a string. Neck flexion. Slowly tilt your chin down toward your chest and then return to the starting position. Side bends. Look straight ahead and slowly tilt your head from one side to the other, toward each shoulder. [14] X Expert Source Jonathan Frank, MDSports Orthopedic Surgeon & Joint Preservation Specialist Expert Interview. 31 July 2020. Neck rotations. Slowly turn your head from side to side to look in both directions. Try to turn your head far enough to look back slightly over each shoulder.
Isometric flexion. Gently push back on your forehead with your fingers while resisting with your neck muscles to keep your head upright. Isometric extension. Push lightly against the back of your head with your hand while pushing back with your neck muscles to keep your head from tipping forward. Isometric sidebends. Press your fingers above your ear on each side and use your neck muscles to keep your head from bending sideways. [16] X Expert Source Jonathan Frank, MDSports Orthopedic Surgeon & Joint Preservation Specialist Expert Interview. 31 July 2020. Isometric rotations. Try to keep your head from turning while you gently press on either side of your forehead.
You can target your upper body during your cardio workout by using an upper-body ergometer or arm bike. Cardio exercise has the added benefit of releasing endorphins, which are natural feel-good chemicals in your body that help boost your mood and reduce pain. If you’re not used to doing cardio, work up to it slowly. For example, you might start by doing a light 10-15 minute walk every day, then work up to longer and more intense workouts, such as a 30-minute run.
Some people also find that sleeping without a pillow on a firm mattress can bring relief from stiff or sore neck muscles. [19] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Experiment with different sleeping positions, too. Sleeping on your stomach can put stress on your neck, so try sleeping on your back or side.
If you spend a lot of time working on a computer, elevate your monitor or tilt it up slightly so that you have to look straight ahead to see it.
For instance, you might take a 10-minute break every hour.
For example, if you’ve just started lifting weights, start with smaller amounts of weight and gradually work your way up. Repetitive motions can also cause neck strain, so make sure to take rests or alternate between activities so that your neck muscles have time to recover.
Describe all the symptoms you are experiencing and let your doctor know when they started.
Untreated spinal injuries can cause permanent paralysis.
Meningitis may also cause nausea and vomiting and severe neck stiffness.
Your doctor may examine you or do imaging tests, such as x-rays or an MRI, to find out what’s causing your pain.
You may need physical therapy if you have neck strain from a traumatic injury (such as whiplash) or if your neck pain persists for a few weeks or longer. Some people also find that acupuncture is helpful for relieving persistent neck pain.
