The neck is composed of small bones, called vertebrae, which extend from the skull to the shoulders. Cervical discs interleave the vertebrae to absorb any shocks to the neck (or the spine, in general). The muscles, bones, and ligaments collectively form the support structure that offers movement to the neck. Inflammation to any or all elements of the neck could result in neck pain.
Cervicalgia, ordinarily known as neck pain, is a common occurrence. In fact, it is a prominent musculoskeletal disorder(1) prevalent amongst the adult population.
Nearly 17 to 75 percent(2) of the world population suffers from neck pain. In most cases, slight neck pain is not a reason to panic.
However, it can be rather annoying and inconvenient to bear the pain for long durations. If you are troubled by the question, “What can I do for neck pain?” then you have come to the right place. Here is a complete guide on how to relieve neck pain so that it is no longer a pain in the neck!
Neck pain is characterized by a sharp or dull pain in the neck, the base of the neck, or the shoulder region. The pain may also be accompanied by stiffness, headache, numbness, dizziness, difficulty while eating, or general difficulty in maintaining balance.
[Read: Essential Oils for Neck Pain]
Before you find ways on how to get rid of neck pain, you need to understand the different kinds of neck pain. Once you have a better understanding of the type and reason for the neck ache, you will be better equipped with techniques for neck pain relief.
Constant stress or tension in the muscles surrounding your neck could cause muscular neck pain. This happens as a result of overexertion of muscles. This type of neck pain results in the development of hard knots that feel tender when touched.
A sudden and intense tightening of neck muscles results in spasmodic neck pain. You may experience tightness and acute pain to a point where it may be difficult to turn your head! The muscles around your neck may feel knotted and tight. You may have experienced this type of neck pain on days when you wake up with a stiff, painful neck. It may be an indication of a muscle injury, emotional stress, or even a nerve or spinal disc problem.
The facet joint is a part of the vertebrae of the neck. Facet joint pain is characterized by a sharp, agonizing, aching, or deep ache in these joints. The pain becomes even more intense if you lean your head towards the affected side. The neck pain may also spill over to the shoulder and/or upper back.
Nerve pain is caused due to the pinching or irritation of the roots of the nerves. As a result, the spinal nerves trigger a response that results in a severe yet short-lived pain, which is generally followed by temporary numbness or pins and needles. Depending on which nerve gets pinched, the pain may even shoot down the arm right up to your fingertips!
When pain or discomfort of one part or organ of the body reflects in another portion of the body, it is known as referred pain. As such, referred neck pain may not be due to a localized problem, rather an issue somewhere else. For example, neck pain and its aggravation if you exert yourself could be due to heart issues. Similarly, neck pain while eating could indicate problems with the esophagus.
[Read: Home Remedies for Neck Pain]
Excessive strain on muscles could lead to neck pain. A poor sitting posture, sleeping in wrong positions, working at your desk for far too long without changing position, and jerking your neck while exercising could cause tension or strain in your muscles. The strain occurs due to the fact that the muscles and ligaments of the neck are pushed beyond their normal range of motion. Whiplash is a severe neck injury caused by the sudden and abrupt jerking of the head.
Arthritis is also a major cause of neck pain. It is the painful swelling of joints. You could be more prone to neck pain and its resulting complications if you have arthritis in your neck. Spondylosis is chronic neck pain, much like osteoarthritis of the neck. It is characterized by the degeneration of the cervical discs, which narrows the space present between the vertebrae.
Here we will explore a few home remedies for neck pain. However, practice caution while trying out these tips on how to treat a neck pain as overdoing it may further exacerbate the problem. If the symptoms of your neck pain get worse, seek professional help immediately.
A few stretching exercises can drastically reduce your neck pain to the point where you don’t even feel it at all!
This is a stretching exercise wherein you need to be seated either on the floor or on a chair. Ensure that your back is straight so that it adds no more strain on your neck or shoulders.
The seated neck release is a gentle stretching exercise that targets your side muscles. Stretching the muscles releases the tension built up inside of it.
Do three sets of this exercise once a day
[Read: Yoga for Neck Pain]
This exercise is another sitting exercise where you can sit on a chair or on the floor. Maintain a proper posture for greater efficacy of the exercise. A tall spine will balance your torso as you bend while practicing this exercise.
This exercise stretches the muscles present in the back of your neck and upper back. As a result, it releases the tension present in these muscles.
Do two sets of this exercise twice a day.
This is a combination of Yoga and stretching exercise and is particularly useful for headaches and drowsiness arising from neck pain.
This exercise stretches the muscles in your upper back and neck. Tipping your weight towards the head promotes blood circulation to the head. As such, it counters any dizziness or headaches.
Practice this exercise once in a day
[Read: Massage for Neck Pain]
This exercise is much similar to the yoga position but contains the added stress of clasping your hands and pulling it in the outward direction. It offers you absolute control over how much stretch you wish to give your muscles.
This exercise offers complete and wholesome stretching of the spine. As a result, the muscles of the upper torso also experience the stretch. As such, the Bridge exercise targets back pain along with neck pain.
Do three sets of this exercise once a day to reap its pain-relieving benefits.
“What is good for neck pain? How to reduce neck pain?” If you find yourself asking such questions, then the answer lies in a single word – Yoga.
As your neck is highly delicate, you may have reservations against subjecting your already sore neck to exercise further. This is where Yoga comes handy. Yoga opens up your neck without putting too much pressure or strain. It makes movement easier as the muscles begin to relax.
Here are a few yoga poses for neck pain:
Sukhasana, otherwise known as the Easy Pose, can be done anywhere. This exercise is a slight modification of the traditional yoga pose to offer added neck pain relief.
This asana facilitates the lateral movement of the neck. It stretches out the trapezius and shoulder muscles.
Do this asana once in a day. Ideally, you should practice it early in the morning on an empty stomach.
Gomukhasana, commonly known as Cow Face Position, requires a moderate amount of flexibility. If you find it difficult to clasp your hands, you can make use of a strap.
This asana stretches out your back, shoulder, and neck muscles. It releases built-up tension and eases the movement of your neck.
Do this once a day early in the morning; there should be a gap of at least 12 hours since your last meal.
The Cow and Cat pose are performed together to stretch out your spine. It is an extremely easy yoga pose.
The gentle rise-and-fall flowing motion flexes out the entire spine. It offers a wonderful stretch to your torso, neck, and back.
Do both the asana for five to six times twice a day.
Balasana, or the Child’s Resting Pose, mimics a child’s fetal position. It not only relaxes your muscles but also promotes mental and emotional well-being.
The Child’s Pose releases tension from the body and mind. It stretches out all the muscles right from the base of your spine up to the neck and shoulders. As a result, it easily counters the pain and soreness, making it the go-to method for how to heal neck pain.
Since this is a resting position, you may do this two to four times, depending on the intensity of the neck pain.
[Read: How to Get Rid of Neck Pain from Sleeping Wrong]
Every yoga asana ends with Savasana. This pose looks deceptively simple but can be tough as you need to relax your mind and parts of your body. Due to its restorative action, it provides deep healing to the individual practicing it. If you are wondering “How to heal neck pain?” then practicing this asana could satisfy your curiosity.
The Savasana helps in completely relaxing the body. It brings mental peace and offers an energizing yet calming conclusion to the yoga session. Your neck will relax.
Practice this asana after wrapping up your yoga session.
If you are looking for a natural cure for your neck pain, then you may wish to consider essential oils. Various essential oils possess qualities that make it potent against muscle pulls, soreness, and swelling. You may blend two or more essential oils for additional relief.
Here are a few essential oils suited for relieving neck pain.
Lavender oil is an essential oil that is extracted from the lavender plant. It bears a sweet aroma that has a calming and relaxing effect. Apart from diffusing lavender oil, you can apply it topically or even ingest it orally.
Lavender essential oil possesses antispasmodic(3) and analgesic qualities. The anti-inflammatory(4) properties of Lavender can significantly reduce swelling and tenderness. As a result, it can help in relieving neck pain and soothe any muscular spasms.
Alternatively, you can create a lavender essential oil compress with the method given below:
Apply Lavender oil at least twice a day for neck pain relief.
Eucalyptus oil is distilled from the leaves of the Eucalyptus tree, which is originally a native to Australia. It is widely used for clearing sinuses(5) and to treat cold and cough. However, it can also relieve pain in joints. Thus, a number of over-the-counter ointment and balm contain Eucalyptus oil in it.
Eucalyptus oil contains natural anti-inflammatory properties(6) that can reduce swelling or inflammation in your muscles.
Its antispasmodic qualities(7) can cure neck pain arising from muscle spasms. Further, studies have discovered the analgesic(8) effect of Eucalyptus oil on muscles and joints
Apply 4-5 drops of eucalyptus oil to the neck and the tender areas and gently massage it in. Alternatively, you can draw a warm bath and add 7-8 drops of eucalyptus oil to it. Take a bath in this mixture up to your neck, and you will observe a noticeable decrease in the pain.
Do this twice a day until the pain subsides.
Chamomile is one of the oldest medicinal herbs(9) used by mankind. It possesses a host of compounds that promote health and well-being. While chamomile tea is widely known for aiding sleep and relaxing the mind, the benefits of chamomile oil are not unknown either. The essential oil comes in two variants – German and Roman. The former contains strong anti-inflammatory properties while either of them can act as an analgesic.
Chamomile oil is particularly effective against inflammation and spasms. It is due to the presence of bioactive compounds like beta-caryophyllene, camphene, cineole, and others. The anxiolytic properties(10) relax the mind and release tension from the body.
Studies suggest that due to the volatile nature of the oil, it can easily penetrate into the deeper layers of the skin, which makes it highly efficient in offering deep-tissue pain relief.
Dab a few drops of chamomile oil on your neck and gently massage it in a circular motion. You can soak a few drops of chamomile oil in a cloth and inhale from it if you suffer from a headache arising from neck pain.
Do this once a day. Ideally, applying this oil at night before going to bed can greatly improve your condition.
Clary Sage oil is also known as “Woman’s Oil” as it is highly effective against menstrual cramps. Further, it also well-known for mood balancing and restorative action. Due to its pleasant aroma, it is a highly regarded ingredient of perfumes.
The essential oil contains compounds like Linalyl Acetate, Linalool, Germacrene-D, and Alpha-Terpineol, which is known for its anti-inflammatory, antispasmodic, and analgesic properties(11). As such, clary sage oil can significantly reduce the pain or inflammation in your neck region.
Add 3 to 5 drops of clary sage oil with 30 ml of carrier oil of your choice. Now, add it to your bath and soak until your neck. Alternatively, you can directly apply the oil blend to your neck.
Make use of Clary Sage oil at least once a day to gain its benefits.
Traditionally extracted from the leaves of the Wintergreen plant, wintergreen essential oil comes in two variants – North American and Asian (also called Indian). It is also known as teaberry oil or gaultheria oil.
The active ingredient present in wintergreen oil is methyl salicylate(12), which bears a close resemblance to the constitution of Aspirin. Further, it contains potent analgesic and anti-inflammatory properties that make it more preferred to synthetic painkillers. Topical application of Wintergreen has proven to be highly effective(13) against any kind of pain.
Dilute 2 to 3 drops of wintergreen essential oil in 10 ml of carrier oil. Apply it to the sore and aching muscles to relieve the pain. It can also be effective against headaches.
Follow this remedy once a day. As methyl salicylate can be toxic in large concentrations, do not overdo it. Ensure that you practice caution while making use of wintergreen oil as ingestion of this essential oil could be fatal.
Peppermint is a plant obtained by crossing water mint and spearmint. It is widely used as a fragrant and flavoring for cosmetics and food items, respectively. The oil has a positive impact on your digestive system and may even help with Irritable Bowel Syndrome (IBS).
Peppermint essential oil contains menthol. The cooling action of menthol helps in having an analgesic(14) effect. Further, the oil can help in relieving spasms, cramps, and inflammation.
Apply 4 to 5 drops of peppermint oil to the neck region and gently massage it for 2 to 3 minutes. If you have sensitive skin, you may dilute it with a carrier oil.
You could also brew peppermint tea using fresh peppermint leaves.
Massage your neck with peppermint oil twice a day.
[Read: Heat or Ice for Neck Pain]
Here are a few natural remedies on how to cure neck pain:
Heat or ice treatment (scientifically known as thermotherapy and cryotherapy respectively) are highly effective against sore muscles. For initial days, make use of ice treatment so that the swelling and inflammation may come down. Following this, you can use alternating heat or ice pack for long-term neck pain cure.
Note: If the towel is too cold for your comfort, use a thin cloth as a buffer.
For Heat Treatment:
Note: You can even stuff a clean sock with uncooked rice and microwave this makeshift heating pad for 1 to 2 minutes
You can even use high-quality gel packs and place it in a freezer or hot water to use it as a cold or hot pack, respectively.
The icy cold temperature helps in bringing down the inflammation(15) and soreness in your neck. The drop in temperature shrinks and closes the small blood vessels, which curbs the swelling.
On the other hand, heat treatment(16) promotes the flow of blood in the affected area. As a result, the region gets more oxygen, which in turn speeds up healing.
Use this treatment three to four times a day. However, always start with ice packs until the inflammation has come down. Heat treatment could possibly aggravate the condition.
A gentle massage can be helpful for neck pain. Various health organizations support massage therapy(17). However, be very careful as overdoing it can cause more damage than good.
Warm carrier oil such as coconut, mustard, olive oil or canola
Note: Massage your neck after a warm shower for added relief
Gently massaging and rubbing a sore or aching area stimulates the blood flow(18) in the body. It detoxifies the muscles and nourishes it with blood. As a result, the muscles become more supple and offer greater flexibility.
Massage your neck every morning or before you go to bed. You can do it twice a day.
You may have seen a Kinesiology tape when you watched a sportsman wearing a colorful tape on their shoulder, elbow, knee, or even abs. The Kinesiology Tape was developed by a Japanese chiropractor, Dr. Kenzo Kase.
Kinesiology Tape (or KT) is a therapeutic tape that is strategically applied to a body part in order to provide support without limiting any movement. It is reported to improve pain and lessen any pain and/or swelling.
KT is highly stretchable. As a result, Kinesio tape can be used for neck pain or other similar tough spots. Once it is applied to the surface, it recoils, which gently lifts the skin. It is believed that it creates spaces, which allow the deep layers to heal. Some studies indicate that KT improves blood flow due to the presence of subcutaneous space, which attracts lymph fluids. It may also help fix poor posture(19), which is the most common cause of neck pain!
You can apply the tape depending on the location of your neck pain. Since it is waterproof and has a strong adhesive, it will stay put for about 3 to 5 days.
If the niggling pain refuses to go, you can even try acupuncture for neck pain!
Acupuncture is a process where tiny needles are inserted into strategic points of the body to provide pain relief.
The acupuncture points are triggered by the needles. As a result, it encourages the circulation of lymphatic fluid and blood, which helps in relieving the pain. Studies(20) have performed trials on subjects suffering from chronic neck pain and have found acupuncture to be surprisingly effective. Needless to say, you must only visit a certified practitioner to treat your neck pain through this treatment.
[Read: Acupuncture for Neck Pain]
If needles make you squeamish and you would prefer a non-scary way to treat your neck pain, you may give Acupressure a chance. It makes use of reflexology for treating neck pain.
Acupressure identifies body points that are linked to organs or portions of the body, and you can cure any ailments by massaging the trigger point. While there is very little scientific evidence(21) of the effectiveness of Acupressure, anecdotal reviews are glowing.
Acupressure is based on reflexology, which is a principle that believes that stimulating pressure points in the body can affect various body parts or organs. It follows the logic that deep pressure to the pressure points can trigger the nervous system to increase blood flow to the targeted area.
The following pressure points can help with various types of neck pain:
Epsom Salt, scientifically known as Magnesium Sulfate, was first discovered in Epsom, Surrey (England). They are commonly called Bath Salts. Although it is termed as a “salt,” it is unpalatable due to its bitter taste.
Dissolving the salt in water releases the Magnesium and Sulfate ions, which can be absorbed through the skin(22). These minerals regulate the enzymes present in your body and boost the blood circulation. As a result, it reduces stress and muscle tension(23).
You can have an Epsom salt bath once a week.
Here are a few Dos and Don’ts to follow when you are suffering from neck pain:
With these pointers, you will be well equipped with tips on how to relieve neck pain. Find a suitable remedy that fits your lifestyle and offers significant neck pain relief. If the pain persists for more than five days, schedule an appointment with your physician.