How do I relieve neck pain?

You can use one or more of these methods to help reduce neck pain:

Use over-the-counter pain relievers such as aspirin, ibuprofen (Motrin), naproxen (Alive), or acetaminophen (Tylenol).
Apply heat or ice to the painful area. Use ice for the first 48 to 72 hours, then use heat.
Apply heat using warm showers, hot compresses, or a heating pad.
To prevent injuring your skin, do not fall asleep with a heating pad or ice bag in place.
Have a partner gently massage the sore or painful areas.
Try sleeping on a firm mattress with a pillow that supports your neck. You may want to get a special neck pillow. You can find them at some pharmacies or retail stores.

Ask your health care provider about using a soft neck collar to relieve discomfort.

Only use the collar for 2 to 4 days at most.
Using a collar for longer can make your neck muscles weaker. Take it off from time to time to allow the muscles to get stronger.

Acupuncture also may help relieve neck pain.

Activity Changes

To help relieve neck pain, you may have to reduce your activities. However, doctors do not recommend bed rest. You should try to stay as active as you can without making the pain worse.

These tips can help you stay active with neck pain.

Stop normal physical activity for only the first few days. This helps calm your symptoms and reduce swelling (inflammation) in the area of the pain.
Do not do activities that involve heavy lifting or twisting of your neck or back for the first 6 weeks after the pain begins.
If you are unable to move your head around very easily, you may need to avoid driving.

After 2 to 3 weeks, slowly begin to exercise again. Your health care provider may refer you to a physical therapist. Your physical therapist can teach you which exercises are right for you and when to start.

You may need to stop or ease back on the following exercises during recovery, unless your doctor or physical therapist says it is OK:

Jogging
Contact sports
Racquet sports
Golf
Dancing
Weight lifting
Leg lifts when lying on your stomach
Sit-ups

Stretches and Exercises

As part of physical therapy, you may receive massage and stretching exercises along with exercises to strengthen your neck. Exercise can help you:

Improve your posture
Strengthen your neck and improve flexibility

A complete exercise program should include:

Stretching and strength training. Follow the instructions of your doctor or physical therapist.
Aerobic exercise. This may involve walking, riding a stationary bicycle, or swimming. These activities can help improve blood flow to your muscles and promote healing. They also strengthen muscles in your stomach, neck, and back.

Stretching and strengthening exercises are important in the long run. Keep in mind that starting these exercises too soon after an injury can make your pain worse. Strengthening the muscles in your upper back can ease the stress on your neck.

Your physical therapist can help you determine when to begin neck stretching and strengthening exercises and how to do them.

If you work at a computer or a desk most of the day:

Stretch your neck every hour or so.
Use a headset when on the telephone, especially if answering or using the phone is a main part of your job.
When reading or typing from documents at your desk, place them in a holder at eye level.
When sitting, make sure that your chair has a straight back with an adjustable seat and back, armrests, and a swivel seat.