You've been told you have neck ache. Muscle strains or spasms, arthritis in your spine, a bulging disc, or narrowed openings for your spinal nerves or spinal cord could all be to blame for your symptoms.
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| Self-care for neck pain or spasms |
Pain Relief
To relieve neck pain, try one or more of the following methods:
- Aspirin, ibuprofen (Motrin), naproxen (Aleve), or acetaminophen are all over-the-counter pain medicines (Tylenol).
- Heat or ice should be applied to the sore area. For the first 48 to 72 hours, use ice, then heat.
- Warm showers, hot compresses, or a heating pad can be used to provide heat.
- Do not fall asleep with a heating pad or ice bag on your skin to avoid injury.
- Massage the sore or painful places with a partner.
- Try sleeping on a firm mattress with a neck-supporting pillow. You could want to invest in a unique neck cushion. They're available at various pharmacies and retail establishments.
To ease discomfort, talk to your doctor about wearing a soft neck collar.
- Use the collar for no more than 2 to 4 days.
- Longer use of a collar can weaken your neck muscles. Remove it from time to time to allow your muscles to strengthen.
Acupuncture can also help with neck pain.
Activity Changes
You may need to reduce your activities to assist relieve neck pain. Doctors, on the other hand, do not advise bed rest. You should strive to be as active as possible without aggravating your pain.
- For the first few days, refrain from typical physical activities. This will assist to relieve your symptoms and minimize swelling (inflammation) in the area where you're experiencing pain.
- For the first six weeks after the pain starts, avoid activities that require heavy lifting or twisting of your neck or back.
- If you can't readily move your head around, you should probably avoid driving.
Slowly resume exercising after 2 to 3 weeks. A physical therapist may be recommended by your doctor. Your physical therapist can show you which exercises are appropriate for you and when you should begin doing them.
Unless your doctor or physical therapist recommends otherwise, you may need to cease or reduce the following workouts throughout your recovery:
- Jogging
- Contact sports
- Racquet sports
- Golf
- Dancing
- Weight lifting
- Leg lifts when lying on your stomach
- Sit-ups
Stretches and Exercises
Massage and stretching exercises, as well as neck strengthening exercises, may be provided as part of physical therapy. Exercise can assist you in the following ways:
- Boost your posture.
- Improve your neck's strength and flexibility.
The following items should be included in a comprehensive exercise program:
- Stretching and strength training are both beneficial. Follow your doctor's or physical therapist's directions.
- Exercise that is aerobic in nature. This could include walking, stationary cycling, or swimming. These activities can aid in the improvement of blood flow to your muscles as well as the promotion of recovery. They also help to strengthen your stomach, neck, and back muscles.
In the long run, stretching and strengthening activities are critical. It's important to remember that starting these workouts too soon after an accident will aggravate your pain. Neck stress can be relieved by strengthening the muscles in your upper back.
Your physical therapist can advise you on when and how to start neck stretching and strengthening exercises.
Preventing Neck Pain
If you spend the majority of your day at a computer or at a desk:
- Every hour or so, stretch your neck.
- When on the phone, use a headset, especially if answering or utilizing the phone is a significant part of your employment.
- Place documents on a holder at eye level when reading or typing from them at your desk.
- Make sure your chair has a straight back, adjustable seat and back, armrests, and a swivel seat when you're sitting.
Other methods for avoiding neck pain include:
- Long periods of standing should be avoided. Place a stool near your feet if you must stand for your job. Rest each foot on the stool alternately.
- Avoid wearing high heels. When walking, wear shoes with padded soles.
- Stop and stroll about every hour if you're driving lengthy distances. Lifting heavy goods right after a long trip is not a good idea.
- Make sure you have a supportive pillow and a firm mattress.
- Learn to unwind. Yoga, tai chi, and massage are all good options.
Chronic Neck Pain
Neck pain for some people does not go away and becomes a long-term (chronic) issue.
Managing chronic pain entails figuring out how to make your pain bearable so you can go about your daily activities.
Chronic pain frequently leads to negative emotions such as irritation, resentment, and tension. These emotions and feelings can aggravate your neck pain.
Inquire with your doctor about having medications prescribed to assist you manage your chronic pain. Some people who suffer from chronic neck pain use opioids to relieve the discomfort. It's better if your narcotic pain relievers are prescribed by only one doctor.
If you have chronic neck pain, talk to your doctor about getting a referral to a:
- Rheumatologist is a doctor who specializes in arthritis (an expert in arthritis and joint disease)
- Specialist in physical medicine and rehabilitation (can help people regain body functions they lost due to medical conditions or injury)
- Neurosurgeon
- Provider of mental health services
When Should You See a Doctor?
- Self-care does not eliminate symptoms in a week.
- Your arm or hand has numbness, tingling, or weakness.
- If you can't move your arm or hand because of neck pain caused by a fall, blow, or injury, have someone contact 911.
- When you lie down, the discomfort gets greater, and it keeps you awake at night.
- You can't get comfortable because your pain is so acute.
- Urination and bowel motions become uncontrollable.
- You're having difficulty walking and balance.
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