Table of ContentsView AllTable of Contents7 Home TreatmentsWhat Not to DoMedical Therapies

Table of ContentsView All

View All

Table of Contents

7 Home Treatments

What Not to Do

Medical Therapies

Neck painis a common health complaint. Many factors can cause neck pain, including something as simple as sleeping the wrong way or, for another example, having consistently poor posture when working or using electronics. To address neck pain, you can explore options such as icing or heating, neck stretches, and resting.

This article dives into ways to alleviate neck pain at home through self-treatment methods and alternative therapies.

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Person working at home at a standing desk, performing a stretch

How to Get Rid of Neck Pain at Home

Coping with neck pain can be challenging. However, there are many things you can do in the comfort of your own home to address and relieve neck pain.

1. Self-Massage

Self-massagecan work for neck pain because you control how much pressure you apply and to which particular area of focus. To perform a self-massage for neck pain:

Using a Massage ToolIf you want to take your self-massage a step further, invest in a massage tool. Research shows that massage tools can increase the level of relief a person experiences after a neck self-massage regarding chronic neck pain.

Using a Massage Tool

If you want to take your self-massage a step further, invest in a massage tool. Research shows that massage tools can increase the level of relief a person experiences after a neck self-massage regarding chronic neck pain.

The Best Neck Massagers to Relieve Pain, Tested and Reviewed

2. Sleep on the Opposite Side

When you have neck pain that only affects one side of the neck, sleeping on the opposite side can relieve the pressure that may be causing the pain.

How to Get Rid of Neck Pain Yourself

3. Consider a Standing Desk

Neck pain is often associated with poor posture from working at a desk for prolonged periods. It’s easy to hunch over while working and not think about yourposture.It can worsen your neck pain if you continue to do so, leading to more severe neck and spinal alignment issues in the future.

To mitigate that, you could consider getting a standing desk. A standing desk provides you with the space you need to work, and standing while doing so allows you to pay more attention to your posture and avoid hunching.

Research has shown that working at a standing desk can significantly improve the health parameters associated with sitting too long, including neck pain.

4. Home Traction Exercises

To perform neck traction exercises:

Research has found that these types of neck traction exercises can provide relief from chronic neck pain in as little as three weeks.

At-Home Neck Traction DevicesIf you want to take neck traction a step further, you can purchase an at-home neck traction device. That said, you will want to talk to a physical therapist or your healthcare provider beforehand so they can teach you how to use it properly and give you the go-ahead to use it.

At-Home Neck Traction Devices

If you want to take neck traction a step further, you can purchase an at-home neck traction device. That said, you will want to talk to a physical therapist or your healthcare provider beforehand so they can teach you how to use it properly and give you the go-ahead to use it.

Cervical and Neck Traction to Reduce Pain

5. Yoga

Yogais a great exercise option for people with neck pain, especially if the pain is chronic. Research has found that doing yoga regularly with an emphasis on neck pain and positioning can reduce the pain and disability neck pain can cause.

The exercise also helps to stabilize neck muscles and improve posture so that over time, neck pain will continue to improve.

Explaining Coat Hanger Pain

6. Cervical Pillow

Acervical pillowis designed to keep your neck in the best position while you sleep at night. It can aid in improving and preventing neck pain.

You can purchase a cervical pillow ormake one at home. To make one:

A cervical pillow can be a great way to improve neck pain when used regularly alongside other pain relief techniques.

7. Alternating Between Ice Packs and Heating Pads

Ice and heatcan both relieve neck tension and pain. Hot therapy helps to relax the muscles and increase blood flow to the area to reduce pain, whereas ice helps to dull pain and reduce swelling. When using hot and cold therapy, alternate between the two for 20 minutes a few times per day.

Dealing With Chronic Neck PainAcute and chronic neck pain feel the same way, but chronic pain does not go away as easily. When dealing with chronic neck pain, you can explore medical options for treatment with a healthcare provider, depending on the cause. You can also discuss the aforementioned options to ensure that you engage in them properly and can perform them independently.Other possible therapies for chronic neck pain include:Pain medicationsMuscle relaxantsWearing a cervical collar to support the spineCorticosteroid injectionsSurgery (in the most severe cases)Sleeping on an appropriate cervical pillow

Dealing With Chronic Neck Pain

Acute and chronic neck pain feel the same way, but chronic pain does not go away as easily. When dealing with chronic neck pain, you can explore medical options for treatment with a healthcare provider, depending on the cause. You can also discuss the aforementioned options to ensure that you engage in them properly and can perform them independently.Other possible therapies for chronic neck pain include:Pain medicationsMuscle relaxantsWearing a cervical collar to support the spineCorticosteroid injectionsSurgery (in the most severe cases)Sleeping on an appropriate cervical pillow

Acute and chronic neck pain feel the same way, but chronic pain does not go away as easily. When dealing with chronic neck pain, you can explore medical options for treatment with a healthcare provider, depending on the cause. You can also discuss the aforementioned options to ensure that you engage in them properly and can perform them independently.

Other possible therapies for chronic neck pain include:

Is Cracking Your Neck Bad for You?

How Not to Get Rid of Neck Pain

You should avoid doing certain things so your neck pain doesn’t worsen. They include:

Stress Management and Neck Pain

Stress can cause chronic neck pain because it drives tension in the neck muscles. To avoid stress-related neck pain, you can adopt specificstress management techniques, such as:

What Not to Do If You Have Neck Pain

How Providers Help to Get Rid of Neck Pain

If at-home techniques don’t work for you, you can explore some of the options that various healthcare providers offer. Some of these neck pain relief methods include:

Most Effective OTC Pain Relievers for Neck PainOver-the-counter non-steroidal anti-inflammatories (NSAIDs) such as Advil (ibuprofen) and Aleve (naproxen) can help relieve pain and inflammation. Tylenol (acetaminophen) can help relieve pain. Prescription muscle relaxants reduce tension in the neck muscles to relieve pain.

Most Effective OTC Pain Relievers for Neck Pain

Over-the-counter non-steroidal anti-inflammatories (NSAIDs) such as Advil (ibuprofen) and Aleve (naproxen) can help relieve pain and inflammation. Tylenol (acetaminophen) can help relieve pain. Prescription muscle relaxants reduce tension in the neck muscles to relieve pain.

Can Acupuncture Treat Your Pain?

Summary

Coping with neck pain can be difficult. The good news is that there are various ways you can relieve your neck pain at home, allowing you to experience reduced pain and a better quality of life. At-home treatments include self-massage, sleeping on the opposite side, using a cervical pillow, home traction, and alternating heat and cold.

The best at-home techniques are the ones that work for you, so you may have to try more than one before you find total relief. If the above methods for treating neck pain at home do not work, you can contact a healthcare provider. They can help you find the right specialist and an alternative therapy that will work for you.

11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Pérez-Martínez C, Gogorza-Arroitaonandia K, Heredia-Rizo AM, Salas-González J, Oliva-Pascual-Vaca Á.INYBI: a new tool for self-myofascial release of the suboccipital muscles in patients with chronic non-specific neck pain: a randomized controlled trial.Spine (Phila Pa 1976).2020;45(21):E1367-E1375. doi:10.1097/BRS.0000000000003605Ma J, Ma D, Li Z, Kim H.Effects of a workplace sit-stand desk intervention on health and productivity.Int J Environ Res Public Health.2021;18(21):11604. doi:10.3390/ijerph182111604Garg P.Home care neck traction for a patient with neck pain and cervical radiculopathy symptoms: a case report.J Chiropr Med.2019;18(2):127-130. doi:10.1016/j.jcm.2018.11.006Cramer H, Lauche R, Hohmann C, et al.Randomized-controlled trial comparing yoga and home-based exercise for chronic neck pain.Clin J Pain.2013;29(3):216-23. doi:10.1097/AJP.0b013e318251026cDi Cagno A, Minganti C, Quaranta F, et al.Effectiveness of a new cervical pillow on pain and sleep quality in recreational athletes with chronic mechanical neck pain: a preliminary comparative study.J Sports Med Phys Fitness.2017;57(9):1154-1161. doi:10.23736/S0022-4707.16.06587-7Aurora Health Care.How can I relieve pain in my neck?American Association of Neurological Surgeons.Neck pain.Kazeminasab S, Nejadghaderi SA, Amiri P, et al.Neck pain: global epidemiology, trends, and risk factors.BMC Musculoskelet Disord. 2022;23(1):26. doi:10.1186/s12891-021-04957-4Harvard Health Publishing.Neck pain: symptoms, causes, and how to relieve it.Can YS, Iles-Smith H, Chalabianloo N, et al.How to relax in stressful situations: a smart stress reduction system.Healthcare (Basel).2020;8(2):100. doi:10.3390/healthcare8020100Cohen SP, Hooten WM.Advances in the diagnosis and management of neck pain.BMJ.2017;358:j3221. doi:10.1136/bmj.j3221

11 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Pérez-Martínez C, Gogorza-Arroitaonandia K, Heredia-Rizo AM, Salas-González J, Oliva-Pascual-Vaca Á.INYBI: a new tool for self-myofascial release of the suboccipital muscles in patients with chronic non-specific neck pain: a randomized controlled trial.Spine (Phila Pa 1976).2020;45(21):E1367-E1375. doi:10.1097/BRS.0000000000003605Ma J, Ma D, Li Z, Kim H.Effects of a workplace sit-stand desk intervention on health and productivity.Int J Environ Res Public Health.2021;18(21):11604. doi:10.3390/ijerph182111604Garg P.Home care neck traction for a patient with neck pain and cervical radiculopathy symptoms: a case report.J Chiropr Med.2019;18(2):127-130. doi:10.1016/j.jcm.2018.11.006Cramer H, Lauche R, Hohmann C, et al.Randomized-controlled trial comparing yoga and home-based exercise for chronic neck pain.Clin J Pain.2013;29(3):216-23. doi:10.1097/AJP.0b013e318251026cDi Cagno A, Minganti C, Quaranta F, et al.Effectiveness of a new cervical pillow on pain and sleep quality in recreational athletes with chronic mechanical neck pain: a preliminary comparative study.J Sports Med Phys Fitness.2017;57(9):1154-1161. doi:10.23736/S0022-4707.16.06587-7Aurora Health Care.How can I relieve pain in my neck?American Association of Neurological Surgeons.Neck pain.Kazeminasab S, Nejadghaderi SA, Amiri P, et al.Neck pain: global epidemiology, trends, and risk factors.BMC Musculoskelet Disord. 2022;23(1):26. doi:10.1186/s12891-021-04957-4Harvard Health Publishing.Neck pain: symptoms, causes, and how to relieve it.Can YS, Iles-Smith H, Chalabianloo N, et al.How to relax in stressful situations: a smart stress reduction system.Healthcare (Basel).2020;8(2):100. doi:10.3390/healthcare8020100Cohen SP, Hooten WM.Advances in the diagnosis and management of neck pain.BMJ.2017;358:j3221. doi:10.1136/bmj.j3221

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Pérez-Martínez C, Gogorza-Arroitaonandia K, Heredia-Rizo AM, Salas-González J, Oliva-Pascual-Vaca Á.INYBI: a new tool for self-myofascial release of the suboccipital muscles in patients with chronic non-specific neck pain: a randomized controlled trial.Spine (Phila Pa 1976).2020;45(21):E1367-E1375. doi:10.1097/BRS.0000000000003605Ma J, Ma D, Li Z, Kim H.Effects of a workplace sit-stand desk intervention on health and productivity.Int J Environ Res Public Health.2021;18(21):11604. doi:10.3390/ijerph182111604Garg P.Home care neck traction for a patient with neck pain and cervical radiculopathy symptoms: a case report.J Chiropr Med.2019;18(2):127-130. doi:10.1016/j.jcm.2018.11.006Cramer H, Lauche R, Hohmann C, et al.Randomized-controlled trial comparing yoga and home-based exercise for chronic neck pain.Clin J Pain.2013;29(3):216-23. doi:10.1097/AJP.0b013e318251026cDi Cagno A, Minganti C, Quaranta F, et al.Effectiveness of a new cervical pillow on pain and sleep quality in recreational athletes with chronic mechanical neck pain: a preliminary comparative study.J Sports Med Phys Fitness.2017;57(9):1154-1161. doi:10.23736/S0022-4707.16.06587-7Aurora Health Care.How can I relieve pain in my neck?American Association of Neurological Surgeons.Neck pain.Kazeminasab S, Nejadghaderi SA, Amiri P, et al.Neck pain: global epidemiology, trends, and risk factors.BMC Musculoskelet Disord. 2022;23(1):26. doi:10.1186/s12891-021-04957-4Harvard Health Publishing.Neck pain: symptoms, causes, and how to relieve it.Can YS, Iles-Smith H, Chalabianloo N, et al.How to relax in stressful situations: a smart stress reduction system.Healthcare (Basel).2020;8(2):100. doi:10.3390/healthcare8020100Cohen SP, Hooten WM.Advances in the diagnosis and management of neck pain.BMJ.2017;358:j3221. doi:10.1136/bmj.j3221

Pérez-Martínez C, Gogorza-Arroitaonandia K, Heredia-Rizo AM, Salas-González J, Oliva-Pascual-Vaca Á.INYBI: a new tool for self-myofascial release of the suboccipital muscles in patients with chronic non-specific neck pain: a randomized controlled trial.Spine (Phila Pa 1976).2020;45(21):E1367-E1375. doi:10.1097/BRS.0000000000003605

Ma J, Ma D, Li Z, Kim H.Effects of a workplace sit-stand desk intervention on health and productivity.Int J Environ Res Public Health.2021;18(21):11604. doi:10.3390/ijerph182111604

Garg P.Home care neck traction for a patient with neck pain and cervical radiculopathy symptoms: a case report.J Chiropr Med.2019;18(2):127-130. doi:10.1016/j.jcm.2018.11.006

Cramer H, Lauche R, Hohmann C, et al.Randomized-controlled trial comparing yoga and home-based exercise for chronic neck pain.Clin J Pain.2013;29(3):216-23. doi:10.1097/AJP.0b013e318251026c

Di Cagno A, Minganti C, Quaranta F, et al.Effectiveness of a new cervical pillow on pain and sleep quality in recreational athletes with chronic mechanical neck pain: a preliminary comparative study.J Sports Med Phys Fitness.2017;57(9):1154-1161. doi:10.23736/S0022-4707.16.06587-7

Aurora Health Care.How can I relieve pain in my neck?

American Association of Neurological Surgeons.Neck pain.

Kazeminasab S, Nejadghaderi SA, Amiri P, et al.Neck pain: global epidemiology, trends, and risk factors.BMC Musculoskelet Disord. 2022;23(1):26. doi:10.1186/s12891-021-04957-4

Harvard Health Publishing.Neck pain: symptoms, causes, and how to relieve it.

Can YS, Iles-Smith H, Chalabianloo N, et al.How to relax in stressful situations: a smart stress reduction system.Healthcare (Basel).2020;8(2):100. doi:10.3390/healthcare8020100

Cohen SP, Hooten WM.Advances in the diagnosis and management of neck pain.BMJ.2017;358:j3221. doi:10.1136/bmj.j3221

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