Whether you slept in a funny position or simply spend all day looking at your phone, there are plenty of issues that may trigger pain in your neck—both literally and figuratively. Dealing with neck pain can certainly be both frustrating and uncomfortable, whether it’s a once-in-a-while occurrence or chronic. However, you don’t have to feel helpless when it arises; there are several steps you can take to alleviate the pain and find relief as quickly as possible.
To get some expert advice on restoring comfort to your neck ASAP, we spoke to chiropractor Matt Cavanaugh. He told us that using heat and ice, doing some simple stretches, and adding some painkillers to the mix are all great ways to go. Learn more below!
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1. Apply Heat and/or Ice
As it turns out, heat and ice can both do wonders for your pain—especially when used in combination. To apply heat to your neck, Dr. Cavanaugh recommends filling rice in a sock, tying the end in a knot, and throwing it in the microwave. "The time in the microwave is dependent upon how much rice you use," he says. Regardless, he explains that "the heat will relieve pain and stiffness by increasing blood flow to the area while also decreasing pain and stiffness."
Then there's the option of ice. "If heat isn't your thing, you can use a zip lock bag filled with ice. Ice will decrease the inflammation and quiet down the nerves which will temporarily relieve pain," Dr. Cavanaugh says. He notes that inflammation is one crucial part of the healing process, because it's "the body's way of sending the cells needed to repair damaged tissue." However, too much inflammation for too long can cause major problems. "That’s why rotating these two therapies would be best," he says.
2. Stretching Exercises
If you struggle with chronic neck pain, you may need to implement some stretching into your routine. "When we look down at our phones, the sternocleidomastoid (SCM) and the scalene muscles in the neck are constantly engaged," Dr. Cavanaugh explains. "This can result in increased tension, pain, and stiffness in the neck due to the increased pressure because they are pulling your head forward." Luckily, stretching can help solve this issue. He recommends rotating your head from side to side, looking up, and dropping your opposite shoulder to work those tight muscles. Just remember to do this on both sides!
3. Over-the-Counter Pain Medication
You can stretch and add heat as much as you want, but sometimes you'll still need to bring in some painkillers. Dr. Cavanaugh recommends Ibuprofen or acetaminophen, both of which could help fight inflammation and relieve pain. Just be sure to check with your pharmacist before trying an over-the-counter medication to ensure it won't interact with anything else you're taking.
It's also important to know that, as Dr. Cavanaugh notes, "These medications only act as a band-aid over the underlying condition that caused your neck pain in the first place."
Overall, if your neck pain is chronic, it may be something you can't solve on your own. "In order to gain long-term relief, chiropractic care or physical therapy should be used in conjunction to treat the underlying issues causing your neck pain," he concludes.
