Home remedies for neck pain

Most neck pain improves with simple home care. Keep moving gently and avoid long rest.

First days

• Heat or cold: cold packs in the first 24 to 48 hours for a fresh injury, then warm packs or a warm shower to relax muscles. Wrap packs in cloth and use for 15 to 20 minutes.
• Stay active: keep doing light daily tasks. Avoid prolonged bed rest and collars unless a doctor advises.
• Gentle movement: slow turning and tilting of the head within comfort, a few times a day
• Pain relief: paracetamol or an anti-inflammatory such as ibuprofen if suitable for you, as the label says

Posture and workspace

• Keep the screen at eye level and the elbows at 90 degrees
• Take a break every 30 minutes to stand and stretch
• Hold the phone up instead of looking down
• Do not cradle the phone between ear and shoulder
• Use a chair with back support

Sleep

• Use one medium-height pillow that keeps the neck in line with the spine
• Sleep on your back or side, avoid sleeping on the stomach
• Replace an old, flat pillow

Carrying

Use a backpack on both shoulders, and avoid heavy loads on one side.

Do not

• Crack or twist the neck hard
• Let untrained people manipulate the neck
• Apply oils or pastes if the skin is broken
• Use heavy traction at home

Children and pregnancy

Children with neck pain after a fall or with fever need a doctor. Ask a doctor about any medicine in pregnancy.

Emergency (112 or 102)

After injury, weakness, loss of bladder control, fever with stiff neck, or chest pain.

Remember

Heat, gentle movement, posture and sleep care help most people recover.