7 Relief Methods For Sore & Stiff Neck
How To Soothe a Sore Neck? Easy Tips To Get Rid Of Neck Pain
A stiff neck can be a rude alarm clock when it’s time to wake up. Not to mention that it can make your night’s sleep a nightmare. Most of the time, neck pain is temporary, but if you neglect it, it can become chronic.
We all know that bad posture, muscle strain, concussions, and even fibromyalgia can cause neck pain, but what are the best relief methods? Our Alvin Interventional Pain Medicine Physician gives us the top 7.
Take Over-The-Counter (OTC) Pain Relievers If Necessary
The first thing you can try is taking OTC pain relievers. They do not need a medical prescription and can lessen the pain and inflammation in your neck. OTC pain relievers include a medication called nonsteroidal anti-inflammatory drugs. Some of the most common are ibuprofen, acetaminophen, and naproxen sodium.
Just be aware that these medications have side effects, so follow the instructions on the bottle to avoid any issues.
Try Cold Or Hot Therapy
Ice helps reduce inflammation by lowering blood flow, while heat does the opposite; it stimulates blood flow.
You can use heat and ice to help soothe a strained muscle. Both provide timely pain relief, especially in overworked areas like the neck.
Apply ice for 20 minutes a few times a day if you have soft tissue injuries. You can buy or make your cold compress to prevent the ice from directly touching your skin (ice can burn your skin, so be careful).
Try Soft Stretches
Stretching also relieves pain and stiffness. But, you have to stretch gently and slowly, avoiding sudden movements. You must also breathe in and out fully while stretching.
Our Dickinson Interventional Pain Medicine Physician recommends soft stretches and not sudden movements because the latter can cause more pain.
Some of the best stretches to help with neck pain are:
- Rolling your shoulders forward and backward (in circles).
- Press your shoulder blades lightly and hold the position for a few seconds.
- Turn your head from side to side softly.
Do Not Forget About Self-Massage
Self-massage is also helpful for a sore neck. Try the following:
- Find the sore area.
- Press into the sore area with your fingers or a soft ball (remember to do it softly).
- Turn your head slightly toward the opposite side of the sore area, then bend it softly toward a position parallel with your arm.
- Repeat these steps a few times, and finish with a gentle stretch.
See a Physical Therapist (PT)
Your doctor may recommend you a PT if you require help regaining mobility in your neck, especially after injuries. A PT can also help you with chronic pain relief, assigning the best exercises and stretches to train your core muscles.
Physical Therapists create treatments tailored specifically for you, so be sure to consider them if you are suffering from neck pains.
Avoid Strong Physical Activity
According to our Friendswood Pain Medicine Physician, you should limit workouts until the stiffness resolves. You won’t lose any progress just because you are resting for a few weeks. Your neck pain is your priority, so avoid strong exercise for now.
Create An Ergonomic Space (Even In Your Office)
Ergonomics means adjusting your workspace in response to your individual needs. This recommendation is necessary all the time because it can prevent sore muscles. Do not wait until the worst pain in your neck to make ergonomic changes.
Consider the following:
- Buy a high-quality chair for your office area.
- Adjust your chair into a comfortable position.
- Use proper posture while sitting.
- Move your computer to eye level.
- Use an adjustable desk if possible.
- Use an ergonomic mouse and keyboard.
- Move your body every hour.
Contact a Trusted League City Interventional Pain Medicine Physician For More Help
If your neck pain interferes with your regular daily activities, it’s time to see a physician. We recommend you contact Evolution Pain And Spine to obtain the best pain management treatments for your body.
Led by Sunil Thomas, MD, certified interventional pain management doctor and physical medicine and rehabilitation expert, Evolution Pain and Spine helps you recover from painful injuries and degenerative conditions. We will be glad to help you out!
We encourage you to schedule appointments by calling your nearest practice location or booking online.
3725 East League City Parkway, 240
League City, TX 77573
17510 West Grand Parkway South, Suite 320
Sugar Land, TX 77479
201 Oak Drive South, Suite 104
Lake Jackson, TX 77566