Do you ever feel like your neck just needs to be stretched out, or you have an area of stiffness you just need to massage out? Neck pain can occur for a variety of reasons, and is incredibly unpleasant to deal with on a daily basis.
But neck pain doesn’t have to be something you suffer with in silence. There are many different ways you can cure neck pain fast at home. In this article, we’ll explore 8 ways to get rid of your neck pain.
Early treatment for neck pain is important, as catching and curing it early enough can prevent you from suffering from chronic pain.
What causes neck pain?
Neck pain can have many causes, and can be a symptom of everyday life. Some of the most common causes of neck pain are:
Neck pain due to poor posture
Slouching, sitting at a desk all day, and improper ergonomics, as well as a forward head posture can cause strain in your neck, and result in neck pain¹. It’s important to ensure you are maintaining proper posture when sitting at a desk, taking regular breaks, and focusing on stretching and mobility throughout your body to prevent your poor posture from causing pain.
Neck pain caused by sleeping positions
Despite sleep being an essential part of a healthy life, the way we sleep can actually impact our body. If you sleep in an unusual or uncomfortable position, you may experience neck pain. Sleeping with an unsupported neck, or using the wrong pillow can lead to pain in your neck². If you have woke up with neck pain and can't turn your head seek medical advice.
Mental stress or tension causing neck pain
Stress or tension related to your mental health or anxiety can actually lead to you experiencing physical pain in your neck or back. Neck pain caused by stress, especially if the stress, anxiety, or poor mental health is ongoing, can be difficult to treat.
Injuries and neck pain
Neck pain can be caused by common injuries such as whiplash or falls. It’s important that you seek medical advice after any injury that impacts the neck, including whiplash injuries from car accidents, boxing or football, falls, or blows to the head, as whiplash can be a series condition.
How to cure neck pain fast at home: tips for quick relief
If you suffer from neck pain, you probably want to know how to get rid of neck pain at home, quickly. Neck pain can be annoying to live with, and can seriously impact your day to day activities. Below we’ve listed some ways that you may be able to cure your neck pain fast at home.
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Taking breaks and stretching
One way to relieve neck pain easily is to ensure you are practicing gentle stretching, and taking frequent breaks throughout the day. This can help prevent stiffness, and stretching will help alleviate any tension by maintaining mobility.
Some easy neck pain stretches you can practice at home include:
Stretches for neck pain: neck tilts
Sitting or standing up straight, tilt your ear towards your shoulder and hold for 30 seconds. Repeat on the other side.
Chin tilt stretches for neck pain
Sitting or standing up straight, tuck the chin towards the chest and hold for 10 seconds. Then tilt the chin towards the sky and hold for 10 seconds, or less if uncomfortable. Repeat as necessary.
Shoulder mobility stretching to relieve neck pain
Sitting or standing up straight slowly shrug your shoulders towards the sky, and then back down towards the floor. Then roll your shoulders forwards a few times, and backward a few times.
Pro tip: use a topical pain relief solution like MEDISTIK before stretching to help prime the muscles.
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Ice and heat therapy
Like with many other types of pain, hot and cold therapy can be incredibly beneficial for reducing painful symptoms. This dual impact solution works because the ice helps calm inflammation, while the heat helps to promote circulation and reduce stiffness.
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Apply ice for 10-20 minutes to the impacted area to reduce inflammation
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Apply heat for 10-20 minutes after the swelling subsides to increase blood flow and relax muscles
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Targeted and fast-acting topical treatments
Painkillers for immediate neck pain relief
When other treatments aren’t working, you can use targeted and fast-acting topical pain relief products to provide fast, localized pain relief. Roll-on or Spray products like those found in the MEDISTIK are beneficial as you can’t apply them directly to the area experiencing pain.
Topical treatments can also be used in conjunction with other neck pain treatments like stretching and improving your sleep, to help with chronic or severe pain. Pain relievers for neck pain, like MEDISTIK, are scientifically backed as they work through the Gate Control Theory of Pain.
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Better sleep hygiene
The way we sleep is as important as the amount of sleep we get, and sleep of a higher quality should be a priority³. Sleep hygiene is the term used to refer to good sleeping habits you can build into your routines. If you often wake up with neck pain, or wake up and find it hard to turn your head, you may want to think about how you can improve your sleep hygiene. Some important factors to consider include:
Choosing the right pillow
Use pillows that support the natural curve of the neck to help align the spine and prevent strain. Some tips for choosing the best pillow for neck pain:
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Understand your sleeping position - whilst sleeping in a comfortable position is important, some comfortable positions misalign your spine and neck while sleeping and can lead to neck pain. If you’re a stomach sleeper you may want to try a different sleeping position.
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Find the best pillow shape and thickness - how you sleep can change which is the best pillow for your neck. If you are a side sleeper you will want to look for a pillow that properly aligns your neck, so it may be a little higher. If you sleep on your back the proper pillow for neck pain may be a cervical curve pillow.
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Try different pillow materials - from feather to memory foam, different pillows offer different amounts of support. The softer pillows may not be better if you suffer from neck pain. Instead try different pillows for your neck pain.
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Pay attention to pillow height - spinal alignment is important when treating the causes of neck pain, and this is no different at night. Look for a pillow for neck pain that keeps your spine in alignment.
Sleeping posture
Sometimes you feel like you’ve just been sleeping in a weird position, and will be looking for ways to relieve your neck pain from sleeping wrong. Sleeping on your side or back with proper support, and avoiding sleeping on your stomach can help keep your neck in alignment and avoid neck pain. If you are trying to sleep with neck pain, consider asking a friend to help you check your neck alignment, and switch up your pillow accordingly.
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Over-the-Counter Pain Relievers
One option for pain treatment is over-the-counter (OTC) pain relievers like aspirin and ibuprofen. These widely available drugs can help reduce inflammation, reduce the feeling of pain, and can be useful for short-term relief. You may be wondering what is the best painkiller for neckpain? Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen are the best painkiller for neck pain, as they help reduce inflammation.
Some OTC drugs, like ibuprofen, carry side effects that may impact or upset the stomach and cannot be used in conjunction with other medications or in a long-term capacity. Ensure you follow dosage guidance on the medication’s packet, and always consult a medical professional when deciding which pain relief drug may be right for you.
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Chiropractic Care
If you are experiencing neck pain that is severe or chronic, you may want to look for a longer term solution. Chiropractic adjustments may help with reducing tension and alleviating neck pain, through spinal alignment. Frequent chiropractic visits may be able to help fix neck pain in the longer term, due to increased mobility. Chiropractic methods can also be combined with topical treatments for the ultimate pain relief from neck pain.
LEARN MORE ABOUT CHIROPRACTIC CARE
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Massage Therapy
Massages aren’t just for relaxation, they can be a powerful tool in pain treatment plans when used frequently⁴. Both self-massage and professional deep-tissue massages can target stiffness, tension, and pain caused by tight muscles. Massage can also help increase circulation in the impacted area, which can help with the symptoms of pain.
Some at-home massage techniques you can try are circular massage, where you gently rub the affected area in small circular motions, or downwards massage, where you gently rub downwards where your neck and your spine meet. It’s important to be gentle with your self-massage, and if anything is painful, rather than providing relief, stop immediately and see a professional.
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Posture and ergonomics
The way we stand and the way we sit are incredibly important when it comes to spinal and neck mobility. Sitting or even standing “incorrectly” can cause serious problems over time. If you’re looking to fix neck pain at home, you should consider improving your posture.
Maintaining proper posture
If you sit at a desk or stand all day and experience neck pain, you may not be holding a correct posture. Sitting or standing upright, and ensuring your spine is straight is important, and you may want to invest in a proper ergonomic chair or an anti-fatigue mat for standing.
Ergonomic adjustments
Working from home shouldn’t mean working from the sofa, just like working from an office shouldn’t mean slouching in your office chair. Alongside sitting up straight, you can also adjust your monitor height, chair, and keyboard height to ensure you’re maintaining proper neck alignment.
