How to relieve neck pain?

Our neck consists of several anatomical parts, including bones, ligaments, discs, muscles, and nerves. If they are affected or injured, neck pain can ensue.

Bones: There are seven neck bones, known as cervical vertebrae, that form the upper segment of the spine. The normal wear and tear or abnormal growths of neck vertebrae can cause neck pain.
Ligaments: These are tough fibrous connective tissues that attach bone to bone. Whiplash injury or sudden neck movement can damage the ligaments.
Discs: The discs act as a cushion between neck vertebrae. If they protrude or change position, it can cause pain.
Muscles: Stress and poor posture can strain the neck muscles.
Nerves: If the spinal cord or a nerve root is irritated by protruding discs or bones, it can cause symptoms.

Neck Pain Treatments

Conservative treatments such as medications, stretching, and warm or cold compress can help relieve neck pain in most instances.

Medications: Acetaminophen or a nonsteroidal anti-inflammatory medication (NSAID) may be helpful for mild to moderate neck pain.
Cold compress: Neck pain due to acute injury attended by swelling can be relieved with ice or cold compress. You can use an ice bag (wrapped in a dry cloth to protect your skin) and place it on the painful area for 15-20 minutes so the coolness can penetrate the muscles. Repeat it every 2-4 hours until you feel better.
Warm compress: Apply a warm compress or take a hot shower or bath for 10-20 minutes to reduce neck pain. Please be careful not to overheat, sleep or nap over a hot pack which can cause skin burn.
Exercises: Do both stretching & strengthening exercises; stretching is for relaxing and improving muscle flexibility, while strength training helps improve muscle performance and endurance. When your pain begins to decrease, you can begin the exercises but keep in mind to start slow, gradually step up, and not aggravate the pain; exercise is most effective when done twice a day – in the morning and evening.
Stretching will be facilitated after applying a warm compress or doing a gentle cardio warmup. You may experience mild muscle aches if you have never exercised before. However, if you have sharp pain or experience an electrical shock down your arm or finger, let your doctor know immediately

Below are a sample of neck and shoulder exercises:

Stretching Exercises

Look straight ahead as the starting position

Forward and backward neck bending: Bend your neck forward until your chin touches your lower neck, as in a nodding motion (but slowly). Hold the posture for a couple of seconds, repeat 10-15 times, then do it backward as far as possible without causing more pain.
Neck side bending: Look straight ahead, side tilting your head to the left, as in moving your ear towards your left shoulder (without raising your shoulder). Hold for few seconds, repeat 10-15 times, then repeat it on the opposite side.
Neck rotation: Turn your face to the left slowly; hold for a couple of seconds, return to the starting position, and repeat 10-15 times. When done, do the same by turning to the right side.

*Always go back to the starting position before doing the next movement. Maintain a slow breathing rhythm during the exercise to relax your muscles.

Shoulder rolls: Sitting or standing with your neck straight and your arms at your sides, roll your shoulders backward and squeeze your shoulder blades together, repeating 10-15 times. When done, roll your shoulders forward.
Chest wall stretches: Stand in a doorway and raise your arms with your elbow bent. Appose your arms and elbows against the door frame below the shoulder level, then lean forward. You will feel the stretching of your chest and shoulders. Hold for 10-30 seconds, repeating 10-15 times. Then do the same on the opposite side.

Strengthening Exercise

Start with your head looking straight ahead, and your hands keep your head still in the starting position while you try to bend or rotate your head during the exercises. Don’t hold your breath, so your blood pressure stays normal.

Neck forward - backward bending: place your one or two hands on the forehead and try to bend the neck forward against your hand. Hold for a couple of seconds and repeat ten times. Then do backward bending by shifting your hands to the back of your head.
Neck side bending: place one hand above your left ear and try to side bend against your hand. Hold for a couple of seconds, repeat ten times, then do it on another side.
Neck rotation: place a hand in front of your left ear and try to rotate your face against the hand. Hold for a couple of seconds and repeat ten times. Then do the same on the right side.
Deep neck flexor strengthening exercise: Lie on your back, move your chin toward your chest, then contract the neck muscles. Hold for 5 seconds and relax. Repeat 10 to 15 times.
Scapular retraction: Sit up, look straight ahead, then draw the shoulder blades backward. Hold for 10 seconds and relax. Repeat 10 to 15 times.

Always consult your doctor before exercise if your neck pain results from a severe neck injury or a pinched nerve. If done improperly, exercises can worsen neck pain.

Article by
Dr Netraya Nimpitakpong

A doctor specializing in physical medicine & rehabilitation
Doctor profile