MANAGING NECK PAIN AT HOME

MANAGING NECK PAIN AT HOME

For most of the types of neck pain described above, the advice is generally the same: carry on with your normal daily activities, keep active, and take painkillers to relieve the symptoms. You can also take these steps to manage your pain:

• take regular doses of paracetamol, ibuprofen, or a combination of the two, to control pain – ibuprofen gel can be rubbed on to your neck as an alternative to taking tablets (always follow the instructions that come with the medication)
• try holding a hot water bottle or heat pack to your neck – this can help reduce the pain and any muscle spasms, although some people find cold packs offer better relief
• sleep on a low, firm pillow at night – using too many pillows may force your neck to bend unnaturally
• check your posture – bad posture can aggravate the pain, and it may have caused it in the first place
• avoid wearing a neck collar – there is no evidence to suggest wearing a neck collar will help to heal your neck, and it's generally better to keep your neck mobile
• avoid driving if you find it difficult to turn your head – this may prevent you being able to view traffic
• if your neck is stiff or twisted, try some neck exercises – gently tense your neck muscles as you tilt your head up and down and from side to side, and as you carefully twist your neck from left to right; these exercises will help strengthen your neck muscles and improve your range of movement