Treating Neck Pain at Home: What You Need to Know

Are you struggling with neck pain? You don’t need to live with this discomfort – learn how to naturally soothe your neck pain with simple remedies and prevent it from coming back.

Quick facts: Treating Neck Pain At Home

  • ✅ Spinal Manipulation Therapy is Effective at Treating Neck Pain at Home – Journal of the American Medical Association
  • ✅ Acupuncture Can Help Reduce Neck Pain at Home – National Institutes of Health
  • ✅ Stretching and Strengthening Exercises Can Help Relieve Neck Pain – Mayo Clinic
  • ✅ Over-the-Counter Pain Medication Can Provide Temporary Relief – American Academy of Family Physicians
  • ✅ Hot and Cold Compresses Provide Relief for Neck Pain – American Physical Therapy Association

Causes of Neck Pain

Neck pain can have a range of causes, including muscle strain, a slipped disc, spinal stenosis, or osteoporosis. It can also be caused by an injury or poor posture. Whatever the cause of your neck pain, it’s important to identify the cause before beginning a treatment regimen to help minimize the discomfort.

Let’s take a look at some of the common causes of neck pain and how to approach treatment:

Poor posture

Poor posture is one of the most commonly cited causes of neck pain. Poor posture occurs when we don’t maintain healthy alignment of our spine and head while standing, sitting, or sleeping. Over time, slouching or leaning can cause our muscles to work harder to hold us up, leading to tightness and pain.

It’s important to stay mindful of your body position throughout the day, as even small changes can make a big difference in your comfort level. Make sure your head is aligned with your shoulders and that you are not looking down at screens for extended periods of time. When sitting for long periods, take frequent breaks to stand up and look straight ahead into the horizon for a few moments with an upright posture. Practicing good posture will help relieve the tension on your neck muscles and reduce pain over time.

Muscle strain

Muscle strain is the most common cause of neck pain. This occurs when muscles and tendons in the neck are tightened, overstretched or torn from physical activity. Symptoms of muscle strain in the neck include pain while turning your head, soreness and stiffness.

Treating muscle strain at home may include:

  • Rest
  • Icing the area (to reduce inflammation)
  • Gentle stretching exercises (avoid strenuous activity)
  • Over-the-counter anti-inflammatory medication such as ibuprofen or naproxen sodium

If your pain persists for more than a few days or worsens, it is important to seek medical advice.


Arthritis is a common cause of neck pain, especially among older adults. There are several types of arthritis that can cause neck pain such as osteoarthritis, rheumatoid arthritis, and cervical spondylosis.

  • Osteoarthritis is the most common type of arthritis and occurs when the protective cartilage between bones wears down over time. It commonly affects the spine and causes stiffness, which in turn can cause pain in the neck.
  • Rheumatoid arthritis is an autoimmune disorder in which your body’s own immune system mistakenly attacks healthy joint tissue. It causes inflammation that can lead to pain and stiffness in the neck.
  • Cervical spondylosis is another type of degenerative arthritis that occurs when some bones, ligaments, or disks in the neck start to wear down due to age or overuse. It can also cause neck pain and stiffness.


When it comes to treating neck pain at home, there are a wide range of treatments available. These treatments can include lifestyle changes, therapy, over-the-counter medications, and more. In this article, we will explore the various treatments available to help reduce the neck pain and make life more comfortable.

Over-the-counter pain medications

Over-the-counter (OTC) pain medications are often used for the relief of mild to moderate neck pain. Acetaminophen (Tylenol®) and non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil®, Motrin®) or naproxen sodium (Aleve®), can be effective in reducing inflammation and providing relief from muscle aches and stiffness. When taken as directed, these medications are generally safe and may provide temporary relief from minor neck pain.

They should not be used if you have a chronic medical condition without first consulting your doctor. Prescription pain medications may also be prescribed by your doctor for more severe neck pain or for those who have difficulty reacting to OTC medications.

Hot or cold compresses

Hot and cold compresses are a great way to help reduce neck pain at home. Hot compresses can help relax tense muscles, reducing pain and inflammation. Cold compresses help reduce swelling, which can provide relief from the pain. Applying either of these types of treatments for 10-15 minutes a few times a day is recommended for best results.

When using hot or cold compresses, make sure to wrap the compress in a thin towel in order to prevent any skin burning or irritation. It is also important to note that heat should not be used if there is an infection present or if you have certain circulatory problems. Additionally, cold should not be used in cases of circulatory problems, open wounds, frostbite/cold burns or direct contact on the skin with cold oils like menthol or wintergreen.

Physical therapy

Physical therapy involves the use of exercises and specialized techniques to improve mobility, reduce pain, and correct any underlying posture issues or musculoskeletal dysfunctions that could be causing your neck pain.

Common physical therapy techniques used to treat neck pain include:

  • Manual therapy (like massage, trigger point therapy and joint mobilization).
  • Therapeutic exercise (like stretching and strengthening).
  • Aquatic therapy.
  • Dry needling.
  • Ultrasound.
  • Electrical stimulation (e-stim).
  • Traction.
  • Heat/cold therapies.

Physical therapists may also recommend the use of a cervical collar or brace to provide support while you’re doing exercises or activities. It’s important to find a physical therapist with experience in treating neck pain so that they can customize an effective treatment plan for you.


Preventing neck pain can make a huge difference in reducing its occurrence and severity. It’s important to be aware of the risks and learn proper body mechanics when engaging in activities that could cause neck pain. Furthermore, knowing the right exercises to do regularly to stretch and strengthen your neck muscles can help to maintain proper posture.

Let’s take a closer look at prevention techniques you can use to help prevent neck pain:

Exercise regularly

Regular exercise is an important part of preventing and treating neck pain. It can help strengthen the muscles that support the spine, reduce stress, and improve your overall fitness. When it comes to neck pain, it’s important to focus on low-impact activities such as walking, swimming, yoga, or Pilates.

These types of exercise can help strengthen the muscles in your neck while improving flexibility and range of motion in your joints. Additionally, stretching after activities like weightlifting or running can help reduce stiffness in your neck area. Keep in mind that it’s important to listen to your body—never forcing yourself into any position that causes pain or discomfort.

If you have an existing neck injury or chronic condition such as arthritis, it’s especially important to speak with a physical therapist first before taking up any new activity or exercise routine.

Maintain proper posture

Maintaining the correct posture is essential in preventing neck pain. When standing, ensure that your ear is aligned with your shoulder, and avoid stooping or slouching. When seated, avoid leaning forward and try to keep your spine straight while nurturing the natural curves. You should also consider adjusting the height of your chair to minimize risks of hunching over your desk and straining neck muscles.

In addition, use proper ergonomics when engaging in activities such as reading or gaming on computers or phones. Make sure to adjust the device’s height so that you don’t have to bend your neck down for long periods of time. If possible, try to incorporate regular breaks throughout the day to stretch and move around; this helps reduce muscle strain and stiffness in your neck and shoulders.

Avoid activities that may cause strain

It is important to prevent further neck pain by avoiding activities that may cause undue strain on the neck muscles. This includes activities such as excessive computer use, texting, looking down at a device for too long and carrying heavy objects. Additionally, activities such as strenuous exercise or lifting weights should be avoided until the neck muscles have had a chance to heal. For more information on treating back pain at home, check out this article.

To avoid strain on the neck and keep it in proper alignment, it is important to maintain good posture. Sit up straight in chairs with support for your back and shoulders. When standing or walking, keep your head up and shoulders back. Good posture also helps reduce stress on your joints while strengthening the muscles of your core, which will reduce pain related to poor posture over time.

When to See a Doctor

Neck pain can range from a minor annoyance to a debilitating condition, and it’s important to know when to take the next step and see a doctor. In some cases, you may be able to successfully treat neck pain at home using simple exercises and stretches. However, certain conditions require medical attention.

Let’s look at the signs that it’s time to see a doctor:

Severe or persistent pain

Severe or persistent pain is a strong indication that you need to go see a doctor. It could be a serious condition such as degenerative disc disease, spinal stenosis, arthritis, or spinal cord tumor. Also, if the pain does not improve after six weeks of self-care measures, it’s time to go see the doctor.

The doctor’s visit should include a thorough physical examination and tests including x-rays, MRI scans and other tests to determine what is causing your neck pain. Your doctor can prescribe medications (anti-inflammatories), physical therapy, steroid injections or referrals to specialists if needed. They may also suggest alternative treatments like cold laser therapy or trigger point injections to help relieve your neck pain.

Numbness or tingling in the arms or legs

Numbness or tingling in the arms or legs is a common symptom of neck pain. It can develop as a result of nerve compression from the bulging of one or more discs in the spine. This nerve compression can cause a pinched nerve and an impaired sensation in the arms and legs. If left untreated, these symptoms may worsen over time and cause more significant issues, such as permanent nerve damage.

Therefore, if you experience numbness or tingling in your arms or legs, it is essential that you see your doctor for proper diagnosis and treatment.

Your doctor will likely start by performing a physical exam to evaluate your range of motion and posture alignment. Afterward, they may recommend imaging tests like an X-ray, MRI, or CT scan to further assess the underlying cause of the symptoms. Depending on the results of these tests, they may suggest:

  • Lifestyle changes (like incorporating stretching exercises) to reduce pain and inflammation
  • Medications for symptom relief
  • Physical therapy for strengthening muscles surrounding your neck vertebrae
  • Steroid injections for more central point pain relief on tender areas around joints/nerve endings
  • Surgery, if necessary

Difficulty moving the neck or head

If you’re experiencing difficulty moving your neck or head, it could be a sign that something is wrong and you should see a doctor. Neck pain can be caused by inflammation, muscle tension or strain, arthritis, posture issues, or injury. Difficulty moving the neck can also indicate that there is nerve impingement.

In any of these cases, your doctor will conduct a thorough examination to determine the cause of your neck pain. The doctor may order X-rays or other imaging tests to help diagnose the nature of the problem and suggest treatment options. They may also discuss lifestyle changes to reduce pain and stiffness in the neck area such as:

  • Improving posture
  • Using ergonomic furniture at home or work
  • Stretching exercises for better flexibility in the area
  • Applying ice or heat to reduce inflammation

FAQs about: Treating Neck Pain At Home

Q: What are some ways to treat neck pain at home?

A: There are several ways to treat neck pain at home, such as using ice or heat packs, taking over-the-counter medications, doing stretches and exercises, using pillows to improve posture, and getting plenty of rest.

Q: How long should I do stretching and exercises to treat neck pain?

A: Generally, stretching or exercising for 10 to 15 minutes each day can help improve neck pain. You should also take breaks throughout the day to keep your neck from becoming strained.

Q: Are there any home remedies to reduce neck pain?

A: Yes, certain home remedies, such as massaging the neck, taking a warm bath, and applying a heating pad or cold pack to the affected area can help reduce neck pain.

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