Tips & Tricks
10+ Ways To Relieve Neck Pain At Home
Neck pain can be painful and disrupt your daily activities, as well as your ability to sleep well. With the widespread use of mobile devices and computers, people tend to look down at mobile phones, laptops, or other devices, which is the most common cause of neck strain. According to data from CDC, nearly 20% of us have experienced neck pain in the last three months. Here are some suggestions that help you relieve neck pain at home:
- 1. Stretch
- 2. Massage Therapy
- 3. Apply a compress
- 4. Soak yourself in warm water
- 5. Create an ergonomic workplace
- 6. Limit how long you look at your smartphone
- 7. Do not drive for long hours at a time
- 8. Change your sleep position
- 9. Exercise regularly
- 10. Reduce stress
- 11. Adjust your sleep environment
- Bottom Line
If you wake up with severe neck pain, the first thing you should do is stretch. Gently moving your head will increase blood flow in a specific area and reduce inflammation. Stopping to stretch sometimes is a great way to avoid getting a stiff neck. Stretches include the following:
- Roll your shoulders back and forth ten times.
- Move your head side to side or nod slowly a few times
- Squeeze your shoulder blades together ten times.
- Slowly move your ear to your shoulder tent times on each side.
2. Massage Therapy
Massage therapy involves manipulating soft tissues, such as muscles and tendons, with the hands to reduce muscle tension, improve blood circulation, and promote feelings of well-being. In fact, massage therapy from a physical therapist, massage therapist, or other qualified health professional is common for people who have neck pain and stiffness.
Now you do not need a therapist to ease neck pain; we recommend the neck massager, which is an ideal solution for stiff neck.
Neck massagers may help relieve neck tension and pain. Massagers relax muscles and relieve pain by applying pressure to specific points on the body. If you tend to carry tension, pain, and stress in your neck, upper back, shoulders, or head, it is a great idea to invest in a quality neck massager.
When purchasing a neck massager, buyers should think about the product’s functionality, comfort, and price. We highly recommend a heated neck massager from Home Comfort you may like.
3. Apply a compress
A compress might also help you relieve neck pain quickly. Compress increases the blood flow in the neck, relaxes your muscles, and helps in numbing the pain.
Apply a compress within 10 minutes at a time. For immediate pain alleviation, repeat this procedure at least 2-3 times per day. Keep in mind that if you’re in a lot of pain, you should stick to ice because putting a hot compress on a stinging pain will make things worse.
4. Soak yourself in warm water
Warm water with Epsom salt is the best way to relieve neck pain. This warm water bath relaxes and soothes tense muscles, while the salt reduces inflammation and improves circulation flow.
5. Create an ergonomic workplace
Many people spend eight hours per day at a computer workstation. This will cause a stiff neck, as well as other health problems. Here are some suggestions for avoiding a stiff neck at work:
- Adjust your chair so that your feet are flat on the floor and your knees are slightly lower than your hips.
- Maintain an ergonomic posture while sitting by keeping your back straight and your arms level with the desk.
- Make sure the computer is at eye level.
- Use an ergonomic mouse and keyboard.
- Stand up to move and stretch every hour.
6. Limit how long you look at your smartphone
If you constantly look down at your smartphone, you may suffer from neck strain or torticollis. Here are some of the strategies to relieve neck pain at home:
- Use headphones or earbuds.
- Hold your phone at eye level.
- Do not hold the smartphone between your ear and shoulder.
- Take a break after using your phone every hour.
- Stretch to relax your muscles after using your phone.
7. Do not drive for long hours at a time
Sitting behind the wheel of your car can have the same effect on your neck as sitting at your desk all day. If you have to drive for long periods, here are some tips to avoid a stiff neck:
- Stand up and stretch after long hours of driving.
- Set a reminder on your mobile phone to check your posture while driving.
- Place the seat in a way that gives you the best support.
- Do not text while driving.
8. Change your sleep position
Your sleeping position can also have an influence on your neck. Sleeping on your side or back relieves neck tension better than sleeping on your stomach. When you sleep on your stomach, you are putting a lot of strain on your neck for a long time, which can lead to pain and stiffness.
Sleeping on your back with 1 pillow under your head and 1 pillow under each arm will help relieve neck pain during the night. An orthopedic or roll-on pillow is also a good choice for neck pain.
9. Exercise regularly
As long as you have an agreement from the doctor, you should get started doing exercise to reduce stiffness and pain as soon as possible. Exercise can help you build muscle and prevent injuries. By exercising, you can also improve your posture, which can help you relieve and prevent neck stiffness.
10. Reduce stress
You may tense the muscles in your neck as a result of stress. Stress reduction can aid in the treatment and prevention of neck pain and stiffness. You can reduce stress in a number of ways, including:
- Deep breathing
- Reduce your caffeine intake
- Listening to music
- Taking a break
- Chew gum
- Take a yoga class
11. Adjust your sleep environment
A stiff neck can be relieved by changing your sleeping environment. There are a variety of ways to alter your sleeping environment, including:
- Using a neck pillow
- Getting a firmer mattress
- Relaxing before going to sleep
- Sleeping only on your back or side
Neck pain is common among people due to poor posture and muscle strain. If you practice good posture and rest your neck muscles when they’re sore, your neck pain should go away in these cases.
If your neck pain does not improve with home remedies, make an appointment with your doctor.