What You Can do at Home for Neck Pain

Most neck pain responds fairly well to home care and doesn't require medical treatment.

Over-the-counter non-steroidal anti-inflammatory drugs such as aspirin, ibuprofen or naproxen sodium, may help reduce inflammation and relieve pain. Acetaminophen (Tylenol) may relieve pain and is less irritating to the stomach.

This may also help:

Short-term immobilization. A soft cervical collar that supports your neck without taxing the muscles may help, especially at night. Neck pain from disk problems may require a firmer collar. But use collar as little as possible -- usually less than 10 days. Prolonged use may increase pain and decrease neck muscle strength and range of motion.

Heat and cold. Both may relieve pain. Ice packs may be particularly helpful after an acute muscle strain or injury.

Exercise. Improving overall fitness and strengthening neck and upper back muscles may help prevent recurrence of neck pain.

Here are some exercises for your neck:

• Shoulder squeeze. Squeeze your shoulder blades together and hold for about three seconds. Repeat as often as is comfortable.


• Shoulder shrug. Gently raise your shoulders tightly to your neck, hold for five to ten seconds, then very slowly relax to a normal position.


• Seated rowing. Pull arms back in a rowing motion.


• Weightlifting. Grasp one to two - pound weights in your hands. Bend forward at your hips (Keep your back straight) with your arms hanging down. Gently raise and lower the weights as if you were flying. If you can't help your back straight, lie on your stomach on a table or weight bench.

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Tips for a Better Sleep

Workout. Exercise relaxes muscles and relieves tension. But don't exercise for at least two hours before you go to bed.

Relax and unwind. Meditation, massage or a warm bubble bath will help a lot.

Set your internal clock. It's important to establish a consistent time for going to bed and waking up. Your body becomes used to hitting the sack at a regular time, and this helps you fall sleep more easily.

Divert yourself. After tossing and turning and still can't sleep a wink, try going to another place, reading a book, or listening to some music.

Factor food in. Be careful of what you eat. Spicy, greasy, or heavy foods may not digest well, and can cause you to wake up during the night with an unhappy stomach. Also avoid caffeine. A glass of warm milk is good to soothe you to sleep

Pray. Remember, if you've counted too many sheep already, maybe it's time you talk with the Shepherd.

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