Medically reviewed by Dr. Jen Palmer, ND – Naturopathic Doctor
Nothing throws a wrench in your plans like waking up with a stiff neck. This unfortunate sensation is typically associated with trouble moving the head side to side and can be accompanied by headache, shoulder, upper back, or arm pain. What’s worse, neck stiffness and soreness can come about as the result of many normal life activities.
Read on to discover some common causes of a stiff neck, conventional, self-care remedies for mild neck pain, and how topicals may help you find effective temporary minor neck pain relief.
Common Neck Pain Causes
Any number of common, day-to-day activities can leave your neck in pain. Below are some unfortunately common causes of neck pain.
- Sleeping in an unusual position, as we all know, can cause neck pain that lasts all day or longer.
- “Text Neck” is far too common in our modern society. Individuals slouch in unhealthy postures while looking at their computer screens or phones.
- Driving or long periods in the car can cause stiffness in your neck and back because of the prolonged seated position
- Stress and anxiety can cause tension to build up in the neck and shoulders.
- Repeated motions of the head can also cause neck stiffness. This can occur after activities like doing the crawl stroke in swimming, or manual labor at work or home.
Home Remedies for Neck Pain
Remember that these options are not medical treatments. Please talk to your doctor to ensure there is no deeper condition if you experience persistent, debilitating pain.
Here are a few simple methods for acute neck pain relief that can be done at home:
Rest
Experts advise that it is important to slow down and rest after an injury or the onset of pain. Resting allows injured tissues to heal, reducing the risk of muscle spasm.
Cold and Heat Therapy
For new pain or injury, use cold therapy. Use an ice pack on a sore neck for the first 48 to 72 hours after pain starts in intervals of 15 minutes to 30 minutes, repeating several times a day.
For chronic pain, use heat therapy. Mild stiffness and pain can often be relieved with around 15 to 20 minutes of heat therapy. For more intense pain, use longer sessions, like a warm bath or warm compress, lasting between 30 minutes and two hours.
Neck Pain Relief Exercise & Stretches
Your neck is made up of muscles and can benefit from stretching, just like many other areas of your body. Many helpful neck stretches can be done sitting or standing, making them easy to accomplish during even a busy day.
Over-the-Counter Medications
NSAIDs, Nonsteroidal anti-inflammatory drugs, which reduce inflammation, are common neck pain relief products recommended to treat neck stiffness and soreness. Types of NSAIDs include ibuprofen (brand names Advil, Motrin) and naproxen (brand name Naprosyn).
Even though these drugs are widely used, they can still come with side effects or interactions with other medications. Always carefully read labels and consult a doctor before taking something new.
Pain Relief Ointment
A high-quality pain relief cream formulated with camphor and menthol is a quick and effective way to treat temporary neck pain and stiffness. Seek out a product that provides fast, targeted, temporary relief ideal for minor shoulder and neck strains, tight muscle knots, and minor upper and lower back discomfort including general muscle soreness. We recommend trying pain relief products infused with moisturizing ingredients like hemp extract oil containing CBD.
