Neck pain is common and can be triggered by a variety of problems, including sprained muscles and ligaments, compression of the facet joints, HNP, pinched nerves, and diseases such as osteoarthritis. The cause of neck pain is mostly poor posture or body position, whether at work at a desk, driving a car, exercising at the gym, or sleeping at night. Poor posture plus stress (which triggers muscle tension) is a combination of the main causes of neck pain. Fortunately, most cases of neck pain can be treated at home with the right information, and only cases of severe (or serious) neck pain require professional treatment.
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Part 1 of 2: Relieve Neck Pain at Home
Step 1. Be patient and rest
The cervical (neck) vertebrae are an intricate series of bones, joints, ligaments, nerves, muscles, and blood vessels. As a result, there are many things that can trigger pain if a wrong move or trauma occurs such as a whip injury. Severe neck pain can develop quickly, but it also recovers quickly (without any treatment) because the body has a very powerful ability to deal with problems and recover. So, be patient for a few hours when you experience neck pain, avoid strenuous or risky activities, while staying positive.
- Symptoms of a neck injury that require medical attention include: severe neck pain that gets worse, muscle weakness and/or numbness in the arm, throbbing headache, blurred vision, loss of balance and/or nausea.
- Resting a stiff or sore neck is a good move, but not moving it at all with a neck brace is not recommended for most injuries as it can weaken muscles and impede joint movement. Light movement is still needed to stimulate blood flow and neck recovery.
- If your neck pain is caused by sports activities, you may be exercising too hard or not using the correct technique, talk to a personal trainer about this.
Step 2. Apply cold therapy to relieve acute pain
The use of cold therapy is an effective treatment for most recent muscle and spinal injuries, including neck pain. Cold therapy (either using ice, a bag of frozen gel, or a bag of frozen vegetables from the freezer) should be applied to the area that is most painful to reduce swelling and pain. Cold temperatures cause local blood vessels to constrict and reduce swelling, and numb the fine nerve fibers. Give cold therapy for 15 minutes every hour for the first 3-4 hours after the injury occurs, then reduce the frequency as the pain and swelling subside.
- Applying ice to the neck with an elastic bandage can also help reduce inflammation, just be careful not to block blood circulation.
- Wrap ice in a thin towel to prevent skin irritation or frostbite on the neck.
- Acute pain usually lasts for less than a few weeks, but this kind of pain can also progress to chronic pain if it doesn't get better within a few months or more.
- Keep in mind that cold therapy may not be suitable for chronic (long-term) pain that is not accompanied by inflammation as using moist heat can actually provide more relief.
Step 3. Use moist heat to relieve chronic pain
If your neck pain is chronic (lasts several months or more), feels more stiff and achy, but is not accompanied by inflammation or pain, avoid cold therapy and use moist heat instead. Microwave-heated herbal bags specially designed for neck pain, especially those containing aromatherapy (such as lavender or rosemary), are ideal for relaxing muscle tension and reducing spinal joint pain. Unlike acute neck pain, chronic neck stiffness will improve if the blood flow to the neck is increased by heat. Use the herbal pouch for 20 minutes at a time, up to 3 times a day.
- Alternatively, soak neck and shoulders with chronic pain in hot Epsom salt solution for 20 minutes. Hot water improves blood circulation, and magnesium-rich salt can relax ligament and tendon tension, as well as joint stiffness and pain.
- Applying moist heat to the neck before stretching (see below) is appropriate in most cases as it will make the muscles more flexible, reducing the chance of cramping.
Step 4. Use painkillers in the short term
Consider using over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, naproxen, or aspirin to relieve acute neck problems. But remember that these drugs should be used as a short-term solution to help you deal with inflammation. These medications are harsh on the stomach and kidneys, so don't use them for more than 2 weeks in a row. Remember that aspirin and ibuprofen are not suitable for use by children.
- Alternatively, if your neck feels more stiff than inflamed, you can use over-the-counter analgesics such as paracetamol (Panadol) which are milder on the stomach but can have a negative effect on the liver.
- If muscle cramps or spasms occur in the neck (common with whiplash injuries), consider taking a muscle relaxant such as cyclobenzaprine, as long as it is not concurrently with NSAIDs. Find out if these muscle relaxants can be purchased without a prescription in your local area.
- As a general guide, a sore neck is generally a sign of muscle tension, while sharp pain on movement is often caused by a joint or ligament injury.
Step 5. Do some light stretching
No matter what triggers your neck pain, chances are the surrounding muscles react by tightening and inhibiting neck movement. Thus, as long as you don't feel sharp, stabbing, or electrocuting pain when moving your neck (which may indicate an HNP or fracture), it may be helpful to do some light stretching. Muscles that are sore and tense will improve after stretching because this movement can reduce muscle tension while increasing flexibility. Stretching and moving your neck after a warm bath is beneficial, regardless of whether your neck pain is acute or chronic.
- A good move to start with is a shoulder roll and head twist. Then continue by turning the neck (looking to both sides), looking up and down. Do each movement for a few minutes.
- After the warm-up exercise, start the stretch by bending your neck and head laterally, bringing your ears to your shoulders, on both sides. Then bend your neck forward (keep your chin close to your chest), and turn your neck slightly to the side until you can see the soles of your feet. Switch and do the same movement on the other side.
- Maintain all neck stretching movements for at least 30 seconds on each side while breathing deeply. Do these movements 3-5 times a day until the neck pain subsides.
- Only move or stretch the neck within your pain tolerance. If you feel pain while stretching your neck, gradually return your neck to a non-painful position. Do not stretch your neck beyond this limit.
- Over time, your pain-free range of motion will gradually increase.
Step 6. Do not sleep on your stomach
Sleeping on your stomach is a common cause of shoulder and neck pain because the neck is turned sideways for a long time to keep you breathing. Excessive neck twisting like this can damage the small facet joints, ligaments, tendons, and nerves in the neck. The best sleeping position for the neck is on your back or on your side (similar to the fetal position). Sleeping on your stomach is a hard habit to break for some, but the benefits to your neck and entire spine are worth the effort to change this sleeping position.
- During sleeping on your back, do not support your head using more than 1 pillow because it can cause pain.
- During side sleeping, choose a pillow that is not much thicker than the distance from the tip of your shoulder to your ear. Pillows that are too thick will cause the neck to curve too laterally.
- Consider buying a special orthopedic pillow for the neck. This pillow is designed to support the neck according to its natural curve and prevent irritation, strain, or muscle sprains while you sleep.
Part 2 of 2: Seeking Neck Pain Treatment
Step 1. Massage the neck
As explained above, almost all neck injuries involve muscles, so dealing with a strained or cramped muscle is a great way to relieve it. Massage into the tissue is useful for relieving mild to severe muscle sprains because it can reduce muscle tension, inflammation, and stimulate relaxation. Start with a 30-minute massage, focusing on the neck, upper shoulders, and base of the head. Let the massage therapist press the muscles as deep as you can stand.
- Always drink plenty of water right after a deep muscle massage to flush out inflammatory wastes and lactic acid from the body. Otherwise, you may experience headaches or nausea.
- Depending on the cause and severity, a single massage session may greatly reduce acute neck pain. However, sometimes you need to undergo several massage sessions. To treat chronic neck pain, a longer duration of massage (1 hour) and more frequency (3 times a week) may be needed to break the pain cycle and promote neck recovery.
Step 2. Visit a chiropractor or osteopath
Chiropractors and osteopaths are spine specialists who can restore normal movement and function of the facet joints that connect the vertebrae. They will examine the condition of the neck and try to determine the cause, whether it is a muscle or joint. Manual joint manipulation, also known as spinal adjustment, can be used to reposition the facet joints in the neck that are slightly compressed or misplaced, and trigger inflammation and sharp pain (especially with movement).
- Chiropractors and osteopaths often take X-rays of the neck to better understand your condition and ensure that spinal adjustments are safe and appropriate.
- While one adjustment session can sometimes relieve neck pain, it usually takes 3-5 treatment sessions for you to see noticeable results. Health insurance may not cover the cost of chiropractic care, so check your insurance policy beforehand.
- Chiropractors and osteopaths use a variety of other therapies that are more directed at dealing with muscle tensions that may suit your neck problem.
Step 3. Ask for a referral to a physiotherapist
If neck pain is recurrent (chronic) and is caused by weak spinal muscles, poor posture, or a degenerative disease such as osteoarthritis, you may need to consider spinal rehabilitation therapy. Physiotherapists can show you stretching and strengthening neck muscles. This exercise is especially important during recovery from a serious injury such as a whiplash injury from a car accident. Usually spinal rehabilitation physiotherapy is required 2-3 times a week for 4-8 weeks until the positive effect is felt in chronic or serious neck problems.
- In addition to strengthening and stretching exercises, the physiotherapist may also use equipment to treat neck pain such as electronic muscle stimulation (EMS), therapeutic ultrasound and/or transcutaneous electrical nerve stimulation (TENS).
- Good strengthening exercises for the neck include swimming, rowing, and belly crunches. However, first make sure the pain is under control.
Step 4. Try trigger point therapy
Your muscle pain may be caused by muscle knots that are tense and can't relax, or "trigger points." This occurs especially in cases of chronic neck pain. The trigger point will feel firm and solid to the touch, resembling a string or knot. To relieve this pain, find a licensed trigger point therapist. Or you can also try simple treatments at home.
- Trigger point therapists may also be massage therapists, physiotherapists, chiropractors, and even doctors.
- To work on trigger points yourself, try lying on your back on a mat. Take a tennis ball and place it under your back at the trigger point. Use your body weight to press these trigger points. If it hurts too much, it means that the pressure is too strong. As you press on the tennis ball, you should feel a firm, relieved pressure. You might call it "comfort pain."
Step 5. Consider acupuncture
Acupuncture is a therapy that involves inserting thin needles into specific energy points on the skin's surface to reduce pain and inflammation. Acupuncture for neck pain may be quite effective, especially if it is performed when the acute symptoms first appear. Based on the principles of traditional Chinese medicine, acupuncture works by stimulating the body to release a variety of chemical compounds, including endorphins and serotonin, which have the effect of relieving pain. Acupuncture has a good safety record and is relatively inexpensive, so it's worth a try for neck pain if other treatments don't work.
- Scientific evidence regarding the benefits of acupuncture in relieving neck and back pain is mixed, but there are a number of user experience reports that state this treatment option is beneficial.
- Keep in mind that acupuncture points to relieve neck pain may not be located on or near the neck. Some spots may be on parts of the body away from the neck.
- Acupuncture is currently practiced by various medical practitioners such as several doctors, chiropractors, physiotherapists, and massage therapists, as long as whoever you choose has an Indonesian acupuncture competency certificate.
Step 6. Talk to your doctor about invasive treatment options
If your neck pain does not improve with home treatments or other alternative therapies, talk to your family doctor about more invasive treatment options, such as corticosteroid injections and/or surgery. Corticosteroid injections into inflamed neck joints, muscles, or tendons can quickly reduce inflammation and pain, allowing the neck to move and function better. However, steroid injections should not be given more than a few times a year due to side effects such as muscle and tendon weakness, and impaired immune system function. Neck surgery should only be considered as a last resort, but it is necessary in cases of cervical dislocation or fracture due to trauma or osteoporosis (brittle bones due to mineral deficiency). Other neck conditions that require surgery include HNP (slipped disc), severe arthritis, and bone infection (osteomyelitis).
- Your doctor may take X-rays, CT scans, MRI, diagnostic ultrasound, or nerve conduction studies to understand the cause and severity of your neck pain.
- If surgery is needed, your family doctor will refer you to an orthopedic surgeon who specializes in spinal diseases.
Tips
- Ensure that your head is directly over your shoulders, and that your back is straight while sitting and standing.
- Adjust the position of the desk, chair, and/or computer so that your eyes are level with the monitor screen.
- Avoid tucking the phone between your ear and shoulder while talking, use a headset or loudspeaker instead.
- Stop smoking because this habit interferes with blood circulation, resulting in muscle and spinal tissue deprivation of oxygen and nutrient intake. Smoking puts you at greater risk for neck pain.
- While driving, make sure the headrest is upright and located close to the head. This can prevent your head from protruding forward in the event of a rear-end car accident that triggers a whiplash injury.
