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How To Relieve Neck Pain – Causes And 10 Home Remedies

Medically reviewed by Dr. Abby Kramer, DC
by
ISSA Certified Specialist in Fitness & Nutrition
How To Relieve Neck Pain – Causes And 10 Home Remedies Hyderabd040-395603080 April 2, 2019

‘Pain in the neck’— this phrase is often used derisively to imply a nagging annoyance. The person who coined this idiom must have lived through some real life, physical neck pain. A painful neck can become a huge annoyance and make the simplest of tasks seem mountainous. Neck pain results in a sharp or dull ache in the neck and shoulder areas. It might also cause numbness, headache, stiffness, and difficulty while eating. Read on to learn about how to relieve neck pain at home.

Causes Of Neck Pain

You may end up with neck pain due to bad sleeping postures, tension and/or stress, long hours of leaning, lying on an excessively soft mattress, or bad body postures. An injury on the neck and muscle tension have become the root causes of neck pain in many individuals today. It is important to counteract the problem at the onset to cure the pain and prevent it from becoming worse.

The best way to heal neck pain is through chiropractic care. The good news is you can find relief with these simple home remedies.

How To Relieve Neck Pain

Here are some of the best home remedies for neck pain that you can try to find some relief.

Simple Solutions To Alleviate Neck Pain

1. Exercises

Exercises - How To Relieve Neck Pain Pinit

Editorial Credit: Vasily Gureev / Shutterstock.com

Exercise can help greatly in relieving neck pain. Doing strengthening exercises and stretching will make your neck flexible and strong and reduce stiffness. Poor stomach muscles can cause your upper back to curve backward and result in your neck curving forward. Exercises, such as bent knee curls, will help in strengthening your abdominal muscles.

You can get instant relief from neck pain by performing a simple set of exercises. All you need to do is follow these steps:

  • Nod your head forward and backward for some time and then gradually start nodding from one side to the other.
  • Once your muscles feel less tense, slowly turn your head completely towards the left, and then completely towards your right. This might hurt a bit, so take it slow.
  • Repeat this exercise for at least 20 repetitions.
  • Do this exercise every few hours and you’ll find the stiffness in your neck vanish.

2. Yoga

Yoga - How To Relieve Neck Pain Pinit

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Stress can also induce muscle tension. Pay attention to what stresses you and sort them out to get rid of neck pain. You can follow relaxation techniques, such as meditation and yoga. The asanas listed below work well for neck pain.

  • Bharadvajasana This twist pose will relieve the tension in the neck and shoulder muscles and alleviate pain.
  • Marjariasana The Cat Pose will stretch out your spine and back muscles to relieve neck pain.
  • Uttana Shishosana – This pose will extend your spine like the Marjariasana and also increase blood flow to the neck and head.
  • Balasana The Child Pose is a simple asana to gently stretch the neck and back. Use this asana as a resting pose in between the other poses.
  • Savasana This relaxation pose will calm the mind and body and relieve stress.

3. Essential Oils

Essential Oils - How To Relieve Neck Pain Pinit

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You Will Need
  • A few drops of peppermint oil
  • A few drops of lavender oil
  • A Few drops of basil oil
  • A few drops of cypress oil
  • 1 teaspoon olive oil
What You Have To Do
  1. Make a blend of the essential oils.
  2. Mix a few drops of this blend with warm olive oil.
  3. Massage this oil on the neck for a few minutes.
  4. You can also use these oils individually or make any combination of the oils. Do not forget to dilute it in the carrier oil.
How Often You Should Do This

Apply this twice a day.

Why This Works

Peppermint oil has a soothing effect on the muscles and is often used to treat headaches and body pain. It also has anti-inflammatory properties (1). Lavender oil relaxes the mind and the muscles, thus relieving mental and/or physical stress (2). Basil oil is antispasmodic and analgesic in nature and will effectively reduce neck pain (3). Cypress oil treats muscular cramps and sore muscles. It also stimulates blood and lymph circulation (4).

4. Acupuncture

Acupuncture - How To Relieve Neck Pain Pinit

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Acupuncture – a method in which tiny needles are inserted in specific and strategic points of the skin – has been widely used to treat any kind of pain. These points, when activated by the acupuncture, regulate the functioning of the body and also the circulation of blood and lymph in order to relieve pain (5). Consult a certified therapist to treat your neck pain through acupuncture.

5. Apple Cider Vinegar

Apple Cider Vinegar - How To Relieve Neck Pain Pinit

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You Will Need
  • Apple cider vinegar
  • A paper napkin or tissue
What You Have To Do

1. Soak the napkin in the vinegar and place this on your neck.
2. Leave it on for an hour or so.

How Often You Should Do This

Repeat this twice a day until you get relief from the neck pain.

Why This Works

Apple cider vinegar is an excellent home remedy for neck pain and stiffness. The antioxidants and anti-inflammatory agents present in ACV will relieve the stress in the neck muscles and thus reduce the pain (6).

6. Massage Therapy

Massage Therapy - How To Relieve Neck Pain Pinit

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You Will Need

Olive, mustard, or coconut oil

What You Have To Do

1. Take a hot shower and pat your skin dry.
2. Lightly warm up a tablespoon of the oil and massage your neck with it.
3. Use gentle circular motions for a couple of minutes.

How Often You Should Do This

Repeat this every morning. You can also massage your neck once again during the day.

Why This Works

A massage can heal any pain in the body. Gentle massage or rub the aching area to stimulate blood flow (7). A massage will help you sleep better too.

Caution

Don’t rub the injured area if it causes excess pain.

7. Ice Pack

Ice Pack - How To Relieve Neck Pain Pinit

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You Will Need
  • Ice cubes
  • A small, thick towel

OR

  • Ice pack
What You Have To Do

1. Place the ice cubes inside the towel and place it on the area that is aching.
2. Alternatively, you can cool the ice pack and place it on the affected area.
3. Place the pack for a couple of minutes.

How Often You Should Do This

Repeat the ice application three to four times in a day.

Why This Works

Ice helps to reduce inflammation and muscle soreness in the neck (8).

8. Vitamins

Vitamins - How To Relieve Neck Pain Pinit

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Vitamins play a key role in maintaining healthy functioning of the body. When their quantities start decreasing in the bloodstream, a number of issues develop. One such issue is pain, both acute and chronic. If you frequently suffer from neck pain, including these essential vitamins in your diet will help you to get relief.

  • Vitamin D is vital for bone development and health. When it is in deficit, the body tends to develop chronic pain in different areas, especially around the joints (9).
  • Vitamin B complex is a natural analgesic agent. It reduces pain and inflammation of both neuropathic and musculoskeletal origin (10).
  • Vitamin C is an antinociceptive agent, which means that it increases the threshold of pain. It contains antioxidants that increase this threshold by mitigating the pain (11).
  • Magnesium can also be very beneficial to supplement to help relax muscles.

9. Epsom Salt

Epsom Salt - How To Relieve Neck Pain Pinit

Image: Shutterstock

You Will Need
  • 1-2 cups Epsom salt
  • Warm water
  • A bathtub
What You Have To Do

1. Fill three-fourths of the bathtub with warm water and add the Epsom salt to it.
2. Mix the salt in the water and soak in this for 10 to 15 minutes.

How Often You Should Do This

Soak in the Epsom salt water twice a day.

Why This Works

Epsom salt contains sulfate and magnesium, which helps in regulating several enzymes in the body. It also increases blood circulation and reduces stress and muscle tension (12).

10. Neck Collar

Neck Collar - How To Relieve Neck Pain Pinit

Image: Shutterstock

You Will Need

A neck collar or brace

What You Have To Do

1. Wrap the collar around your neck and keep it on until the pain subsides.
2. At regular intervals, remove the collar and stretch your neck and shoulder muscles.

How Often You Should Do This

Use the collar as and when required to relieve neck pain.

Why This Works

The main purpose of the neck collar is to support the neck in bearing the weight of the head when it is healing from the pain. In case of injury, the collar will also keep the bones in your neck in line while they are healing.

If you are prone to neck pains, it is important that you take adequate number of breaks throughout the day. Leave your desk and move around at least once in an hour. Also, pay attention to your posture. It plays a vital role in preventing as well as relieving neck pain. Avoid junk foods and include more vegetables and fruits in your diet. Being overweight strains all the muscles in the body, even the neck muscle.

Watch out for habits that may be straining your neck muscles. Do you shampoo your hair by bending over at the sink? Or do you carry on hour long conversations with the phone tucked between your ear and shoulder? Then, stop it! Such habits can result in severe neck pain. Neck pain can be debilitating. It can take over your life. But with these remedies, you can now manage your neck pain better.

Now that you know how to relieve neck pain, what are you waiting for? Do try these effective remedies and let us know which one worked for you. If the pain persists, do seek medical help.

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