Neck pain is common, with a 1-year incidence rate of 11% to 18% in the general population. Neck pain can present with other symptoms including headaches, facial pain, shoulder pain, and arm pain.
If you’re suffering with neck pain that’s interfering with your life, the good news is that most cases are benign and will clear up in a few days.
However, there are a number of things you can do, from the comfort of your own home to get rid of neck pain faster including ice and/or heat, self-massage and stretching techniques.
Biggest causes of neck pain
There are numerous causes of neck pain and stiffness. For the purpose of this article, we’ll discuss a few of the common culprits.
Muscle strain/sprain
Usually results from certain activities and behaviors including:
– Poor posture.
– Sitting at a desk looking at a computer screen for extended periods of time.
– Poor sleeping position (i.e. on your stomach or with your head positioned above shoulder level).
Injury
The neck is susceptible to injury when the muscles and ligaments of the neck are stretched beyond their normal range of motion, such as what happens with:
– Slips and falls.
– Car accidents (i.e. whiplash).
– Sporting accidents (i.e. hits in hockey and football).
Stress or anxiety
These emotions can lead to neck tension and result in neck pain and stiffness.
Lastly, some uncommon conditions that may lead to neck pain:
– Herniated disc in the cervical spine.
– Degenerative disc disease of the cervical spine.
– Cervical osteoarthritis.
– Infections (i.e. osteomyelitis, meningitis).
– Rheumatoid arthritis.
The Main Ways To Get Rid Of Neck Pain:
Ice/Heat Treatment
Ice and heat are valuable modalities to use when you’re suffering with neck pain. I usually recommend applying ice to the affected area for the first 48 hours in 10 to 15 minute intervals.
This helps to reduce swelling and inflammation, and also helps to numb the area, thereby providing pain relief. After the initial 48 hours, applying moist heat to the area in 20-minute intervals helps to increase blood flow to area and promotes healing.
Self Massage of the Neck
Self Massage of the Sternocleidomastoid (SCM)
Targeted muscle: Sternocleidomastoid.
How to do it:
– Use your right thumb and forefinger to grasp the middle portion of your left SCM muscle until you feel a sensitive or tender spot in the muscle belly.
– Hold this area for 15 seconds.
– Release this area and move your forefinger and thumb up 1 fingerbreadth.
– Repeat holding each area as you move along the muscle until you reach the top of the muscle.
– Repeat on the right SCM.
** If you feel significant pain while doing this technique, lighten up the pressure that you’re using. Also, if you feel a pulse in the middle of your throat when doing this technique, move away from the midline of the neck.
Trigger Point Release of the Levator Scapulae using a manual massager
Targeted muscle: Levator scapulae (you’ll want to hit all three trigger points – the first is where the muscle meets the shoulder blade, the next is at the top of the shoulder blade, and the highest one is located up towards the base of your skull).
How to do it:
– Begin by palpating with your fingers to locate the trigger points in the area.
– Use the Manual massager/Theracane, with both hands, to apply downward pressure to the middle trigger point at the top of your shoulder blade (move around until you find the area of tenderness) and hold for 20 to 60 seconds.
– Move to the trigger point that is located lower in the muscle and apply the same pressure for 20 to 60 seconds.
– Finally, use the straight part of the Theracane to apply pressure to the highest trigger point for 20 to 60 seconds.
Suboccipital Release with Massage Balls
Targeted muscle: Suboccipitals.
How to do it:
– Begin by placing two tennis balls inside a sock.
– Lie on your back and position the tennis balls just below the base of your skull, move around until you find a tender area.
– Hold this position for 1 to 2 minutes.
5 Best Neck Stretches
Neck Retraction (Chin tucks)
Targeted muscles: Upper cervical extensors and Suboccipital (Plus strengthening cervical flexors)
This exercise will activate and strengthen your deep cervical muscles (front of the neck muscles).
- Place 2 fingers at the bottom of your chin.
- Gently tuck your chin in and retract your head backwards. At the same time, use your fingers to keep the chin tucked in the entire time.
- Hold the end position for 3 to 5 seconds.
- Relax your neck for a moment (Let the neck come fwd).
- Aim for 2 to 3 sets of 10 repetitions.
** You should feel like the back of your neck is lengthening or “pulling up”, and there will be packing in front of your neck.
SCM Stretch
Targeted muscle: Sternocleidomastoid (SCM)
How to do it:
– Begin in a standing position with your neck retracted.
– Tilt your head to the right and rotate your chin upwards to the left until you feel a slight stretch on the left side of your neck.
– Hold this position for 15 to 20 seconds.
– Repeat on the other side.
– Aim for 3 repetitions of this stretch.
Neck Flexion
Targeted muscle: Neck extensor group (splenius capitis, semispinalis capitis, suboccipitals and trapezius).
This will stretch the back of your neck muscles including the Suboccipital muscles.
- First, tuck your chin in using 2 fingers of one hand.
- Place your other hand on the back of your head and apply a gentle force down as you pull your head towards your chest.
- When you feel a stretch at the back of your neck, hold the position for 20 to 30 seconds.
- Repeat this stretch 3 times.
** Keep your chin tucked as you do this stretch.
Seated Levator Scapulae Stretch
Targeted muscle: Levator scapulae.
How to do it:
– Begin in a seated position and grasp the bottom of your chair with your right hand.
– Bring your chin in towards your chest and rotate your head towards the left shoulder.
– Then using your left arm gently push your head down looking towards your left armpit until you feel a slightly stretch along with right side of your neck.
– Hold this position for 15 to 20 seconds.
– Repeat on the opposite side.
– Aim for 3 repetitions of this stretch on each side.
Middle Scalene Stretch
Targeted muscle: Middle Scalene
How to do it:
– Begin in either a sitting or standing position and gently tilt your head to the left
– Grasp over the top of your head with your left hand to apply a mild force towards the left.
– Hold this position for 15 to 20 seconds.
– Repeat on the opposite side.
– Aim for 3 repetitions of this stretch on each side.
In Conclusion
If you suffer from neck pain, you know just how frustrating and debilitating the pain can be. By using ice and heat, and performing self massage techniques and stretching, you can get rid of neck pain and get back to normal relatively quickly.
Any Questions?
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Related:
How to fix forward head posture
When to ice and when to heat for pain
Exercises for rounded shoulders posture
Pulled upper back muscles treatments
Fix pain between shoulder blades
Sources:
https://www.jpain.org/article/S1526-5900(16)30105-5/abstract
https://sajp.co.za/index.php/sajp/article/view/392/542
https://www.archives-pmr.org/article/S0003-9993(13)01222-7/fulltext
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3600270/
https://www.ncbi.nlm.nih.gov/pubmed/25780258
Licensed chiropractor, DC (Owner of Forme Clinic, Stoney Creek, ON, L8G 1B9)
Dr. Shaina McQuilkie graduated from Brock University in 2004 with a Bachelor of Kinesiology (Honours). She then attended D’Youville College, in Buffalo, New York and obtained her Doctorate of Chiropractic Degree in 2008. After graduating, Dr. McQuilkie practiced in a multi-disciplinary healthcare facility based in Hamilton, Ontario gaining experience treating a variety of musculoskeletal injuries.