Roll your shoulder back and down 10 times. Squeeze your shoulder blades together 10 times. Push the back of your head into your hands for 30 seconds. Bring each ear to your shoulder 10 times. Neck Muscle sprain/injury: Repetitive motions, sudden neck movements, accidents (e.g., whiplash ), falls, or sports-related injuries can damage neck structures and cause pain. Stress and tension Lie down flat on your bed with your head on a (relatively flat) pillow. Tuck your chin down toward the front of your neck until you feel the muscles on the back of your neck stretch. Keeping your When to see a doctor. Neck pain caused by muscle tension or strain usually goes away on its own within a few days. Neck pain that continues longer than several weeks often responds to exercise, stretching, physical therapy and massage. Sometimes, you may need steroid injections or even surgery to relieve neck pain. Ice or heat. Ease muscle tension. Tense muscles can trigger tension-type headaches. Apply heat to relieve tense neck and shoulder muscles. Use a heating pad set on low, a hot water bottle, a hot shower or bath, a warm compress, or a hot towel. Or apply ice or a cool washcloth to the forehead. Whiplash causes pain and severe strain on your neck muscles. A 2022 review found that Botox injections can reduce neck pain, muscle spasms, and headaches due to whiplash up to 12 weeks after Evidence for Poor Ergonomics to Cause Neck Pain. There is evidence in the medical literature that using poor ergonomics in the workplace can lead to neck pain. Multiple studies have found that workers in sedentary, computer-intensive jobs have a higher incidence of neck pain compared with many other jobs. 1 Green BN. If neck pain is your problem, a flatter pillow may be the better option. In one study, higher pillows created more cranio-cervical pressure (that’s at the spot where the head and neck join) and Treatment for neck pain is recommended when the pain starts to prevent any future injury or damage. Key points about neck pain. Neck pain can range from mild discomfort to disabling, chronic pain. Neck pain can result from many different causes--from injury, to age-related disorders, or inflammatory disease. oSI6.

how to neck pain relief