How to Get Rid of a Sore Neck

Sore necks can be caused by a variety of things, including uncomfortable sleeping positions, muscle spasms, injuries, and incorrect posture. If you want to get rid of a sore neck, read this How.com.vn for some tips and advice.

Part 1

Part 1 of 2:

Treatments For Sore Neck

Download Article

1
Exercise the muscles slowly. Slowly rotate your neck in a circular motion to help stretch out the agitated muscles. This may be somewhat uncomfortable at first, but it ultimately helps to alleviate the pain.^{[1]XResearch source}
- Move your neck slowly back and forth. Stop the movement if and when you begin to feel any pain. Your range of motion should improve the more you flex your neck back and forth.
- Move your neck from side to side. Stop the movement if and when you begin to feel any pain. As in the first exercise, your range of motion should improve the more you flex your neck.
- Move your neck in a figure-8 pattern. This means moving it side-to-side while you simultaneously move it up and down. Do this slowly and stop if you feel any pain.
These drugs should help relieve pain in the neck. Do not, however, give aspirin to children below the age of 18, as aspirin in children has been linked to Reye's syndrome, which causes severe swelling of the brain.^{[2]XResearch source}
Advertisement
Let the lukewarm to hot water run over your neck for at least four or five minutes. Keep your neck straight as you do this, and do not turn it.^{[3]XResearch source}
4
Soak with bath salts. Bath salts can help improve circulation, relieve muscle tension, and reduce stress. Experiment with different bath salt additives for added pain relief.^{[4]XResearch source}
- Epsom salts may be used in a warm bath. Epsom salts are made of magnesium and sulfate and offer a go-to remedy for many health ailments in addition to relaxing the mind. Magnesium helps regulate the activity of numerous enzymes, as well as raising serotonin levels in the brain.
Apply a heating pad for a couple of minutes to help to stimulate blood flow in your neck. If you don't have a heating pad, soak a towel in hot water and wring it out. Then apply it directly to the afflicted area.^{[5]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
Apply an ice pack or something from the freezer wrapped in a towel to the affected area. Ice will dull the pain better than heat and is particularly helpful if you have degenerative disk disease in your neck.^{[6]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
7
Apply a balm to the sore neck. Balms come with many different applications; they can be herbal, analgesic (pain relief), or rubefacient (increase circulation). Know which kind of balm you are using.^{[7]XResearch source}
- Balms such as IcyHot or Namman Muay (an herbal balm from Thailand) help heat or simulate heat on the skin. IcyHot purports to dull the pain with cold, after which it heats the ache away. Massage or rub these or similar balms into the neck area for mild pain relief.
- Capsaicin cream may also help. This cream creates a warming effect that can help temporarily reduce neck pain.
8
Support your neck with a brace if the pain is severe. Only use a brace if you feel your neck is unstable and the pain is severe. To do this at home, roll up a bath towel and wrap around your neck so that your base of your skull rests on top of the towel. Sit in a comfortable position.^{[8]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
- If pain is severe seek help. If you have been in an accident, are experiencing illness, or think you might have whiplash, see your doctor about getting a proper medical neck brace.
9
Try to massage the painful areas. Consult with your doctor before getting a massage if the pain has been persistent for a long period.^{[9]XExpert SourceWill Fuller
Certified Massage TherapistExpert Interview. 9 January 2020.} You can massage yourself at home every day. Additionally, you can get a professional massage from a massage therapist to help further minimize your pain and target problem areas.^{[10]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
- Acupuncture may be effective for chronic neck pain. Although, tests in the past decade have shown acupuncture to be no more effective than a placebo treatment.^{[11]XResearch source} Acupuncture and massage both offer intense pressure inside muscles, but acupuncture may be better suited to offering a higher intensity pressure inside the muscle.^{[11]XResearch source}
- Hydrotherapy, or water therapy, may also be effective.^{[12]XResearch source} Hydrotherapy may be done at home in the shower, and offers a different kind of massage. Target the neck with warm water for three to four minutes. Turn the water to its cold setting and target the neck for 30 seconds to a minute. Repeat as many times as necessary.

Part 2

Part 2 of 2:

Avoiding Sore Neck

Download Article

1
Sleep the right way. If you've awakened and experienced torticollis, or pain in the neck from sleeping awkwardly, you're like millions of other people. Try these tips for avoiding torticollis in the future.^{[13]XTrustworthy SourceHarvard Medical SchoolHarvard Medical School's Educational Site for the PublicGo to source}
- Sleep with enough, but not too many, pillows. People who like to sleep on their stomachs should sleep with at least one pillow — torticollis can happen when the person turns his/her head 90 degrees to grab air.
- Take precautions after an unusual activity. Many people report having a pain in their necks after doing something that they don't normally do, such as gardening, a new exercise, or packing and moving. If you know you've done something that puts you a risk at torticollis, massage your neck, flex it with different exercises, and take a warm bath before bed.
2
Ensure your workstation is ergonomically correct. If you work long hours at a desk, you may want to make sure that your work environment is set up to be optimally relaxing.^{[14]XExpert SourceWill Fuller
Certified Massage TherapistExpert Interview. 9 January 2020.} If you put in the time up front to ensure that your muscles are being treated right, you might not have to deal with any fallout later on.^{[15]XResearch source}
- Keep your feet flat on the floor. This will often depend on how high your chair is, so don't be afraid to tinker with it to achieve good results.
- Try not to look at your phone or stay hunched over a device for extended periods, as this may cause a type of neck pain known as tech neck.
- Change your posture regularly. Sitting in one position for long periods of time is not healthy. So switch it up. Sit upright for most of the time. Sit reclined for some of the time. Sit declined for a little bit. You may even want to check out standing desks or think about the feasibility of a treadmill desk.
- Find time to stand. Every hour, take a 5-minute break if you can and walk around. Inspect the sky. Talk to a coworker. Figure out the 15th decimal of pi. Whatever it is, break up the monotony of being seated for hours on end.
3
Practice meditation techniques. Try to meditate, focusing your attention away from your hectic, busy life, and toward your inner states. You may find it helpful in giving you perspective in addition to warding off neck pain that's caused by emotional stress. The following exercise takes three minutes, and can be done by anyone.^{[16]XResearch source}
- For one minute, focus your awareness on what is happening to you at this very moment; look at your thoughts and emotions, inspecting them.
- For one minute after that, collect your attention and focus it on breathing. Notice what part of your body is most aware of your breathing.
- For the final minute, spend your time expanding your awareness outside of your immediate consciousness: from your head to your fingers, toes, hairs, and eventually outside your body, if possible.
4
Remove physical and emotional stressors from your life. Emotional stress can have a strange effect on your physical health, and some even say that emotional stress can cause physical pain. Find natural, healthy ways to relieve stress in your life:^{[17]XResearch source}
- Exercise regularly. Find something — swimming, running, cycling, climbing — that makes you excited and feel alive. Make it into a routine. Your body will feel better and your mind will feel more relaxed.
- Don't get into negative reinforcement cycles. Don't punish yourself for hurting yourself. Realize what is happening, take control, and start finding reasons to love yourself.

Sample Stretches, Exercises, and Ergonomic Positions

Stretches for a Sore Neck

Ergonomic Set Up Tips

Exercises that are Gentle on the Neck

Expert Q&A

Search

Add New Question

Question
How do you massage a stiff neck?
Will Fuller
Certified Massage Therapist
Will Fuller is a Certified Massage Therapist and Wellness Educator working in San Francisco, California. Will has worked with the Sports and Recreation Center at the University of California, San Francisco (UCSF), taught sports in England, Kenya, and Kuwait, and is now affiliated with the Chiro-Medical Group. He was trained in physical rehabilitation under a program founded by Dr. Meir Schneider. He has a Bachelors in Sport Science and a Post-Graduate Certificate of Education in Physical Education from Southampton University.
Will Fuller
Certified Massage Therapist
Expert Answer
Set aside 5-10 minutes each day to massage your neck. Bring your chin toward your chest, and place 2 or 3 fingers on the back of your neck. Press down where you feel pain or tension and slowly roll your fingers over the area.
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 0 Helpful 2
Question
How long does a stiff neck last?
Will Fuller
Certified Massage Therapist
Will Fuller is a Certified Massage Therapist and Wellness Educator working in San Francisco, California. Will has worked with the Sports and Recreation Center at the University of California, San Francisco (UCSF), taught sports in England, Kenya, and Kuwait, and is now affiliated with the Chiro-Medical Group. He was trained in physical rehabilitation under a program founded by Dr. Meir Schneider. He has a Bachelors in Sport Science and a Post-Graduate Certificate of Education in Physical Education from Southampton University.
Will Fuller
Certified Massage Therapist
Expert Answer
It totally depends on what's causing the stiff neck in the first place. You really don't want to mess around with neck pain, so go see a doctor if it doesn't go away soon!
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 0 Helpful 5
Question
Can a chiropractor help with a sore neck?
Will Fuller
Certified Massage Therapist
Will Fuller is a Certified Massage Therapist and Wellness Educator working in San Francisco, California. Will has worked with the Sports and Recreation Center at the University of California, San Francisco (UCSF), taught sports in England, Kenya, and Kuwait, and is now affiliated with the Chiro-Medical Group. He was trained in physical rehabilitation under a program founded by Dr. Meir Schneider. He has a Bachelors in Sport Science and a Post-Graduate Certificate of Education in Physical Education from Southampton University.
Will Fuller
Certified Massage Therapist
Expert Answer
Yes. A chiropractor will be able to get in there and take a look at whatever is causing the issue. If it's something like compression in the cervical spine, a chiropractor may be able to relieve that compression.
Thanks! We're glad this was helpful.
Thank you for your feedback.
If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn
Yes No
Not Helpful 2 Helpful 1

See more answers

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Video

Reader Videos

Submit a Video Tip!

Share a quick video tip and help bring articles to life with your friendly advice. Your insights could make a real difference and help millions of people!

Submit a Video

Tips

Rubbing your neck can help the pain go away, so ask someone to rub your neck for you - it really helps.
Thanks
Helpful7 Not Helpful0
Support your neck with a pillow of your regular size while sleeping.
Thanks
Helpful5 Not Helpful0
Gentle range of motion exercises which include turning the head from side to side and moving the head up and down may help. Using Epsom salt along with a hot shower/bath can also help with relaxing the muscles. While sleeping, avoid laying on your stomach and if needed, get a better mattress/and or pillow, as these things could lead to a sore neck. Finally, if there's any sharp shooting pain consult a physical therapist if needed or talk to your doctor.
Thanks
Helpful4 Not Helpful0

Show More Tips

Submit a Tip

All tip submissions are carefully reviewed before being published

Submit

Thanks for submitting a tip for review!

Warnings

Avoid sleeping on couches, chairs, or other locations that don't offer proper support for the neck.
Thanks
Helpful336 Not Helpful122
Don't crack or pop your neck. It may bring relief at first, but it only makes it worse later on.
Thanks
Helpful387 Not Helpful170
Don't hunch over books, phones, and other small items. This may cause pain in the neck and back.
Thanks
Helpful7 Not Helpful1