11 Fast Neck Pain Treatments and Home Remedies

Woke up with severe neck pain!, such soreness in upper back and shoulders are very common. Muscle fatigue, strain and spasm caused due to poor sleeping habits can trigger constant neck pain. You might not be able to move your head from one side to another. The main reason behind this painful morning is because your soft ligaments joining neck with shoulder and upper back is inflamed due to damages you have done last night with your strangling sleeping habit. Fortunately there are some simple home remedies and exercise you can perform to get rid of upper back and neck pain.

Not just the way you sleep, even your computer and smartphones are responsible for stretched neck muscle. With the rise in sales of computer and smartphones health problems also took the leap. People with gadgets keep looking into their computer screen and smartphone which can cause the muscles around the neck joints to tire and become overstretched. As a result you might feel pain in your upper spine, shoulders and upper back. It’s not a surprise when Centers for Disease Control and Prevention reported a sudden rise of American people suffering from neck pain(1).
When you try to move your head then sudden chilling and sharp pain runs down your shoulder and upper back due to damaged muscles and ligaments.Treating neck pain at home is easy and most of the times it is considered as self healing health problem.

Causes of Neck Pain

Technically there are so many reasons which can give you stiff neck and sore shoulders. Here is the complete list of such causes which can cause muscle soreness in the area around neck(2).

Muscle Strain and Ligaments Tension

They are caused due to body movement and poor lifestyle. It can include they way you walk, work or sleep.

• Poor standing posture
• Constantly looking into your smartphones
• Working in a position which requires you too sit for long hours.
• Constant gaming on computer (You keep looking down in your computer screen)
• Bad sleeping posture
• Sleeping in a position where your neck is jammed or stay in bad postiion
• Jumping and experiencing unwanted(uncontrolled) jerking during exercises or playing.
• Using high pillow or sleeping on bad recliners.

Injury and Health Conditions

• Severe neck injury (during car accidents, fall from stairs, back flipping, and accidents during performing head stands)
• Fractured neck bones
• Nerve compression
• Injury in shoulders
• Meningitis (a medical condition in which inflammation of thin tissue that surrounds the brain and spinal cord takes place)
• Fibromyalgia (a medical condition which is responsible for inflammation of neck muscles and tissue that surrounds jaw)
• Some rare cases, when you suffer from cancer of the spine, infections, abscesses, and congenital abnormalities.

Home Remedies To Get Rid of Neck Pain and Soreness

Here are some of the best home remedies to get relief from stiff neck.

1. Stretching Can Give Instant Relief

Muscle spasm is the most common cause for your sore neck. While some sort of stretching them out can give you instant relief from constant pain. Not able to move your head is the worst part of having shoulder pain.
If it is caused due to constantly looking at monitor screens then try to adjust it a little. Keep your monitor at height of your face which will prevent you from looking down. Try to avoid using smartphones for a while to relax stiff muscle fibers.
How to stretch stiff neck for pain relief (Exercises for Neck Pain):

• This stretching exercise will focus on shoulder and upper back.
• Ask your friend to squeeze your shoulder firmly for 5-10 times.
• Rotate your neck in circular motion from right to left and vice-versa.
• Apply gentle pressure in upper back and gently massage the spinal cord.
• Place your hands behind your head and push it back.
• Make sure you counter the pressure with your hands.
• Tilt your head towards right side until your ears touches the shoulder blade.
• Now tilt your head towards left side until your ear touches the shoulder blade.
• Try to rotate your shoulder to get some relief.

2. Ice Pack (Cold Compress)

Ice pack is an effect home remedy to get relief from upper back and neck pain(3). The cold temperature of ice pack will alleviate pain and inflammation. It soothes the soreness and prevent muscle fatigue.
Soccer players soak their entire body into cold water bathtub to avoid muscle soreness. It keeps them at bay from any kind of pain. Cold temperature also increases the healing process and reduce swelling caused due tissues injury.
How to use ice pack for neck pain:

• You will need some ice cubes and piece of cloth. Frozen peas will also work.
• Wrap the ice cubes with a clean towel.
• Place it over affected area and hold it there for 15-20 minutes.
• Once the ice melts down, place some new ice cubes and repeat.
• Do this 3-4 times a day to get rid of stiffness quickly.
• You can also warp frozen fruits like banana or peas for cold compress.
• Frozen fruits hold the coolness for long hours.

3. Epsom Salt Bath

Taking a dip in Epsom salt bathtub is another effective home remedy for neck pain. The soothing properties of Epsom salt is known to relieve muscle tension and soreness.
It is considered as natural muscle relaxant and can help with stiffness of neck. Epsom salt is easily available can be used at home.
How to use:

• Fill your bathtub with warm water.
• Add 1 to 2 cups of Epsom salt in the tub.
• Stir it well so that salt get dissolved completely.
• Soak your body up-to shoulder in this bathtub and sit for 20 minutes.
• Then, take a warm shower and pat dry.
• Repeat this healing bath daily to reduce soreness and swelling(if any).

4. Yoga for Neck Pain

Practicing yoga can help you get relief from muscle stiffness and soreness caused due to strains. Instead of taking painkillers like ibuprofen, it is always good idea to try some yoga poses which can help you with constant shoulder pain.
Yoga poses are simple exercise which can be done at home to relieve neck pain. Practicing yoga will increase the healing speed and you will be able to move your head in what ever direction you want.

Forward Bend Yoga Pose

Best yoga poses for neck pain:

• Standing Forward Pose (Uttanasana): Step by Step Guide
• Stand straight keeping your legs hip width apart.
• Place your hands on your buttocks.
• Slowly bend forward and simultaneously slide your hands from buttocks to feet.
• Touch your chest to your thighs/knees while tucking your chin.
• Bring your torso half way up and gently squeeze your shoulder blades.
• Hold this position for 5-10 seconds then again bend down.
• Let your body relax for few seconds then repeat the above steps for quick relief.

Other yoga poses for neck pain relief:

• Easy Seated Twist – Shukhasana Parivrtti
• Seated Forward Bend – Paschimottanasana
• Ruddy Goose Pose – Cakravakasana
• Cobra Pose – Bhujangasana
• Thunderbolt Pose – Vajrasana

Also Read the list of 9 yoga poses for back pain relief
Yoga is an excellent lite exercise which can be performed at the convince of your home. Try some of them and help yourself to get instant relief from stiff neck.

5. Lavender Oil for Upper Back and Neck Pain

Massages done with essential oils can help you relieve neck muscle pain. If you are thinking of getting a shoulder massage then lavender oil will be an excellent choice.
Massage therapy can help ease muscle tension and reduces inflammation of soft ligaments. Many perfume brands uses lavender essential oil for it’s classic scent. It is also one of the most preferred choice for treating under arms rashes.
How to use:

• You will need virgin lavender oil and rosewater.
• Apply some rosewater on your shoulder and upper back.
• Put some lavender oil on your hands and gently massage the affected area.
• Massage for 5 minutes then let your skin absorb this essential oil for 20 minutes.
• If possible try to use this method of treatment before going to bed.
• Let the oil cure soreness overnight and rinse it off in the morning.

6. Pillow for Neck Pain

Poor sleeping habit is one of the most common cause for stiff neck. If you are a side sleeper then most probably your upper spinal cord is tilted in bad shape while you sleep. However changing your pillow can help you get relief from soreness.
People with sore shoulder often ask that what are some best pillow for neck pain?, So before you pick any pillow from the market, here is the list of things you must keep in mind:

• Don’t buy any pillow blindly which promises your to get rid of neck pain.
• It must be soft and curvy enough to support your shoulder blades.
• Don’t buy pillows with cotton fillings as they will settle eventually giving you a bad sleeping posture.
• Always buy contour pillows as they are best in quality and very effective to relieve sore neck.

Here are some of the best pillow for neck pain which will be also beneficial for side sleepers.

7. Apple Cider Vinegar

To relieve neck pain quickly we can use the health benefits of apple cider vinegar. It is powerful antioxidant and anti-inflammatory agent which can relax muscle tension and inflammation.
Drinking  teaspoon of apple cider vinegar will help you detox your body from free radicals. Keeping your body free from toxic enzymes will prevent your body from fatigue and strains.
How to use apple cider vinegar for neck pain:

• You will need cotton handkerchief, unfiltered raw apple cider vinegar and water.
• Soak the handkerchief in apple cider vinegar.
• Keep it on affected area for 30 minutes.
• Alternatively, you can use this in your bath.
• Mix 1 cup of apple cider vinegar in your bathtub and sit in it for several minutes to cure muscle soreness.
• Repeat this therapy daily to get instant relief.

Effective Home Remedies To Get Relief From Neck Pain Naturally

8. Cayenne Pepper

Capsaicin is an active compound found in cayenne pepper. This healing compound can help you relieve neck pain. The analgesic and anti-inflammatory properties of cayenne pepper can help you reduce inflammation and muscle tension.
How to use cayenne paste to treat stiff neck pain:

• To use this home remedy you will need cayenne pepper powder and olive oil.
• Mix 3 teaspoons of cayenne pepper powder with 1 tablespoon of olive oil.
• You can increase the amount of homemade cream and try to keep the above mentioned ratio.
• Mix it well and apply it directly over your aching neck area.
• Leave it on for 15-20 minutes then rinse it off with water.
• If you are sensing burning feeling then try to wash the area with cold milk.
• Repeat this home remedy daily.

9. Hot Compress for Neck Pain

Keeping your head down for long hours due to smartphone or computer uses reduces the muscle strength of your upper back.
If hot compress is applied on sore muscles, then it increases blood circulation, which speed up healing process. As a result it relieve neck pain very fast if applied regularly. However, make sure that pain is caused due to muscle tension or soreness only. Because if it is caused due to ligament rupturing or accidents then hot compress won’t be an effective treatment.
How to use hot compress to reduce neck pain:

• Take a bowl of hot water and hand towel.
• Soak the towel with warm water and squeeze out excessive water.
• Place it over affected area for several minutes.
• It will soothe sore muscle and also reduces inflammation.
• Alternatively, if you have hot compress bottle fill it with warm water.
• Use this compress for treatment.
• Repeat this remedy daily to get best results.

10. Turmeric (Fast Healing)

Ayurvedic medicines for inflammation or muscle stiffness always use turmeric as their main ingredients. Due to its anti-inflammatory and antiseptic properties you can use simple homemade cream to heal neck pain and stiffness. Turmeric is also consumed for its immune boosting abilities.
How to use turmeric for treating neck pain:

• You will need roasted turmeric powder and olive oil.
• Mix 1 tablespoon of turmeric powder with 2 tablespoons of olive oil.
• Beat it until you get smooth cream.
• Apply thick layer of this paste on affected area.
• Let it get dry naturally or at-least keep it for 30 minutes.
• Rinse it off with lukewarm water and pat dry.
• To relieve neck pain quickly you can also consume turmeric on daily basis.
• Mix 1 tablespoon of roasted turmeric powder in 1 glass of warm milk.
• Stir well and drink this everyday before going to bed.

11. Ginger for Neck Pain

Ginger is another effective home remedy for neck pain. The analgesic and anti-inflammatory properties of ginger can reduce inflammation and pain caused due to ligaments straining and sore shoulder muscle.
It can improve blood circulation in damaged muscle tissue and as a result it increases healing speed. Sipping some ginger tea can also help you treat common cold naturally and improves immune system.
How to use ginger to relieve stiff neck pain:

• Take few 1 inch ginger and peel the skin.
• Cut it into small pieces and put it into one bowl of water.
• Bring the water to boil and steep it for 10 minutes.
• Strain it over a new cup and add 2 teaspoon of honey.
• Mix 1 tablespoon of lemon juice and stir well.
• Drink this homemade herbal tea daily for fast results.
• To make this ginger tea more tasty, you can try our 3 different ways of making ginger tea (with picture).
• A healthy person can drink up-to 2-3 cups of ginger tea for its benefits.

Tips to ease neck pain at home

Some lifestyle changes and precautions can help you reduce stiffness and get relief from neck pain.

• Drink plenty of clean water to keep your self hydrated.
• Take warm shower before sleeping to ease the pain.
• Exercise daily to prevent any muscle tissue breakdown.
• Use suitable pillow to support your shoulder and neck.
• Eat anti-inflammatory foods such as carrot, cabbage, cayenne pepper, and turmeric.
• Avoid paying outdoor games for a while.
• Don’t use smartphones or computer for a while to avoid further damage.
• Mix 1 tablespoon of basil leaves paste in one glass of warm water. Drink this daily before going to bed.
• Eat foods rich in antibiotics to avoid infections.
• Try swimming daily to strengthen your back and neck muscle.
• Try to sleep in good posture and avoid side sleeping.
• Prefer not to drive your car or bike for several days.

If you are having constant neck pain for more than a week then consult your doctor. Take plenty of rest and avoid moving your head. Use suitable pillow to avoid further damages. Above mentioned home remedies to relieve neck pain are effective and can give you instant relief from soreness and stiff neck.

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