Responding to Neck Pain and Injury

Self-Care for Neck Pain

Even if your neck pain is caused by an injury or a worsening condition, self-care can often provide relief.

• If your neck or upper-back muscles feel tight and sore, especially from stress, ask a friend to massage the area for a few minutes.

• Ice a sore neck for 10 to 15 minutes several times a day to relieve pain and inflammation. A bag of frozen peas or corn makes a great cold pack for the neck. Ice can be good for relieving pain even long after an injury, especially if muscle spasms are present. Switching between heat and ice may also work.

• A warm shower, heating pad, or moist warm towel can help loosen sore, tight muscles. Wait 48 hours before applying heat. Then apply heat for 20 minutes three times a day.

• Take a pain medication. If pain persists, your doctor may prescribe other medication. When pain is at its worst, rest. Lie flat on your back for an hour or so, with a fairly flat pillow supporting your head. (Extended bed rest, however, can make neck problems worse by allowing muscles to weaken from lack of use.)

• Stretch! Reduce stiffness and soreness and gain motion and strength by moving your neck often.

Responding to a Neck Injury

Severe trauma to the neck may cause a fracture, creating risk for permanent paralysis. If you suspect possible neck or other spinal injuries from a severe blow or other trauma, keep the injured person still. Do not move the person without a backboard or cervical collar and the help and direction of a trained paramedic or other medical professional.