Last Updated on Tuesday, 21 December 2010 14:37

In most instances neck pain is simply caused by sitting in an uncomfortable position for too long, sleeping in an un akwatd position or as an indirect result of stress and msucle tension. In instances where the pain is not severe, or only short term, the following remedies can provide relief.

Apply heat

Heat helps to relieve pain, relax the muscles, reduce joint stiffness and speed up healing by increasing circulation and blood flow to the affected area. You can use a heating pad set on low, a hot water bottle, an infra-red lamp or a heat pack.

Moist heat eases a stiff sore neck caused by muscular tension. Make a neck compress by soaking a towel in hot water. Fold the towel and ring it out. Unfold the towel and place it on the neck and shoulders. Cover the wet towel with a dry one and leave it in place for around 10 minutes.

Applying Pressure

For immediate relief apply pressure to the painful spot using your thumb and fingers. Hold for about three minutes, this should reduce pain significantly.

A gentle massage can work wonders on neck pain. Place the fingers of your left hand onto the right hand side of your neck, just below the ear, and stroke the muscles in a downward movement towards your collar bone. Do this three to five times and then repeat on the other side. Using a massage oil with a drop of lavender or geranium oil will enhance the soothing effects.

Rub on a liniment

Apply a cream know as a counter irritant. These products irritate the nerve endings, diverting the brain’s attention away from the pain. Over the counter brands include Tiger Balm, Fiery Jack and Algipan and Ralgex.

Preventing Neck Pain

• If you sleep on your front try change your sleeping posture. Sleep on your side or on your back.  You can also try using a special neck supporting pillow, available at most department stores, some pharmacies and online retailers. You should also consider a new mattress if it’s old or sagging.

• Make sure you sit in chairs that give you good back and head support (buy a lumbar roller or use a rolled up towel or small pillow behind your lower back), and be sure not to hunch forward.

• Whether you are standing or sitting, keep your ear shoulder and hips in a straight line.

• If you wedge your phone in the crook of your neck, try holding the handset. If you are on the phone allot have a look at whether a speakerphone or headset is a feasible option.

• If you are a woman with larger breasts, wearing a sports bra can help to relieve shoulder and neck pain. The bra offers more support and because it has wider straps than a normal bra it will spread the weight more evenly across your shoulders.

• Don’t overload your shoulder bag. The bag not only pits weight into your neck but also throws your back and neck out of alignment.  A good alternative is to use a rucksack, but ensure that you use both shoulder straps.

• If you sit at a computer at work, ensure that the screen is angled and raised so that you don’t have to bend your neck or tilt your head to see it.

• Avoid wearing high heeled shoes. They can contribute indirectly to neck pain by tilting your spine out of alignment and indirectly making your neck and head jut forwards.

• Wear a scarf whenever the weather is cold and damp. Wintry conditions can aggravate neck stiffness and consequent pain.

• Don’t sit or sleep in a draft. Try wearing a scarf to bed if you are sleeping in a cold room.

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