How To Ease And Prevent Neck Pain

Most neck pain is temporary and usually improves within a few weeks.

Causes of Neck Pain

The most common causes include:

  • Sleeping in a position that strains the neck.
  • Poor posture, particularly from sitting for long durations.
  • A pinched nerve.
  • Injuries, such as whiplash from accidents or falls.

Here are some tips to help ease the pain.

How to Relieve Neck Pain on Your Own
  • Take paracetamol or ibuprofen, or use ibuprofen gel on your neck.
  • Sleep with a low, firm pillow.
  • Apply heat or cold packs to the neck.
  • Try neck stretches and flexibility exercises.
  • Avoid using a neck collar, as keeping the neck mobile is usually better (unless your doctor advises otherwise).
  • Refrain from activities that could be unsafe if your neck movement is restricted, like driving or cycling.
How to Prevent Neck Pain
  • Ensure your head aligns with your body while sleeping.
  • Use a firm mattress.
  • Maintain good posture when sitting by rolling your shoulders back and aligning your neck.
  • Avoid holding your neck in one position for long periods, like when sitting at a desk.
  • Don’t sleep on your stomach.
  • Avoid twisting your neck while in bed.

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