Home remedies for neck pain

Most neck pain improves with simple home care. Keep moving gently and avoid long rest.

First days

• Heat or cold: cold packs in the first 24 to 48 hours for a fresh injury, then warm packs or a warm shower to relax muscles. Wrap packs in cloth and use for 15 to 20 minutes.
• Stay active: keep doing light daily tasks. Avoid prolonged bed rest and collars unless a doctor advises.
• Gentle movement: slow turning and tilting of the head within comfort, a few times a day
• Pain relief: paracetamol or an anti-inflammatory such as ibuprofen if suitable for you, as the label says

Posture and workspace

• Keep the screen at eye level and the elbows at 90 degrees
• Take a break every 30 minutes to stand and stretch
• Hold the phone up instead of looking down
• Do not cradle the phone between ear and shoulder
• Use a chair with back support

Sleep

• Use one medium-height pillow that keeps the neck in line with the spine
• Sleep on your back or side, avoid sleeping on the stomach
• Replace an old, flat pillow

Carrying

Use a backpack on both shoulders, and avoid heavy loads on one side.

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