How to Reduce Your Lingering Neck Pain

There’s nothing quite as annoying as nagging neck pain that just won’t go away. The good news is that you’re not stuck with neck pain for good. Here at Spine Group Beverly Hills in Beverly Hills, California, our team regularly diagnoses and treats neck pain. 

Read on as Dr. John Regan shares five at-home tips for reducing neck pain.

Stretch your neck

Stretches can help reduce muscle tension, alleviate pain, and improve mobility in your neck and shoulders. Ideally, stretching throughout the day can help prevent musculoskeletal issues. 

Researchers found that people who had neck pain found greater relief by stretching three or more days per week. If you already have neck pain, these stretches can help alleviate tension.

Flexion and extension

Gently tilt your head forward and backward and feel the stretch along the front and back of your neck. Repeat several times.

Side-to-side stretches

Slowly tilt your head from side to side, and slowly tilt your ear toward your shoulder. Hold the stretch on each side for 15-30 seconds.

Neck rotation

Turn your head to one side, hold the stretch for a moment, and then repeat on the other side. This helps improve flexibility and reduce tension. Remember to stop any stretch if it hurts.

Massage your neck

In addition to stretching your neck muscles, a gentle massage can also help alleviate pain, especially pain related to muscle strains. You can use an electric neck massager or treat yourself to a professional massage. 

If you massage your neck, focus on gentle, circular motions and avoid putting excessive pressure on any particularly sensitive areas.

Heat and cold therapy

Heat therapy can help relax tense muscles and improve blood flow. Use electric heating pads, soak in a warm bath, or use a microwavable heat pad. Use caution to avoid excessive heat. Warmth is especially comfortable for stiff necks or muscle tension.

Cold therapy can also help fight lingering neck pain. Cold therapy can help reduce inflammation, including inflammation related to osteoarthritis. Use a cold pack wrapped in a thin cloth and apply it to your neck for short periods, especially during the first 48 hours of pain.

Swap your pillow

Make sure you’re using the right pillow at bedtime. Otherwise, you might continue to wake up with a sore neck. Use a supportive pillow that maintains the natural curve of your neck. Avoid sleeping on your stomach, since that position can strain your neck. Aim for 7-9 hours of quality sleep each night.

Eat anti-inflammatory foods

If your neck pain is related to osteoarthritis, focus on anti-inflammatory foods. While it won’t eliminate arthritis, it can help your body fight inflammation. 

Seek professional care for lingering neck pain

If your neck pain persists or worsens despite self-care measures, don’t brush it off. Schedule an appointment here at Spine Group Beverly Hills. Dr. Regan can conduct a thorough evaluation, recommend imaging if necessary, diagnose the source of your neck pain, and provide targeted interventions such as physical therapy, medications, or injections. 

In severe cases, Dr. Regan may recommend minimally invasive surgery to help you finally say goodbye to lingering pain.

To get started, call us at 424-238-3281 or click here to make an appointment in our Beverly Hills, California, office.