Neck problems and injuries

Caring for a minor neck problem or injury

• Try using heat or ice.
  • Use a heating pad on a low or medium setting for 15 to 20 minutes every 2 to 3 hours. Try a warm shower in place of one session. You can also buy single-use heat wraps that last up to 8 hours.
  • You can also use an ice pack for 10 to 15 minutes every 2 to 3 hours.
• Do your normal daily activities.

  Keep doing your usual daily activities unless you have severe neck and back pain. Make changes to or avoid any activity that makes your pain worse.

• Rub the area.

  Gently massage or rub the area to help relieve pain and to encourage blood flow. Don't massage the affected area if it causes pain.

• Watch your posture.

  Avoid slouching or a head-forward posture.

• Use a neck pillow.

  When you sleep, place a small support pillow under your neck, not under your head.

• Do neck exercises.

  When the pain starts to get better, do exercises such as neck stretch to the side, neck stretch to the diagonal, and dorsal glide stretch. Don't do any exercises that cause pain.

• Try a massage.

  If tension is adding to your neck pain, massage may help.

• Don't smoke or use other tobacco products.

  Smoking slows healing because it decreases blood supply and delays tissue repair.