7 Quick Ways to Get Rid of Neck Pain

In most cases, neck pain comes from tension in your muscles. This tension might be caused by poor posture, driving for a long time, or sleeping in a bad position — and it usually goes away after some time. 5-Minute Crafts wants to show you several ways to ease pain in your neck, fast.

This article is for informative purposes only. Consult your doctor before trying any of the techniques mentioned below. If you start experiencing pain while performing them, stop immediately.

1. Stretch your neck.

Forward and backward tilt:

• Start with your back and head straight.
• Lower your chin toward your chest and hold it for 15-30 seconds. Then lift your head back up.
• Without arching your back, slowly move your head backward so that you’re looking upward. Hold it here for 10 seconds, then return to the starting position.
• Repeat the stretch several times.

Side tilt:

• Start with your back and head straight.
• Gently tilt your head toward your right shoulder, as if you’re trying to touch it with your ear until you feel a stretch in the left side of your neck. Don’t raise your shoulders.
• Hold the stretch for 5-10 seconds, then return to the initial position.
• Tilt your head to the left and hold it for 5-10 seconds again. Then return to the starting position.
• Repeat 10 times on each side.

Side rotation:

• Start with your back and head straight.
• Slowly turn your head to the right until you feel a stretch in the left side of your neck.
• Hold the stretch for 15-30 seconds, then return to the initial position.
• Repeat on your left side.
• Perform the stretch 10 times on each side.

Chin tucks:

• Start with your back and head straight.
• Place 2 fingers on your chin.
• Keeping your fingers on the chin, slowly tuck your chin in and draw your head backward.
• Hold the position for 3-5 seconds, then release.
• Repeat at least 10 times.

2. Release the tension in your shoulders.

Shoulder roll:

• Stand up and make sure that your back and head are straight.
• Raise your shoulders and start moving them in a circle going forward. Do it 6 times.
• Return to the starting position and make another 6 circles, but this time, going backward.

Shoulder squeezing:

• Stand up and make sure that your back and head are straight.
• Slowly move your shoulders back, squeezing the shoulder blades together as close as you can.
• Hold it for a moment, then release.
• Repeat the exercise 10 times.

3. Apply an ice pack.

A cold compress can help you relieve neck inflammation by reducing lactic acid buildup. It also can numb the pain.

• Take a plastic bag, fill it with ice or frozen peas, and wrap it in a towel.
• Apply the ice compress to the tender area and keep it there for 20 minutes.

4. Soak yourself in warm water.

A bath with warm water will help you to relax, soothe tightened muscles in your neck, and improve blood circulation in the area.

• Soak in warm water or under a hot shower for about 20 minutes.
• You can also use a heating pad, hot water bottle, or hot towel.

5. Use a tennis ball.

A tennis ball will help you to massage the tightened muscles of your neck and release them.

• Lie down on the floor, bend your knees, and place a tennis ball under the back of your head at the occipital region, which is located at the base of the skull.
• Keeping this position, take a deep breath, and relax for a few seconds.

• Move the tennis ball down a bit along the spine. Again, take a deep breath and relax for a few seconds.
• Gradually move the tennis ball in the same way along your spine, holding each new position for a few seconds and relaxing in it.
• When the ball has reached the point at the base of your neck, return it to the occipital region and relax for a couple of seconds.
• Then, keeping your head on the ball, slowly turn it to the right until your ear starts facing the floor.
• Hold it for a few seconds, then turn your head back and repeat this move on the other side.

6. Apply essential oils.

Take 15 drops of an essential oil and mix it with at least 6 teaspoons of a carrier oil, like coconut oil or olive oil, in a bottle or a bowl. Then gently massage your neck with the mixture.

The best essential oils for relieving pain, swelling, and tension are the following:

• Peppermint oil contains menthol that has a cooling effect on sore muscles. It also has anti-inflammatory properties.
• Rosemary oil can also ease pain and inflammation.
• Sandalwood oil helps to release muscle spasms and tension.
• Ginger oil has a warming effect on your sore muscles.
• Arnica oil relieves inflammation and swelling by soothing your skin.

7. Try acupressure.

To get rid of stiffness or spasms in your neck muscles, apply firm, deep pressure to the pressure points for 3-4 minutes. You can also massage them with your fingers in a circular motion.

• Jian Jing (GB21) is located about halfway between your neck and where your arm begins.
• Feng Chi (GB20) is located behind your earlobe where your neck muscles are attached to the skull.

• Heaven’s pillar is located at the base of your skull, about 2 inches away from the top of where your backbone begins, right above your shoulders.