Live Well: Simple Strategies to Reduce Neck Pain

Neck pain is becoming more prevalent with the increased use of digital devices. Common causes of neck pain include poor posture, overuse of neck muscles, repetitive movements, poor sleep positioning, osteoarthritis, herniated disks, pinched nerves, and other health conditions.

Neck pain is generally classified into three categories, depending on the duration of symptoms:

• Acute: pain lasting less than 6 weeks
• Subacute: pain lasting 6 to 12 weeks
• Chronic: pain lasting more than 12 weeks

In many cases, minor neck pain can be addressed with stretching, ice or heat, massage, or over-the-counter pain medications. However, some neck pain may require medical treatment.

Here are some simple strategies to help combat minor neck pain:

• Ice it. Ice can help relieve muscle tightness. Packages of frozen vegetables rolled in a thin cloth or towel work well as an ice pack.
• Warm it. For some people, heat works better than ice. Try taking a warm shower or placing a warm towel on the sore area.
• Improve your posture. Sit and stand up straight with the crown of your head over your shoulders. Keep your chin tilted down slightly and relax your shoulders.
• Stretch. Gentle neck rotations and shoulder rolls can reduce muscle tension and pain.
• Lighten your load. Carrying heavy handbags or backpacks can strain your neck and shoulder muscles. Use a bag with wheels or reduce the weight in your bags.
• Get an ergonomic assessment. Whether you work from home or in an office setting, have a professional give your workspace a makeover.
• Consider complementary therapies. Massage, acupuncture, and chiropractic adjustments may offer relief from neck pain.
• Take micro breaks. Micro breaks can help relieve stiffness and muscle tension caused by prolonged sitting.

If neck pain persists or worsens despite your self management attempts, seek guidance from your healthcare provider. Additional testing may be needed to identify the source of your discomfort.