How to relieve neck pain at home: therapy tips and exercises

How to relieve pain in your neck muscles at home

Overworked muscles are frequent causes of neck pain. If you woke up and feel pain and difficulty moving your neck, this post will be useful. We will tell you how to alleviate neck pain at home.

  • Rest

If possible, don't go to work, or at least spend a few hours lying comfortably. Rest is the best state for your first day with sharp neck pain.

  • Warmth

Put on a sweater to cover exposed skin and use an electric heating pad or warm salt. Only heat your neck, not your aural lymph nodes! Never do this with a hot cloth, just a warm one.

  • Self-massage

First: if possible, start massaging yourself carefully. To start, tilt your head to the side and pull your chin up (towards the ceiling). For about 30 seconds, lightly rub your neck from the upper edge to your collar bone. Then, slightly and slowly put your head straight and repeat this on the other side.

neck pain massage

Second: make a fist and put your knuckles to the side of your neck. Tilt your head to that side and gently rub your knuckles on your neck muscles. It might feel unpleasant. Do this for 30 seconds. Repeat it on the other side.

Self-massage for neck pain


  • Light stretching

Raise your shoulders as much as you can and hold it for 3 seconds. Then, slowly lower your shoulders. Next, try to stretch your neck up as much as you can while keeping it straight. Repeat this 5 times. Take a break for 10 seconds between each repetition.

Light stretching for neck pain


  • Medicine

If the pain doesn't let you even touch your neck, don't do the massage or stretching for as long as it hurts. Take something like acetaminophen, aspirin or ibuprofen. They will help alleviate pain. If the pain gets worse or continues for several days, go to your doctor.

Write your questions in the comments! Stay healthy! Watch our video on how to use heat for health benefits:

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