Articles from prior issues of The Advocate

March/April 2000

What You Can Do At Home For Neck Pain

Most neck pain responds fairly well to home care and doesn’t require medical treatment. Over-the-counter nonsteroidal anti-inflammatory drugs, such as aspirin, Ibuprofen or naproxen sodium, may help reduce inflammation and relieve pain. Acetominophen (Tylenol) may relieve pain and is less irritating to the stomach.

These may also help:

Short term immobilization – A soft cervical collar that supports your neck without taxing the muscles may help, especially at night. Neck pain from disk problems may require a firmer collar. But use collars as little as possible – usually less than 10 days. Prolonged use may increase pain and decrease neck muscle strength and range of motion.

Heat and cold – Both may relieve pain. Ice packs may be particularly helpful after an acute muscle strain or injury.

Exercise – Improving overall fitness and strengthening neck and upper back muscles may help prevent recurrence of neck pain.

Here are some exercises for your neck:

Shoulder Squeeze – Squeeze your shoulder blades together and hold for about 3 seconds. Repeat as often as is comfortable. Shoulder Shrug – Gently raise your shoulder tightly to your neck, hold for 5 to 10 seconds, then very slowly relax to a normal position. Weightlifting – Grasp 1 to 2-pound weights in your hands. Bend forward at your hips (Keep your arms straight) with your arms hanging down. Gently raise and lower the weights as if you were flying. If you can’t keep your back straight, lie on your back on a table or a weight bench.