No one wants to deal with the relentless ache, limited range of motion, stabbing jolts or that deep, burning throb that makes even turning your head feel impossible. Add in numbness, tingling or pounding headaches, and suddenly checking your phone, sleeping comfortably or backing out of a parking spot becomes a real challenge. Neck pain doesn’t just hurt; it hijacks your entire day.
The good news is that no one has to live with neck pain forever. From simple at-home remedies to expert-backed medical treatments, there are plenty of ways to prevent neck pain and to get fast, effective relief.
Here’s what neck pain is, what causes it and how to get rid of it if it’s affecting you or someone you love.
How common is neck pain?
Neck pain is far from rare. “Over 30% of adults experience it each year,” explains Stephen Dering, a physical therapist and orthopedic clinical specialist at Massachusetts General Hospital.
This makes it one of the most widespread musculoskeletal complaints and the fourth leading cause of disability globally. In the U.S., neck pain is the second most common disability driver, costing healthcare systems billions annually. While most episodes of neck pain resolve within weeks, about 10% of people go on to develop chronic cases that can last a year or longer.
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What is the main cause of neck pain?
Neck pain can stem from a variety of sources. “The most common cause of neck pain is muscular strain,” says Theresa Marko, a clinical specialist in orthopedic physical therapy and a spokesperson for the American Physical Therapy Association. Everyday habits like looking up at a computer screen or down at a phone for hours, playing sports, repetitive motions, heavy lifting or sleeping in an awkward position can all lead to overuse and this type of strain.
This kind of neck pain is especially common in younger adults dealing with so-called “tech neck,” caused by leaning over screens for hours and leading to tightened muscles, strained ligaments and eventually persistent pain and stiffness.
Another common source of neck pain is whiplash or an impact injury, often resulting from car accidents or other sudden jolts to the neck, Marko notes. Pre-existing medical conditions such as herniated discs and cervical spondylosis (wear-and-tear of spinal discs) can also contribute to chronic neck pain. More serious but less common causes of chronic neck pain include vertebral fractures, infections, tumors and inflammatory diseases.
Mental and emotional stress can also be major culprits, adds Dering, as carrying too much stress can make you unconsciously tense your neck and shoulder muscles. This can lead to chronic tightness and discomfort.
Aging can play a significant role as well.
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How do you get rid of neck ache?
With a wide variety of potential causes, it’s important to pinpoint where the strain is coming from. Once identified, most people respond well to conservative, non-invasive treatments designed to relieve discomfort and restore function.
At-home remedies like applying cold packs shortly after an injury can help reduce inflammation; while heat through warm showers or heating pads can ease lingering stiffness. “And never underestimate how beneficial a short period of rest can be,” Dering says.
Making small adjustments in daily habits can also go a long way. Improving your workstation setup by adjusting your screen height, using a supportive chair or switching to a standing desk can help prevent posture-related strain. Getting high-quality sleep with a cervical-support pillow can reduce overnight tension and incorporating relaxation practices like yoga, meditation or breathwork can ease stress-related tension throughout the day.
Over-the-counter medicine can also minimize inflammation and pain. “These include non-steroidal anti-inflammatory drugs (NSAIDs), acetaminophen and topical pain medications,” says Dering.
Movement plays a critical role in healing as well, and gentle neck stretches can restore flexibility and ease muscle tightness. Physical therapy can be especially helpful and “often relieves many cases of neck pain…by looking at the alignment and mechanics of the joints and muscles,” says Marko. Physical therapists may also use hands-on techniques like massage, spinal mobilization or light manipulation to reduce pain and improve mobility. They can also guide patients through strengthening exercises to address muscle imbalances, retrain posture and prevent future issues, says Dering.
If symptoms persist or worsen, other medical interventions may be necessary. “If there are red flags like dizziness, blurry vision, deep or throbbing pain, then go to the ER immediately,” counsels Marko. Physicians can investigate more serious conditions and may prescribe muscle relaxers, stronger pain relievers or recommend short-term corticosteroids to decrease nerve-related inflammation.
Surgery is typically a last resort and is usually considered only when there are structural problems like spinal cord compression. “Common surgical procedures include cervical spine fusions for the treatment of cervical instability,” explains Dering.
Ultimately, “neck pain is best handled with a multidisciplinary approach,” he says. “The good news is that most cases of acute neck pain resolve within a few weeks and can be effectively managed with conservative treatment.”
This article originally appeared on USA TODAY: How do you get rid of neck ache? Professionals explain.
