Neck pain caused by fatigue, poor posture or torticollis can be alleviated with some simple measures like warm compresses, self massage and stretching exercises, which are simple techniques that can be performed at home, bringing rapid relief.
The 4 steps to relieve neck pain are:
Step 1 - Put a warm water compress on your neck
It can increase local blood circulation by relaxing the muscles of the neck.
How to do it: Wet a towel, put it inside a Zip Lock type plastic bag and take it to the microwave for about 3 minutes. Then close the plastic bag, wrap it in another dry towel and apply to your neck for 20 minutes, being careful not to burn yourself.
To further alleviate pain, you can put in the water analgesic essential oils, such as clove, lavender or peppermint oil, on the towel that is in contact with the skin.
Step 2 - Do a neck massage
After putting the warm water compress, ideally you should have a neck massage with analgesic and anti-inflammatory ointments, such as Voltaren, Calminex or Massageol, for example, as they may help to relieve inflammation and pain. These ointments are especially indicated in fighting torticollis.
How to do it: Wet your fingers with moisturizing cream or oil and press your fingertips against the painful regions, making circular motions for 2 minutes so as to help the absorption of the ointment and muscle relaxation.
Step 3 - Stretch your neck
Stretching exercises can help to decrease muscle tension in the neck.
How to do it: These exercises can be done every day to increase muscle strength and endurance, preventing pain from recurring even in the case of arthritis and herniated disc in the neck region.
Step 4 - Take a painkiller or muscle relaxant
Medications like acetaminophen or ibuprofen, for example, help decrease neck pain and inflammation. In addition, Coltrax can also be used to decrease neck pain as it is a muscle relaxant, helping to decrease tension on the neck muscles.
These medicines should only be used under the guidance of your doctor or pharmacist.
How to alleviate neck pain fast
To speed healing it is recommended you:
- Sleep with a low firm pillow;
- Avoid driving while neck pain does not go away;
- Avoid sleeping belly down as this position increases the pressure in the neck region;
- Avoid answering your cell phone between your ear and shoulder;
- Avoid sitting too long in front of the computer;
- Maintain correct posture.
These cautions can avoid muscle tension in the neck, helping to relieve pain and inflammation.
When to go to the doctor
It is important to go to the hospital or see the doctor if neck pain does not go away within 3 days, if the pain is very intense or if you have other symptoms such as fever, vomiting or dizziness because these may be symptoms of diseases such as meningitis or migraine, for example.
Learn more about neck pain.