Chronic Neck Pain Relief: 10 Things That Actually Work

• Neck pain is a common symptom that can stem from a range of health conditions and habits. It could be caused by a jerky movement, sleeping funny, or by something more severe, such as arthritis or spinal degeneration. 
• Most people will experience neck pain at one point or another. When the pain is acute and doesn’t interfere with day-to-day life, at-home remedies may help.
• If neck pain doesn’t go away within three months or is so severe that it interferes with everyday life, seek medical attention. A healthcare provider can determine what’s causing the pain and recommend an appropriate treatment. 

Neck pain is a common symptom with many possible causes, such as sleeping in an uncomfortable hotel bed when traveling or chronic stress that causes tension in the neck and shoulders. In some cases, chronic pain in the neck can be a symptom of an underlying medical condition and may significantly interfere with daily life.

Ahead, we’ll dive into how to determine why your neck hurts, when to see a healthcare provider about neck pain, and treatments that may help relieve it.

If you’ve ever felt tightened muscles, radiating pain, or a pinched sensation in the neck, you’re not alone. Some research estimates 60–80% of people will experience neck pain at least once during their lifetime. 

For some, this pain may go away within two weeks, even if they don’t try any at-home relief techniques or visit a healthcare provider. Others may experience ongoing pain that requires medical intervention.

Neck pain is often categorized as acute (short-term) or chronic (long-term) neck pain, but may also be described by the parts of the neck that are affected:

• Axial neck pain: Symptoms are mostly in the cervical spine, the part of the spinal cord that’s in the neck. Typically, neck muscle pain is also categorized as axial. This pain type can sometimes spread to the shoulders and upper back.
• Radicular pain: When pain shoots along nerves in the neck. This nerve pain often starts at the point where the head and neck meet and can spread into one of the arms. This pain usually feels like a tingling or ​“pins and needles” sensation. Pain on one side of the body is sometimes called ​“referred pain.”

If neck pain is acute, a mild physical strain or a change in lifestyle habits may be the cause. Common reasons for acute pain include:

• Poor posture for prolonged periods, such as bending over a desk while working or slumping when watching TV
• Looking at a screen that’s too high or too low for long periods
• Sleeping in an uncomfortable position or on a low-quality mattress
• Moving your neck in an odd way during a workout, such as a strength training session or aerobic exercise class
• Lifting things that are too heavy or lifting with poor posture

Chronic or severe pain is often caused by an accident or underlying condition, such as:

• Whiplash: A jerky movement where the head rapidly jerks forward, then back. You often hear about this happening with car accidents and it can cause damage to the muscles, soft tissues, or nerve roots in the neck.
• Weak or overused muscles: Sometimes, chronic musculoskeletal pain in the neck is due to weak back, shoulder, and neck muscles or overuse, such as lifting heavy objects too often.
• Spinal wear and tear: Over time, the spinal cord undergoes age-related wear and tear. This could eventually lead to degenerative conditions that make it harder to achieve full range of motion in the neck (such as moving the neck all the way to the right and then left).
• Inflammatory conditions: Conditions like Rheumatoid arthritis may increase inflammation in the neck and nearby areas, causing pain.
• Growths: Tumors, cysts, and bone spurs in or around the neck can all put undue pressure on the nerves, resulting in pain. 

Neck Pain Risk Factors

A 2022 review of studies on neck pain found two types of risk factors, psychological and physical. Psychological factors include:

• Stress
• Lack of social support
• Depression
• Anxiety

This batch of risk factors may not seem related to physical pain at first glance. However, think about a time when you were nervous, and it manifested as muscle tension or butterflies in the stomach. That’s because how we feel mentally can manifest as physical symptoms, including neck pain.

Still, there are seemingly unrelated risk factors that either predispose someone to conditions that cause neck pain or may increase the risk of neck pain that occurs on its own, such as:

• Higher body mass index (BMI), which can increase pressure on nerves
• Sedentary lifestyle
• Poor screen posture, such as chronic forward-head tilt during extended device use.
• Genetic predisposition, that is having certain genetic factors that increase one’s risk of developing a neuromusculoskeletal or autoimmune condition
• Inadequate cervical condition, or weak neck muscles due to a lack of muscle strengthening
• Wearing high heels
• Improper lifting technique, especially using poor form during weight training or moving heavy objects in everyday life
• Driving for long periods of time without breaks
• Poor sleeping position or sleeping on an uncomfortable surface, such as a couch or a lumpy mattress 

The treatment plan for your neck pain will be developed based on the underlying cause of your pain. In many cases, conservative treatments like physical therapy or over-the-counter (OTC) pain medications are effective. Other scenarios require surgery or prescription pain relievers. The six treatment options below demonstrate the wide array of ways to treat pain in the neck.

While these six treatments can all be effective, a healthcare provider may use one or a combination of these treatments to develop the appropriate plan for you on a case-by-case basis. To diagnose neck pain, they may conduct a physical exam, look at a patient’s medical history, and order any necessary tests, such as an X‑ray, CT scan, or MRI of the neck. 

1 | Physical Therapy

Physical therapy is a rehabilitative treatment type where a physical therapist works with someone to restore mobility, relieve pain, and reduce or prevent other physical symptoms. 

For many types of chronic neck pain, a physical therapist will perform manual therapy, a massage-like technique that uses controlled pressure to manipulate and mobilize specific body parts. They may also recommend stretches and strength training moves to restore function and reduce pain.

2 | Pain Medications

Depending on the pain severity, over-the-counter (OTC) or prescription drugs may help. Typically, OTC medications for neck pain include nonsteroidal anti-inflammatory medications, such as ibuprofen or aspirin.

When prescription medications are required, a healthcare provider will write a prescription for the medication that would be more beneficial in an individual case. This might include:

• Muscle relaxants or relaxers
• Oral steroids
• Stronger nonsteroidal anti-inflammatory drugs (NSAIDs) that require a prescription, such as oxaprozin or diflunisal

3 | Transcutaneous Electrical Nerve Stimulation (TENS) Unit

Transcutaneous electrical nerve stimulation (TENS) is a popular treatment option for chronic neck pain. A TENS unit delivers electrical stimulation to targeted nerves in or around the neck to help relieve radicular pain. It’s noninvasive, meaning it doesn’t require surgery or inserting anything into the body. This treatment is often performed at physical therapy appointments. 

4 | Steroid Injections

If you are experiencing severe or sharp pain, a healthcare provider may administer a steroid injection. Like oral steroids, these injections are designed to reduce inflammation, which may ease some of the pain.

5 | Surgery

When pain isn’t responding to other treatments, surgery may be required and the recommended surgery depends on the underlying cause. Neurological surgeons or orthopedic surgeons typically perform these, and they often require a local anesthetic during the procedure. 

6 | Other Treatments

Depending on the cause, other treatments may include:

• Acupuncture: This traditional Chinese medicine practice involves the insertion of fine needles into specific parts of the body to relieve tension. There is limited research on acupuncture for the neck, though the few studies out there suggest acupuncture might be safe and effective.
• Platelet-rich plasma (PRP) injections: When a wound or joint injury is to blame, a healthcare provider may recommend PRP injections. These are a type of regenerative medicine to reduce inflammation and pain.
• Visiting a chiropractor: A chiropractor is a medical professional who uses manual methods, such as spinal manipulation, to correct issues in the spine, joints, and muscles. 

When neck pain is mild or acute, you may be able to treat it at home. For more severe pain, double-check with a healthcare provider before trying any of these four home remedies. 

1 | Massage Neck Muscles

If neck pain is due to tension or stress, a self-massage may help. To do a self-massage, gently press down and rub the muscles in the shoulder blades, upper back, neck, and around the ears. In one meta-analysis, a daily self-massage for eight to twelve weeks helped participants relieve neck pain caused by stress, fatigue, or anxiety. 

2 | Cold Therapy and Hot Therapy

Cold therapy may reduce inflammation in short spurts (10–20 minutes) during the first 48 to 72 hours after pain starts. After the 72-hour mark, heat in short spurts to the neck and surrounding areas may help promote blood flow.

Cold therapy can be as simple as applying an ice pack to the neck, while hot therapy can take the form of a warm shower, heating pad, or hot compress. The goal is to safely administer targeted hot or cold therapy to the neck to alleviate discomfort.

3 | Neck Pain Exercises

Gentle stretches can help relieve neck pain, such as:

• Shoulder rolls: Sit or stand straight. Gently roll your shoulders forward for ten circles, then pause and roll them back.
• Neck tilts: Start in an upright sitting or standing position. Slowly tilt the neck to the left, moving your ear toward your shoulder. Once in a position that stretches but doesn’t hurt the right side of your neck, hold for ten seconds, then slowly do the same on the other side.
• Chin tucks: Slowly move your chin toward your chest, hold for ten to 15 seconds, then move your head back to a forward-facing position.

If you feel any pain when doing these exercises, stop. Continuing a stretch when pain is present may cause more harm than good. 

4 | Stress Relief

There are many ways to manage stress for free or at a low-cost. These include:

• Mindfulness practices: A short mindfulness practice, like doing a breathing exercise or a ten-minute meditation, can reduce stress levels.
• Gentle movement: Light physical exercise like yoga or going for a walk may help reduce stress.
• Listening to music at certain frequencies: High-frequency sound waves may reduce stress. One study found music at a 432 Hz frequency relieved stress for healthcare workers. Here’s an example of a sound at that frequency.
• Making time for a relaxing hobby: Hobbies like reading or gardening have been shown to reduce stress.

If the stress is too difficult to manage on your own, consider seeing a therapist. There are also free online resources that can provide mental health support, such as:

• National Alliance on Mental Health (NAMI)
• Substance Abuse and Mental Health Services Administration (SAMHSA)
• 988 Lifeline
• National Center for PTSD
• National Institute of Mental Health
• Postpartum Support International
• SAMHSA Support Groups
• National Domestic Abuse Hotline
• The CDC’s Mental Health Resources

If neck pain lasts longer than three months, make an appointment with a healthcare provider. Usually, a primary care provider is the best doctor to visit first since they can assess symptoms and refer to any specialists, such as a physical therapist or orthopedic surgeon.

While most neck pain can be addressed in a regular appointment or annual physical, seek immediate medical attention if:

• Neck pain occurs after an accident, such as a car crash or skiing injury
• You have a stiff neck, which is when your chin can no longer touch your chest
• Pain is accompanied by a loss of bladder or bowel control
• Pain is accompanied by headache, nausea, or dizziness
• You experience fever, unexplained weight loss, or chills
• It’s difficult to move other parts of your body, which may suggest paralysis
• Standing up or walking around is becoming more difficult

To prevent chronic neck pain, consider: 

• Maintaining a healthy weight: Eating a healthy diet and moving your body regularly may reduce the risk of musculoskeletal pain in the neck. 
• Practicing safe lifting: Learn to lift heavy weights properly, whether that looks like working with a personal trainer on a safe strength training routine or keeping heavy objects close to the body when moving them in everyday scenarios.
• Setting up an ergonomic workstation: If working for long hours at a desk or standing, take steps to prevent neck or back pain. This includes keeping a monitor or computer at eye level, investing in a comfortable chair, and sitting straight with feet flat on the floor. If you have to stand for long periods of time, wear comfortable shoes and place a stool by your feet so you can give each leg a break on the stool every once in a while.
• Taking breaks when driving or sitting: If driving or sitting for a long period, take walking or stretching breaks about every hour.
• Sleeping on your back or side: Aim to sleep on your back or side instead of face down. If sleeping on your side, place a pillow between your bent knees to align your spine.
• Managing stress: While you can’t always control how many stressful situations are in your life, you can develop routines to help manage stress, such as a weekly yoga practice or doing calming breathing exercises each morning.