Depending on its severity, a neck injury can be debilitating and make it difficult to get through the day. Symptoms of a neck injury include general stiffness, decreased range of motion, headaches and dizziness, and numbness. If you’re dealing with a neck injury, there are a variety of ways you can help combat it on your own.
Here are some ways you can treat your neck injury at home:
Alternate Heat & Cold
Consider How You Sleep
Focus on Your Posture
Use a Neck Brace or Collar
Take Over-The-Counter Medication
Need professional help? Contact the specialists at OAT today to learn more about how we can help you with your neck pain.
Alternate Heat & Cold
Heat and ice can both be used to alleviate neck pain and reduce swelling or inflammation. If you’re using ice instead of an ice pack, you should wrap it in a thin towel or cloth to keep it from injuring your skin. It should only be applied for 15 minutes at a time and used every three to four hours. For muscle pain, heat is a great way to help relax your neck by taking a hot shower or hot compress.
Consider How You Sleep
If the way you sleep is leading to an increase in neck pain, it could be coming from poor support, stress, or poor posture. As keeping your head aligned with your body is the best way to rest without further stress on your next, you should sleep with your head on the middle of your pillow. This can be done when sleeping on your side or on your back.
To help you sleep better overall, you should consider replacing old mattresses or pillows and trying exercises that can reduce stress such as meditation or mindful breathing techniques.
Focus on Your Posture
Focusing on your posture will help reduce neck strain as you’ll be able to relieve muscles that have become tightened due to injury. Generally, if you’re having intense pain, it is typically localized in a spot such as the side of the neck or the base of the skull. Exercises you can try include:
Neck rotation: To rotate your neck properly, start by slowly looking to the right and holding that position. Then, look straight ahead and resy. Be sure to repeat this at least 10 to 15 times, then perform the same actions on the left side.
Shoulder Rolls: While standing or sitting, hold your arms at your sides with your elbows bent and try to squeeze your shoulders together. You’ll want to roll your shoulders back 10 to 15 times in a rowing motion and be sure to keep your neck aligned properly during the process.
Chest Wall Stretches: Stand in a doorway and hold your arms out to your sides with your elbows bent and palms facing out. Place your elbows slightly below shoulder level against the door gram and lean your chest forward. Hold the stretch for about 20 to 30 second and repeat those actions 10 to 15 times.
Use a Neck Brace or Collar
While they’re not recommended for long term use as they can weaken the muscles in your neck, using a neck brace or collar temporarily can help reduce neck pain by adding support. It works by supporting the weight of your head while the soft tissues in your neck are able to heal. If you’re using one, you should consider the following guidelines to help keep yourself comfortable and safe:
Check your skin for irritation anytime the brace or collar is removed.
Keep your skin clean & dry and avoid things like powders and lotions as they can damage the pads.
Clean the pads that touch your skin on a daily basis using mild soap.
Take Over-The-Counter Medication
If you’re dealing with excessive neck pain, pain relievers can help you. This includes ibuprofen like Advil or Motrin, naproxen sodium (Aleve), or acetaminophen like Tylenol. Be sure to only take the medications as directed as overuse can lead to serious side effects. If you continue to have severe pain, reach out to your health provider for prescription anti inflammatories or muscle relaxers.
Let the Experts at OAT Help You
At Otolaryngology Associates of Tennessee, Our world-class head and neck surgeons treat many types of throat and neck disorders as well as benign and malignant tumors and growths originating in the head, neck, mouth, lymph nodes, larynx, thyroid, salivary glands, and more. Whether you have a neck mass impairing your swallowing, a painful salivary stone, or a tumor, OAT stands ready to evaluate your neck symptoms, diagnose your condition, and design a treatment protocol that addresses your needs. We strive to develop the least invasive but most effective treatment possible.
Ready to get started? Contact us today to learn more about our services.
