There are many simple changes you can make to relieve neck pain.

Neck Pain Relief: Tried and Tested Home Remedies

Dealing with persistent neck pain? You're not alone. Neck discomfort can be a real nuisance, affecting everything from work to daily activities. The good news is that relief might be closer than you think. In this guide, we'll explore some tried and tested home remedies that can help alleviate neck pain and restore comfort to your daily life.

Adjust It

Whatever your working environment, and wherever you spend significant amounts of time, check the ergonomics of your environment. Is your desk and chair the right height for you? Is your monitor at eye level? Is your car seat in a comfortable position?
Simple adjustments here can go a long way to relieving tension along your spine. But an even better way to get relief from prolonged time in any posture is...

Move It

Incorporate some gentle back and neck movements throughout the day to relieve tension. Where possible, take small 'movement snacks' throughout the day. It shouldn't be an extra thing to add to your to-do list, but just a natural part of adding movement to your daily activities where you can.

Warm It

Your best guide in knowing whether to use a warm compress or an ice pack for your neck and back pain, is your comfort. For some, an ice pack feels like it brings the most relief, where for others, heat helps relieve their back and neck tension the most. A warm shower or hot pack can be very soothing for aching muscles! Just keep in mind, this only brings temporary relief and isn't a long term solution.

Ice It

Some find that for acute pain and inflammation, ice seems to give the most short term relief. Apply an ice pack wrapped in a thin cloth to the affected area of your back or neck for 15-20 minutes and see how that feels.

Whichever you choose, getting either burns or frostbite is not going to help, so make sure to take the necessary precautions when using heat and cold to relieve back and neck pain!

Check It

This may not count as a home remedy, because you only need yourself to do it, and you can do it anywhere. A powerful way to find what may be contributing to your back and neck discomfort is to do a mini body-scan meditation. Take a few seconds to focus on your whole body, checking in with each part momentarily, and where you feel discomfort or pressure, make the adjustments necessary to increase comfort and decrease discomfort. That may involve shifting position, moving a little, having a glass of water or changing something in your environment.

Massage It

Massage is another great home remedy for short term relief muscle tension. Ask a friend or partner to help, or do some self-massage with a ball or massage device. Massage can be effective in alleviating muscle tension and promoting relaxation of the back and neck.

Sleep On It

Did you know that the quality of your sleep has a significant impact on your pain experience? Lack of sleep increases the sensitivity of our nervous system as well as any protective mechanisms in the body. Getting 7-9 hours of quality sleep is a magic pill for managing pain better. Yet many of us struggle to get that quality or amount of sleep. One tip for improving sleep is setting a regular bedtime and developing a relaxing routine before you go to bed. This is just one of many recommendations to develop good sleep hygiene for better sleep.

Breathe It Out

Mindfulness meditation including deep breathing exercises can help you manage your stress. Reducing stress is directly linked to reducing the experience of pain in your back and neck and contributing to overall well being.

And Then?

As you can see, there really is a lot you can do to help relieve neck and back pain at home, but if it is not improving, or it's affecting your quality of life, then it's time to consult with a healthcare professional to get the help you need.

Alleviating neck discomfort involves a multifaceted approach, and even if you are getting help, a personalized pain management plan can significantly improve your wellbeing. By incorporating these strategies into your routine and addressing the root causes of the discomfort, you can find relief and enhance your overall quality of life. Remember, consistency is key, and pain coaching is an invaluable resource to find the strategy required to reach your pain management goals, and help you stick to it.

One-on-one coaching can be prohibitively expensive, so here at Resilient Health Coach, we have developed a 6 week online group pain coaching course called the Thrive Beyond Pain Journey where you get the benefit of a medically trained coach, accredited resources along with a community of people walking a similar journey. The program helps you implement some of the above strategies and many more as you develop a personalised plan for better pain management and improved quality of life.


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