Do you suffer from neck soreness?  If so, you’re not alone! In fact, throughout the course of a lifetime about half of all people will experience neck pain needing treatment (Cohen, 2015). The severity of these symptoms can range from a minor annoyance to debilitating pain. A recent study found that neck pain was ranked the 4th highest cause of short and long term disability throughout the world (Cohen, 2015). Although neck pain can come from specific events like motor vehicle accidents or sport-related injuries, the most common causes are related to activities of normal daily life. Stress, poor posture, a sedentary lifestyle, previous history of neck pain, and a job that requires frequent sitting all lead to a greater likelihood of experiencing neck pain.

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What can you do at home?

• Use ice if the pain is related to a recent injury. Apply an ice pack for 15 minutes,

2-3 times per day

• Use heat if the pain persists for more than one week. Apply a heating pad or warm shower for 15 minutes, 2-3 times per day

• Try over-the-counter pain relievers

• Keep your neck and shoulders moving!

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• Shoulder rolls- move your shoulders backward and downward 10 times

• Shoulder blade squeezes- squeeze your shoulder blades together 10 times

• Neck side bend- tilt your ear towards your shoulder 10 times each side

• Head nodding- slowly move your head to look downward, then upward through a pain-free range

• Chin tucks- gently tuck your chin (give yourself a double chin) while moving your head backward. Hold that position for 5 seconds, and then relax. Repeat 10 times

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