There’s a reason the phrase “a pain in the neck” is so universal. As many as 80 percent of people will experience neck pain at some point in their lives, and it’s more common as we get older. That means most of us know just how frustrating (and sometimes even debilitating) this discomfort can be.

If you’re unfortunate enough to be familiar with neck pain, you’re probably looking for ways to ease the ache — fast. Keep reading for everything you need to know about neck pain relief.

What is neck pain?

Neck pain is, as the name implies, any pain or discomfort that affects your neck. Your neck is technically part of your spine, which is made up of 24 stacked bones, called vertebrae. The seven vertebrae between the base of your skull and your shoulders make up your neck, or your cervical spine. Issues with these bones or the connective tissue between them can lead to neck pain.

You also have muscles, nerves, and ligaments in your neck that can be the source of pain there.

Common causes of neck pain

There are a number of different reasons for neck pain, and pain relief for your neck often varies depending on the cause of your discomfort.

Sometimes it’s hard to determine exactly why your neck hurts because a number of different factors may contribute to the root problem. This is especially common if the pain has been going on for a long time.

• Poor posture: Your neck can hurt for seemingly small reasons like you slept in a funny position or you spent longer than usual hunched over your laptop or looking up on a recent birdwatching outing. Your posture can lead to pain that usually resolves on its own relatively quickly.
• Repetitive overuse: Similarly, if you repeatedly turn your head or crane your neck repeatedly over time, you might experience neck pain from repetitive movements or overuse.
• Injuries: If you over-stretch or otherwise injure the ligaments or the muscles in your neck, you’re said to have a sprain or a strain, respectively. These injuries can happen after car crashes or after bending or twisting your neck abnormally and quickly during activity. More severe injuries, such as fractures, can lead to neck pain.
• Osteoarthritis of the spine: In between each of the small bones that make up your spine, including your neck, are small cushions of tissue. These disks can wear away and shrink over time as you get older, causing the bones to rub against each other. The resulting pain and stiffness are called osteoarthritis of the spine or cervical spondylosis. “In older adults, almost everyone has spinal degeneration, but most have no pain,” says Bold trainer and physical therapist Dylan Peterson. “What separates those who hurt from those who don't is rarely what's on a scan. It's usually everyday habits that matter more: staying active, sleeping well, and maintaining muscle mass."
• Herniated disk: One of those disks in your neck might also bulge outward, causing back pain or putting pressure on nerves that can cause pain in your neck, back, or legs. This is also sometimes called a slipped disk, and it’s more common after heavy lifting and in people who sit a lot, are older than 40, or have vibrational stress at work (such as truck or bus drivers or construction workers).
• “Pinched” nerve: In your neck, this means a nerve is squeezed or otherwise irritated (it doesn’t have to be literally compressed) where it departs from the spinal cord, causing pain in your neck and sometimes in your shoulder or arm. This is called cervical radiculopathy, and is often caused by osteoarthritis or other tissue degeneration in your neck or a herniated disk. 
• Defensive muscle guarding: You may not be aware of it, but “pain naturally makes you want to move less and guard your neck,” Peterson says. “But staying in that protective mode too long can make neck pain worse and recovery harder.”
• Other health conditions: In rare cases, neck pain might also be a sign of an underlying health condition, including rheumatoid arthritis, meningitis, or even cancer, if a tumor is growing in a place where it puts pressure on a nerve in your neck. Non-cancerous masses like cysts or bone spurs can also cause neck pain.

To determine the cause of your neck pain, a healthcare provider will ask you about your symptoms, when they started, and any habits and behaviors that may contribute to the pain. They’ll also examine your head and neck. If needed, they may recommend imaging tests such as X-rays or MRIs to look at your vertebrae, spinal cord, or nerves.

Symptoms of neck pain

The sensation of neck pain can feel different for everyone. Some people describe it like:

• Stabbing, shooting, or sharp pain
• Burning or tingling
• Stiffness
• Tenderness
• Spasms

The pain might travel into your shoulders or arms or make your arms feel numb or tingly. Neck pain can also feel like stiffness that extends to your back or makes it hard to turn your head. 

Neck pain and headaches

Some people also have a headache along with neck pain. "Pain from the upper neck can refer up into the head, and muscle tension in the neck and shoulders is one of the most common contributors to headache," Peterson says. It’s worth talking to a healthcare provider if you have neck pain and headaches.

When to seek medical attention

Most neck pain isn’t serious or dangerous and gets better on its own, Peterson says. That said, see a provider if your neck pain:

• Followed a significant injury like a car crash or fall
• Spreads into your arms or legs, or comes with numbness, tingling, or weakness
• Is accompanied by fever, chills, or unexplained weight loss
• Comes with dizziness, nausea, or severe headache
• Involves loss of bladder or bowel control
• Is severe, or getting progressively worse
• Doesn't improve over time

Neck exercises for pain relief

“For most people, moving more is one of the best remedies for neck pain,” Peterson says.

It’s always a good idea to check in with a healthcare provider first and make sure moving on your own is safe for you. Once you’re cleared to exercise independently, these neck pain relief exercises may help.

Start by spending a few minutes warming up your neck by nodding your head, turning your head to each side, and rolling your shoulders forward and back.

Strength exercises for neck muscles

The following movements help build strength in the muscles of your neck. “By building strength in the neck muscles and postural muscles, you better support the neck by reducing stress on the joints and restoring muscle balance, which, over time, helps with neck function,” says Bold head trainer Alicia Estrada.

Isometric forward head nod

• Sit up straight on a sturdy chair.
• Place one hand on your forehead.
• Slowly press your forehead into your hand, just enough to feel your neck muscles wake up.
• Hold that tension for about 5 seconds without letting your head move.
• Slowly relax.
• Repeat for several repetitions.

Isometric backward head nod

• Sit up straight on a sturdy chair.
• Place one hand on the back of your head.
• Slowly press the back of your head into your hand, just enough to feel your neck muscles wake up.
• Hold that tension for about 5 seconds without letting your head move.
• Slowly relax.
• Repeat for several repetitions.

Isometric head tilt

• Sit up straight on a sturdy chair.
• Place one hand on the side of your head.
• Slowly press the side of your head into your hand as if you’re tilting your head to the side.
• Hold that tension for about 5 seconds without letting your head move.
• Slowly relax.
• Repeat for several repetitions, then complete the same number of repetitions on the other side.

Isometric head turn 

• Sit up straight on a sturdy chair.
• Place one hand on the side of your jaw or temple.
• Slowly press the side of your head into your hand as if you’re trying to look over your shoulder.
• Hold that tension for about 5 seconds without letting your head move.
• Slowly relax.
• Repeat for several repetitions, then complete the same number of repetitions on the other side.

Chin tucks

• Sit up straight on a sturdy chair looking straight ahead.
• Gently slide your chin straight back and hold briefly.
• Relax. 
• Repeat for several repetitions.

Stretches for neck relief

These neck stretches may help improve symptoms, function, or both. “Neck muscles, like any other muscle, can become tight or stiff,” Estrada says. “By stretching them, you provide better blood flow as well as more flexibility, and that helps ease stiffness and improve mobility.”

Head nods

• Sit comfortably facing forward.
• Slowly bring your chin toward your chest. Pause briefly.
• Slowly raise your chin to look up. Pause briefly.
• Repeat for several rounds.

Head tilts

• Sit comfortably facing forward.
• Slowly bring one ear toward the same side’s shoulder. Pause briefly.
• Return to center, then slowly bring the other ear toward the other shoulder. Pause briefly.
• Repeat for several rounds.

Head turns

• Sit comfortably facing forward.
• Slowly turn your head to one side until you feel a stretch. Pause briefly.
• Return to center, turn your head to the other side. Pause briefly.
• Repeat for several rounds.

Cat cow stretch

• Start on your hands and knees, knees under your hips, palms under your shoulders.
• On an exhale, push your spine up toward the ceiling and allow your head to fall toward your chest, rounding your back into cat pose. Pause briefly.
• Slowly relax and let your stomach fall toward the floor, arching your back as you tilt your chin up into cow pose. Pause briefly.
• Continue alternating for 30 to 60 seconds. 

You can also do a seated cat cow if that’s more comfortable for you.

Upper trap stretch

• Sit comfortably facing forward.
• Slowly bring one ear toward the same side’s shoulder. Reach your opposite hand gently down toward the floor.
• Hold for 30 seconds.
• Return to center and relax, then repeat on the other side.

If you have back pain that travels to your leg, you might also benefit from trying some sciatica stretches.

Other treatments for neck pain

If you’re not finding relief from the exercises above, it may be time to check in with a healthcare provider. They might recommend prescription medications, injections, or, rarely, surgery for neck pain relief.

There are also some complementary in-person techniques and home remedies you can try with a healthcare provider’s approval.

In-person treatment options

In addition to seeing a medical doctor, you might consider other in-person techniques for relief for your stiff neck.  

• Physical therapy: Physical therapists help create a personalized treatment plan for neck pain relief that might include:
• • Manual therapy
  • Specific exercises and stretches
  • Tweaking common movement patterns
  • Transcutaneous electrical nerve stimulation (TENS), which uses tiny electrical impulses to lessen some types of pain
• Massage therapy: Massage therapists press and knead your neck and shoulder muscles to relieve tension there, which may help lessen pain.
• Chiropractic care and acupuncture: Many people turn to alternative forms of care like chiropractic and acupuncture for neck pain relief, but evidence to support these practices is limited. Talk to a healthcare provider about these manual manipulations or needling sessions if you’re interested in trying them. 

Home remedies for neck pain relief

There are also some strategies for neck pain relief at home that are generally safe to try on your own.

• Heat and cold therapy: Generally, in the two days or so after neck pain begins, you can try placing ice on the painful spot for 15 to 20 minutes at a time several times a day. After that, heat might help relax sore muscles. Try a heating pad, a warm compress, or standing under the shower. But ultimately, you can use whatever works for you, no matter the timeline, Peterson says.
• Over-the-counter pain relief: You might get some neck muscle pain relief from over-the-counter medications like ibuprofen, naproxen, or acetaminophen. Make sure you use these pain relievers as directed because taking too much may cause side effects. You can always talk to a healthcare provider about the safest over-the-counter options for you.
• Posture modifications: Check in with your posture regularly. Make adjustments as needed to sit or stand up straighter and avoid slouching your shoulders or hunching your neck. If you’re using a smartphone or tablet, consider placing it on an elevated stand instead of looking down at it in your hands. And make sure the pillow you sleep on isn’t putting strain on your neck. You should also avoid any movements or postures that make your neck pain feel worse.

You don’t have to navigate these treatment options alone. Speak with a Bold Care provider about your neck pain. They can help you identify the exercises and home remedies to bring you relief.