How to Relieve Neck Pain at Home

How to Relieve Neck Pain at Home

A lot of people experience neck pain or stiffness occasionally.

In many circumstances, it’s caused by poor posture or overuse. Sometimes, neck pain due to injury from a fall, contact sports, or whiplash. Your neck is support your head and allow for motion with the cooperation of bones, ligaments, and muscles. Any abnormalities, inflammation, or injury can make neck pain or stiffness.

If you have mild neck pain or stiffness, take the following simple steps to ease it:
Add ice a few days before deterioration. Afterwards, use a heating pad/bags to apply heat, or heat through a hot shower. Aptoco physiotherapy bag is suitable for adding ice / hot water to relieve neck pain.


Take a few days off after exercise, symptomatic activities, and heavy work. After returning to normal activities, it can slowly relieve the symptoms.


Exercise your neck every day. Slowly stretch your head with left and right and up and down movements.Turning your head slowly from left to right and vice versa.Shrugging and Shoulders Rotation.Keeping your shoulders still, gently tilt your head to the left and bring your left ear closer to your left shoulder as close as you comfortably can, and hold the stretch for around 15-20 seconds.


Use good posture.Avoid hanging your phone between your neck and shoulders.Change your position often. Do not stand or sit in one position for too long.


Perform a gentle neck massage.
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Sleep using special neck pillows.


Do not use a cervical collar or collar by yourself without your doctor's approval. They can make your symptoms worse if you use them incorrectly.