If your pain worsens, lie down and rest. Lie on your back with a thin pillow under your head, or support your neck with a thicker pillow if you rest on your side.
Hold ice or an ice pack wrapped in a towel to your neck every 3 to 4 hours. Apply ice for the first 3 days, then switch to heat. During the first 2 to 3 days, applying ice can help relieve muscle pain and inflammation.
Massage your neck while lying down so your neck muscles are at rest. Try performing self-massage after applying heat at least 2 to 3 times per day.
Capsaicin cream can cause burning and irritation when you first apply it. For most people, this sensation goes away. If you find the cream uncomfortable, try another natural muscle relaxer. Talk to your doctor before using any supplements, herbs, or creams.
You can visualize the sun or a heat source warming the muscles to enhance the effect. [8] X Research source
For instance, a neck collar might be helpful if you have to make a long drive, if you get sore while you’re work, or if you can’t put off doing household chores. Wearing a collar now and then while you’re in pain can help take stress off of your SCM. However, long-term use can weaken the neck muscles and isn’t recommended. Make sure you take off your collar for long periods of time every day. Do range-of-motion exercises several times a day to help supplement your neck collar. For example, do a slow rotation clockwise and then counter-clockwise.
Keep your head level as you move it backward; don’t bend or tip it. The motion is just a subtle retraction. Hold the stretch for 5 seconds, then repeat the steps to complete 5 reps.
Hold your left ear over your shoulder for 5 seconds, then roll your head up and around to make a clockwise circle. Roll your head in 3 slow clockwise circles, then do 3 slow counterclockwise circles. Keep your shoulders neutral instead of shrugging them while you perform head rolls. Repeat the steps to complete 3 sets. A single set is comprised of: holding your right ear over your right shoulder for 5 seconds, holding your left ear over your left shoulder for 5 seconds, 3 slow clockwise circles, and 3 slow counterclockwise circles.
Tilt your head to the right as far as you comfortably can. You should feel a stretch on the left side of your neck. Hold the stretch for 10 to 20 seconds, then repeat on the other side. Do a total of 5 to 10 side neck stretches. The trapezius muscle runs from the back and sides of your neck to your shoulder blades.
After holding the pose, inhale as you raise your spine and gently tuck your chin toward your chest. Think about what a cat looks like when it’s afraid and hunches its back. Exhale as you hold the cat pose for 5 seconds, then inhale and move back into the cow pose. Repeat the steps and alternate the poses until you’ve completed 10 repetitions of each.
Hold that position for 30 seconds. Work on improving your posture by standing against a wall 3 to 5 times per day. Take note of your posture and how it feels when you’re standing with your head against the wall. Throughout the day, try to be mindful of your posture, and work on correcting your head-forward posture.
If necessary, adjust your chair at work and the driver’s seat in your vehicle so they support your head and neck.
You could also sleep on your side, but use a thicker pillow to support your head. If you alternate positions, keep a spare pillow handy so you can double up your head support when you shift to your side. If it’s in your budget, consider swapping an older, plush mattress for a new medium-firm one. For a more affordable option, a firm mattress pad can also help support your back and neck.
