Neck Pain – Possible Causesand How to Relieve at Home

You are trying to leave your bed in the morning, but finding it so difficult due to a stiffed and painful neck! Or all of a sudden, you are unable to rotate your head around due to aching neck pain! And you are looking for answers to “how to relieve neck pain”!

It is a very common lifestyle problem and can affect almost everyone on every other day. Factors like sitting with the wrong posture, wrong exercise, strain at physical work, wrong sleeping position – all can play their part in making your neck stiffed and painful.

Vertebrae extending from your skull to upper torso complete the structure of your neck, and there are cervical disks to absorb external shock between the bones. The bones, muscles, and ligaments of your neck provide support to your head and ensure proper motion. Any inflammation, abnormalities, or injury can impact your neck and make your day very uncomfortable.

Neck pain due to lifestyle errors is not something serious, but it can be if caused by contact sports, injury from fall, or whiplash, and needs proper treatment. Let’s find out more about neck pain.

Possible Causes of Neck Pain

There are various causes of neck pain, including:

  • Poor sitting posture
  • Sitting on working chair for very long without changing position
  • Wrong movement of neck during exercise
  • Sleeping in the wrong position
  • Injury

Your neck is almost always vulnerable to injury, especially if you are frequently involved in sports and other physical activities. Extra pressure on the neck while running, sudden wrong movement of the neck in the gym, or a car accident can severely affect your neck muscles and ligaments. In short, you may feel neck pain due to injury when your muscles and ligaments are forced to do the unwanted and unnatural movement.

  • Fracture of neck bones due to a massive accident can be extremely dangerous and is usually coupled with serious damage to the spinal cord.
  • Heart Attack

Prolonged neck pain can be one of the rare signals of possible heart attack, but it usually noticed with some other symptoms, including:

  • Arm or jaw pain
  • Shortness of breath
  • Sweating
  • Nausea
  • Vomiting

If you suffer from neck pain with these symptoms, you should seek immediate medical attention to at least discount the possibility of something really serious.

Also Read: How to Relieve Shoulder Blade Pain

  • Meningitis

Meningitis is the inflammation of your meninges – the protective tissues around your brain and spinal cord. People with meningitis may have complications like throbbing headache, often with severe neck pain.

Some other causes of neck pain are:

Pressure on the spinal cord due to conditions like spinal stenosis.

  • Protrusion of the cervical disk due to injury or trauma.
  • Degeneration of cervical disks also called “spondylosis”.
  • Muscle pain all over the body in case of fibromyalgia.
  • Inflamed and painful joints due to rheumatoid arthritis.
  • The weakness of bones in case of prolonged and untreated osteoporosis.
  • Congenital abnormalities
  • Spinal cancer
  • Abscesses due to severe infections

When to See a Doctor?

The symptoms of neck pain, including the painful movement of neck and shoulder, headache, muscle spasm, etc. are improved gradually with rest and other home treatments. But you should seek medical help in case of:

  • The pain is severe
  • Accompanied continuously be numbness, headache, weakness, or tingling
  • Lump around the neck
  • Nausea and vomiting
  • Difficulty breathing
  • Fever
  • Sudden and severe neck pain without an apparent cause
  • Pain doesn’t improve for a few days
  • Pain radiating to the arms or legs
  • Difficulty while touching the chin to chest
  • Dysfunction of bladder or bowel

If you suffer from an accident or fall, you must get proper medical help as quickly as possible

What are the treatments?

Treatment of neck pain depends on the cause and severity. Your doctor may ask for certain investigations, including X-rays, MRI, and CT scans, also, to complete medical history to find the exact cause(s) of pain. Depending on the results of medical history and investigations, you may get different types of treatments, including:

  • Physical therapy like exercises and stretching
  • Cold and heat therapy
  • Pain medications
  • Muscle relaxants
  • Neck Color (especially in case of an injury)
  • Corticosteroid injections
  • Traction
  • Antibiotics in case if the pain is due to an infection
  • Hospital treatment if the pain is due to heart attack or meningitis
  • Surgery.

Alternative therapies like:

  • Massage
  • Acupuncture
  • Chiropractic treatment
  • Transcutaneous electric nerve stimulation (TENS)
How to Improve Neck Pain at Home – Home Remedies for Neck Pain

Reaching out for painkillers is always not the best idea, as you can treat mild to moderate neck pain with very simple remedies and techniques. Here are some very effective and easy home remedies for neck pain.

  • Massage: Massage has been effective in improving muscular pains and stiffness. And having a calming and relaxing massage is always a better option than painkilling drugs. And if you can add a few drops of essential oil to your regular massage oil, you can get rid of neck pain without much fuss. Massage warms up the stiff muscles, improves the blood circulation around the painful area, and reduces the pain within a few minutes.
  • Getting help from your buddy or partner is the best idea. Otherwise, you can also book a physical therapy session with a physiotherapist or spa expert.
  • Ice Packs: Ice packs are also very effective in healing mild to moderate pain. All you need to do is to crush a few pieces of ice and wrap them in a rubber bag. Put a clean towel or any other cloth on the painful area and apply the ice packs gently. You will feel the effects within a few minutes, and the pain will start fading away. Ice pack treatment is especially helpful when you have a painful neck due to sudden stress while playing or exercising.
  • Heat Pads: You can find heat pads very easily at pharmacies or departmental stores. Apply the hot pads directly on the painful neck, and your pain will start fading away within the first couple of minutes. Heat pads work similarly to massage and reduce inflammation and pain by improving blood circulation. Just take care of the right brand and choose the appropriate pad.
  • Exercise: Exercise can be one of the reasons for your painful neck. But it can also be effective to manage the pain very effectively as well. Some movements are proved very helpful in reducing neck pain. You can try moving your stiffed or painful neck in a circular motion or move it forwards and backward very slowly. If you feel comfortable, start with 8-10 slow motions in different directions. If the pain increases with a few movements, stop it immediately to prevent further damage to your neck. You can get in touch with a professional physiotherapist to ask for some effective neck exercises. Otherwise, talk to a doctor for proper treatment of neck pain. 
  • Warm Shower: Warm water shower is an ideal treatment for almost all types of body pains. And can be amazingly effective in case of neck pain as well. Have a warm water shower for five to ten minutes. The warm water will improve blood circulation and will help you feel better. And having a warm water shower in the morning is always a very good idea to have an energetic day and as well as restful sleep.
  • Epsom Salts: Sprinkling some Epsom salts to your bathwater is another very good idea to manage neck pain. It is surely a treat to bath with Epsom salt in water. Thanks to its magnesium and sulfate contents, Epsom salt reduces muscular tension and rest. Also, they can improve the regulation of certain enzymes in your body and give you natural relief from neck pain.

How to relieve neck pain from sleeping wrong?

Neck pain from sleeping wrong is a common problem, and you can get rid of it by some over-the-counter medications like ibuprofen and naproxen. Self-massage and gentle stretching are also very effective to improve pain when it is in the initial stage. Start with very little, gentle stretching and increase with the flexibility and improvement in pain. If you are unable to move your neck due to excessive pain, you should book an appointment with your doctor.

What is the best position to sleep with neck pain?

Sometimes, pain can remain for a weak or two, and that’s not something to be worried about. However, little things can make a lot of difference, and one of them is your sleeping position for neck pain. Sleeping in an upright position is very effective in both back and neck pain. You can buy a horseshoe-shaped pillow for comfortable support for your neck.

Neck pain is very common, and you should go into the overthinking mode, especially in the initial days. Try these DIY remedies and techniques to get rid of the pain. And if you don’t find any relief at all even after a few days, we recommend you talk to your doctor to find the exact cause and proceed with the treatment accordingly.


How To Get Rid Of Neck Wrinkles Naturally?

Well, some of you most have their weird face on while reading the topic of this article. Wrinkles are common on the face but have you ever heard about wrinkles on the neck? Yes, these wrinkles and folds also occur on the neck. These folds occur due to the excess of fat present on the neck.

Double chin and ugly lines are also common. These lines run horizontally from one side to another. These all occur due to the build up fat below your neck. Well, the skin of the neck is prone to aging, so,

this could be one of the reasons too. There are ways by which you can get rid of these neck wrinkles. Let’s see:



Pineapple is the source of vitamin c and it boosts the collagen production. The loosening of the skin can also result in neck wrinkles. Papaya helps in boosting the collagen production and therefore, it helps in tightening of the skin and it reduces wrinkles.

  • Take a piece of pineapple and juice it in the juicer. You can also blend it. The juice will be made from the pulp.
  • Apply pineapple juice on your neck.
  • Now, massage it with your fingers. You can try upward strokes on your neck to reduce wrinkles.
  • Then, wash your neck with water.
  • Use this remedy once a week to reduce wrinkles.



Cabbage is also good for reducing neck wrinkles. It has many benefits. It has some skin-tightening properties. It tones up the loose skin and it also reduces fine lines and reduces aging.

  • 1 tablespoon cabbage juice
  • I tablespoon honey
  • Take the ingredients and mix them into a fine mixture.
  • Apply it on your neck and then massage it with your fingers.
  • Wait for 15 minutes and then rinse it with water.
  • Try this remedy twice a week for the best results.

3.Olive Oil

Olive Oil

Olive oil is the best remedy for reducing wrinkles. It has many benefits that will help you. It has Vitamin E and A. these vitamins help in moisturizing the skin. This also helps in regenerating the skin. These processes then help in reducing neck wrinkles.

  • 1 tablespoon of olive oil
  • 1 tablespoon of glycerine
  • Mix one tablespoon of olive oil and one tablespoon of glycerine.
  • Make a homogenous mixture and apply it on your neck, every night, before going to bed
  • Apply it once a week. They will show better results.



Almonds are the source of many vitamins and minerals, which helps in skin benefits. It contains Vitamin E, iron, folic acid. These all help in reducing the fat of skin. It makes the neck’s skin firm and supple.

  • 4 almonds
  • An equal amount of milk
  • Grind 4 almonds into a powder and then, mix it with an equal amount of milk.
  • Prepare a smooth paste and then, apply a coat on your neck.
  • Let it dry for 30 minutes.
  • Rinse it and dry.
  • Follow this remedy once a week for the best results.

How to get rid of neck wrinkles naturally?

Tennis Ball Tricks That Can Relieve Back, Neck And Knee Pain in Seconds

Many people experience skilled tightness after composing a long essay or in a bad posture for long time in front of the system.

This is known as myofascial discomfort. The myofascial syndrome is generally a discomfort that happens after repeated contraction of muscles, which puts pressure on sensitive joints.

Tennis ball helps you to get rid of these pains within seconds.Tennis ball stretches and relaxes the muscles, there by soothing the pain because of its elasticity nature.

This article will help you to show some of the muscles trigger points in  body and how tennis ball can quickly reverse pain in these areas.

Sore Back

Back pain generally occurs due to bad sleeping position or improper sitting position.

Follow The Exercise

Lie on the floor and place two tennis balls between ribs and tailbone.

Shift your pelvis from one side to the other and allow ball to cross over your lower back.

Do not put pressure near spine, slow down the movement in stiffer areas of your back.

Repeat this for 5 minutes while breathing deeply.

Cramped Knees

While working out, there is a chance to stretch the auricular capsule of  knee. However you can fix it by doing a small exercise with tennis ball.

Follow The Exercise

You just need to sit on chair and then bend your knees and place the ball at the back of the knee.

Do 10 repetitions and then relax for 10 minutes.

Strained Neck

Neck pain occurs due to tightening of erector and sub occipital muscles. These muscles need to be relaxed after being inactive for some time.

Follow The Exercise

Lie down on floor by facing your head upwards ,take two tennis balls and place them under the skull.

Move your head up and down allowing the balls to roll down till your neck.

After one minute change the position of pivot from one side to other.

Now, centre your head on one side and nod, then again repeat with other side.

Uncomfortable Shoulders

This happens when you lift heavy objects or if you are in same posture for long period.

This exercise will help you to get relief from stiffness as well as pain in shoulders. Even it also reduces the tenderness in shoulders.

Follow The Exercise

You need to lie on the floor by facing your head upwards.

Place the balls under your shoulders and roll them.

Do this for 3-4 minutes.

Painful Hip

Tennis Ball Trick That Can Relieve Back, Neck Or Knee Pain In Seconds (1)

If you sit for longer hours or if you wear uncomfortable shoes for long hours,it causes pain in smaller and larger muscles which supports pelvis.

Follow The Exercise

Lie down on the floor and place the ball between the floor and right hip and make circles of about 12 times, then change the sides and repeat the same.

Tight Chest

Tight chest is a result of extensive cooking, sitting for long hours or using your phone for longer hours. Whatever may be the reason it results in leading to many serious issues such as difficulty in breathing and it also affects nervous system.

Follow The Exercise

Stand in front of door or wall corner and place tennis ball below the collarbone. Take a deep breath for one minute and put pressure of the ball.

Move along the upper chest part to shift the clavicle up and down then from one side to other.

Move your arm and neck after doing this for minute, which helps to incorporate other muscular mobility and continue on both sides for another minute.

Aching Hands

Writing for longer hours is a great deal of tension in muscles of your fingers, palms which causes aches.

Follow The Exercise

Place your hand on the top of the ball and place another ball above it to apply some pressure.

Move the balls horizontally in all directions of your palm.

Remain in same position for 3 minutes and repeat this with other hand.

Bad Posture

Wrong posture of the body can certainly harm the muscles of your spine and cause difficulty in breathing.

Follow The Exercise

You need to lie on floor and place two balls on either side of your upper back.

Place your hands behind your head and lift your head off the floor.

Bring your chin towards the chest and lift your hip then take three deep breaths.

Breathe deeply by rolling the balls up and down on your back for 3-4 minutes.