Neck Pain Relief: From At-Home Care to Advanced Treatments
Learn causes, treatments and when to seek expert spine care
Learn causes, treatments and when to seek expert spine care
Neck pain is a common issue for many adults. It can result from daily habits, like working long hours at a computer, looking down at your phone or sleeping in a bad position.
Activities like these can strain the muscles in your neck, leading to stiffness or soreness. Experts say this is often how it begins — with small, daily movements we don’t think about.
“For many people, neck pain starts with something simple, like poor posture or an uncomfortable night’s sleep,” says Ali Bagheri, MD, a spine surgeon at Scripps Clinic Torrey Pines. “When your neck is sore, you may have trouble moving it, especially turning to one side. Many describe this as a stiff neck.”
Most neck pain improves with self-care. But if symptoms start suddenly after an injury or last more than a week, it may be time to see your doctor.
Common causes of neck pain
Neck pain can range from a dull ache to sharp or radiating discomfort. Some of the most common causes include:
- Muscle strain from repetitive movements or poor posture
- Sleeping in an awkward or unsupported position
- Stress that leads to muscle tension
- Injuries from falls, sports or auto accidents
- Age-related wear and tear, such as arthritis or herniated discs
When symptoms may be more serious
Occasional stiffness is usually not serious. But some symptoms may point to a more serious condition involving the spine, including:
- Numbness or tingling in the arms or legs
- Muscle weakness
- Ongoing upper back pain
- Pain after an injury
- Trouble moving your neck
If you notice any of these, consult with your doctor. These could be signs of a more serious issue involving the spinal cord and brain. Early diagnosis helps avoid complications and may lead to better outcomes.
Could it be a spine condition?
In some cases, persistent neck pain can be a sign of an issue with the cervical spine. If your symptoms last more than a week — or if you notice numbness, tingling or weakness in your arms or hands — it’s important to contact your doctor.
“If your neck pain involves compression of nerves, you will most likely experience pain into your arm or may feel numbness, tingling or weakness in your arm or hand,” Dr. Bagheri says.
These symptoms may be related to conditions such as:
- Herniated disc – A bulging or ruptured disc can press on nearby nerves, causing pain that radiates to the shoulders, arms or hands.
- Degenerative disc disease – As discs wear down over time, reduced cushioning between bones can lead to stiffness or pain. In some cases, nerve compression develops as a result.
Diagnosing neck pain
Getting an accurate diagnosis is the first step toward relief. Your doctor will begin by reviewing your medical history, including past injuries, daily habits and your specific symptoms.
From there, they may recommend:
- A physical exam, to check for pain, range of motion, and muscle strength
- Imaging tests, such as X-rays, CT scans or MRIs, to look for bone changes, disc problems or nerve compression
- Neurological assessments, to evaluate reflexes, sensation and coordination if nerve symptoms are present
These tools help identify issues with the spinal cord, nerves, discs or surrounding muscles. A clear diagnosis allows your provider to create a treatment plan that improves mobility and relieves pain.
At-home neck pain relief
Most mild neck pain can be managed safely at home with simple remedies and healthy habits. These approaches can help reduce discomfort, improve flexibility and support healing:
- Try over-the-counter pain relievers. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can reduce pain and swelling.
- Use cold or heat therapy. Apply an ice pack to reduce swelling in the first 24 to 48 hours. After that, use a heating pad or take a warm shower to relax tight muscles. Switching between hot and cold can also help.
- Rest, but not for too long. Take it easy for the first few days, especially if you feel a lot of pain. Avoid staying in bed for too long. Gentle movement can help you get better faster.
- Support your neck while you sleep. A firm mattress and a good pillow can help a lot. They should support the natural curve of your neck.
- Do gentle stretches. Simple exercises like neck tilts, shoulder rolls and slow rotations can help you move better and reduce tension.
- Practice good posture. Keep your screens at eye level. Avoid slouching, especially when you work or use screens.
- Take breaks. If you sit for a long time, stand up and stretch every hour. This helps reduce stiffness.
Nonsurgical medical treatments for neck pain
When neck pain does not get better with self-care or lasts for more than a few weeks, nonsurgical treatments may help relieve symptoms and restore function.
One common next step is physical therapy. A physical therapist can help you with stretches and exercises. Epidural steroid injections can reduce pain by lowering inflammation around the spine and nerves.
Your treatment plan will depend on what is causing your pain, severity of symptoms and how they are impacting your daily life. The goal is always the same: to help you move better, feel better and return to your normal routine safely and quickly.
When to consider spine surgery
If treatments like physical therapy, medicine and injections have not worked, your doctor may recommend seeing a spine specialist. This could be an orthopedic spine surgeon or a neurosurgeon who focuses on neck and spine issues.
Surgery is usually considered when neck pain is due to a structural problem, such as a herniated disc, spinal stenosis or degenerative disc disease. Surgery may be needed if symptoms like numbness, weakness, or pain do not get better with nonsurgical treatments.
Depending on your condition, your surgeon may recommend either minimally invasive spine surgery or traditional open surgery. Minimally invasive procedures often involve smaller incisions, less pain and a shorter recovery time.
Advanced surgical options at Scripps
Scripps offers advanced surgical treatments for cervical spine conditions, including artificial disc replacement. In this procedure, a damaged disc in the neck is replaced with a prosthetic implant designed to relieve pressure on the spinal nerves while preserving natural neck motion. This approach provides an innovative alternative to spinal fusion for select patients who haven’t improved with nonsurgical treatments.
“With this type of surgery and others, the goal is to restore the normal environment of the spinal cord and nerve roots,” says Dr. Bagheri.
Scripps spine surgeons also perform other common neck surgeries, including:
- Anterior cervical discectomy and fusion (ACDF): removes a damaged disc and stabilizes the spine by fusing the vertebrae
- Posterior cervical decompression: relieves pressure on the spinal cord or nerves from the back of the neck.
- Cervical laminoplasty: creates more space within the spinal canal while preserving spinal motion
Your surgeon will recommend the most appropriate option based on your diagnosis, symptoms and overall lifestyle goals.
Don’t wait too long to see your doctor
If you have neck pain that lasts more than a week, gets worse or interferes with your daily activities, talk to your doctor. While most neck pain isn’t serious, certain symptoms may point to a spine issue that needs prompt medical attention.
Early diagnosis can help prevent complications, relieve discomfort sooner and get you back to the activities you enjoy.
“Always remember, if your neck pain doesn’t go away on its own, call your doctor for an evaluation,” says Dr. Bagheri.