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Neck pain - techniques and stretches for relief of sore, tight or stiff neck

Part 1 of 4: Getting Immediate Relief

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   Massage your neck. Massage therapy, performed either by yourself, a friend or a professional, is one of the best ways to relieve a stiff neck. If you're massaging your own neck, use this technique:
   • Reach back with your arm and grasp your neck with your hand. Your thumb should be on one side of your neck, and your fingers on the other.
   • Knead your neck on both sides by digging in your thumb and fingers, gently squeezing them together.
   • Repeat this motion up and down your neck for several minutes.
    
2. 
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   Perform therapeutic exercises. In most cases, a stiff neck can be relieved immediately by performing a series of exercises to relieve tension caused by tight or strained neck muscles. Spend about 15 minutes doing this simple routine, and repeat several hours later if your neck still feels stiff.
   • Nod your head forward and backward. Tilt your chin toward your chest, then toward the sky. Repeat for several minutes. Note that this exercise may feel painful, so don't tilt your head too far forward or backward if it hurts too much.
   • Tilt your head from side to side to stretch the muscles in the front and back of your neck. Continue doing so until the pain eases a bit and the muscles feel less tense.
   • Turn your head from left to right. This is often the most painful motion you can make when you have a stiff neck, so ease into it slowly. Keep turning your head from left to right for several minutes.
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   Try a cold pack. Fill up a plastic bag with ice, seal it, and wrap a thin towel around it. Place it on the part of your neck that feels stiff, usually the back just at your hairline. Hold the pack there for 20 minutes.
   • Rather than holding the cold pack against your neck with your hand, it might be more relaxing to sit in an easy chair and place the pack between your shoulders and the bottom of your head. Lean back against it so your neck gets the full benefit of the cool temperature.
   • You can substitute the pack for a bag of frozen peas if you'd like.
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4. 
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   Then, apply heat. Cold followed by heat is a quick, easy, and relaxing way to relieve some of the discomfort of a stiff neck, putting you back on the pathway to recovery. Whereas cold dulls local pain and limits the buildup of lactic acid, which can cause soreness^[1][2], heat helps tightened muscles relax.^[3]
   • Start off with cold for the first 48 to 72 hours of pain, and then continue with heat therapy after that.^[4] Apply heat to the back or neck area for at least 20 minutes at a time, three times daily.
   • What vehicle should you use to deliver the heat? You can try a heating pad, a hot water bottle, a heat wrap, and a hot bath or shower. If using a heating pad, be sure not to fall asleep with it on.
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   Apply a topical analgesic. Immediate relief can also be provided by balms that contain menthol or another ingredient that soothe skin and muscles. Buy one over the counter or make your own using the following method:
   • Melt 2 tablespoons coconut oil with 1 tablespoon beeswax in a small pot over medium heat.
   • Add 5 drops of peppermint oil and 5 drops of eucalyptus oil.
   • Pour the mixture into a container with a lid, such as a small glass mason jar. When it cools, apply it to your neck and the surrounding area.

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