Alternating Ice and heat for 20 minutes each to reduce inflammation (Note 1: if either heat or ice, makes pain worse, don’t do that mode of treatment. Note 2: Apply thermal therapy even after the initial injury period)
Keep moving – by moving your head towards the pain rather than away from pain
Try lie on your back on a hard floor / bed
No pillow may help neck pain when lying on your back
Sleep on a pillow high enough to keep neck in alignment (my recommendation is the Therapeutic Pillows Australia pillows Complete Sleeprrr Plus Pillow | Firmer Memory Foam Pillow (medium firm as the firmness i prefer but its personal preference. They also do latex pillows)
Anti inflammatories if pain is affecting daily activities
Dont’s
Avoid stretching your painful side of your neck – remember, go towards the pain
Avoid prolonged sitting positions
Avoid looking down at a phone or computer
Avoid slouching / having poor posture
If pain persists and you don’t have the tools to ease your pain at home, contact an Allied Health Practitioner like a Myotherapist for help.
Do’s
Dont’s