Neck Pain

What is neck pain?

Neck pain is when your neck feels sore, stiff, or uncomfortable. It's very common and usually gets better on its own within a few weeks. Most people will experience neck pain at some point in their lives.

What causes neck pain?

There are several common reasons why your neck might hurt:

• Sleeping awkwardly - Your neck can get "stuck" in an uncomfortable position while you sleep
• Poor posture - Sitting hunched over a desk or computer for long periods
• Trapped nerve - When a nerve in your neck gets squeezed or irritated
• Injury - Such as whiplash from a car accident or falling

How to help your neck pain at home

Things you should do:

Take simple painkillers

• Try paracetamol or ibuprofen tablets
• You can also rub ibuprofen gel directly onto your neck

Use the right pillow

• Choose a low, firm pillow that supports your neck properly

Apply heat or cold

• Cold pack: Wrap a bag of frozen peas in a tea towel. Put it on your neck for 5 minutes, 3 times a day
• Heat pack: Wrap a hot water bottle in a tea towel. Use for 20 minutes, 2-3 times a day
• You can buy heat or cold packs from the pharmacy

Try gentle neck exercises

• Move your neck slowly and gently to keep it flexible
• Don't force any movements that hurt

Things you should avoid:

Don't wear a neck collar

• It's better to keep your neck moving (unless a doctor has told you to wear one)

Don't do risky activities

• Avoid driving or cycling if you can't move your neck properly - this could be dangerous

Don't stay in one position too long

• Take regular breaks if you work at a desk

How to prevent neck pain

When sleeping:

• Make sure your head is level with the rest of your body
• Use a firm mattress
• Don't sleep on your front
• Don't twist your neck when you're in bed

During the day:

• Sit up straight with your shoulders rolled back
• Keep your neck in a natural position
• Take breaks from desk work regularly

When to speak to your GP

You should see your GP if:

• Your neck pain doesn't get better after a few weeks
• Paracetamol or ibuprofen aren't helping
• You're worried about the pain
• You have other symptoms like pins and needles or a cold arm

Red flag symptoms: If you have pins and needles or your arm feels cold, this could be a sign of something more serious that needs checking.

Getting help without seeing your GP

In some areas, you can refer yourself directly for treatment without seeing your GP first. Ask at your GP surgery reception, check your surgery's website, or search online for "NHS treatment for neck pain near you."

Remember, most neck pain gets better by itself within a few weeks. The simple steps above can help you feel more comfortable while your neck heals.

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Based on NHS.uk guidance. Written by Dr Krishnan Pasupathi, NHS GP.