Some Basics...

• There are many causes of neck pain. Muscle strain and tension are common causes of neck pain.
• Most people can treat mild neck pain at home.
• People with severe neck pain should see a doctor.

Common Causes

• Muscle Strain: New neck pain is often from strained muscles. This can be caused by sleeping in an awkward position or reading in bed. Another cause is holding a telephone between the neck and shoulder. Sitting in the front row at a movie or typing for a long time can strain the neck. Reaching for something or painting a ceiling can also cause neck strain.
• Muscle Tension/Spasm: This is a common cause of new neck pain. It can happen to all people and is related to stress. The pain may shoot or spread into the upper back and scalp. People with this type of pain often say it is worse at the end of the day. Therapy for this pain focuses on stress reduction, good posture, and gentle neck exercises.

Pain Scale

• None: No pain. Pain score is 0 on a scale of 0 to 10.
• Mild: The pain does not keep you from work, school, or other normal activities. Pain score is 1-3 on a scale of 0 to 10.
• Moderate: The pain keeps you from working or going to school. It wakes you up from sleep. Pain score is 4-7 on a scale of 0 to 10.
• Severe: The pain is very bad. It may be worse than any pain you have had before. It keeps you from doing any normal activities. Pain score is 8-10 on a scale of 0 to 10.

1. What You Should Know:
   • There are many causes of neck pain. Muscle strain and tension are common causes of neck pain.
   • With treatment, the pain most often goes away in 1-2 weeks.
   • You can treat mild neck pain at home.
   • Here is some care advice that should help.
2. Cold and Heat: For pain or swelling, use a cold pack or ice wrapped in a wet cloth. Put it on the sore area for 20 minutes. Repeat 4 times on the first day, then as needed. If pain lasts over 2 days, apply heat to the sore area. Use a heat pack, heating pad, or warm wet washcloth. Do this for 10 minutes, then as needed.
3. Sleep: Sleep on your back or side, not your stomach. Sleep with a neck collar. Use a foam neck collar or a small towel wrapped around your neck. This keeps your head from moving too much while you are sleeping.
4. Stretching Exercises:
   • After 48 hours of resting the neck, begin gentle stretching exercises.
   • Do 2-3 minutes of gentle stretching exercises per day such. These include touching your chin or ear to each shoulder and moving your head forward and backward.
   • Don't use any resistance.
5. Pain Medicines:
   • You can take one of the drugs listed below if you have pain.
   • They are over-the-counter (OTC) pain drugs. You can buy them at the drugstore.
   Acetaminophen (Tylenol):
   • Regular Strength Tylenol: Take 2 pills (650 mg) every 4-6 hours. Each pill has 325 mg of acetaminophen.
   • Extra Strength Tylenol: Take 2 pills (1,000 mg) every 8 hours. Each pill has 500 mg of acetaminophen.
   • Do not take more than (3,000 mg) of this drug per day.
   Ibuprofen (Motrin, Advil):
   • Motrin and Advil: Take 2 pills (400 mg) every 6 hours. Each pill has 200 mg of ibuprofen.
   • A second choice is to take 3 pills (600 mg) every 8 hours.
   Naproxen (Aleve):
   • Aleve: Take 1 pill (220 mg) every 8 hours. Each pill has 220 mg of naproxen.
   • A second choice is to take 2 pills (440 mg) every 12 hours.
   Extra Notes:
   • Use the lowest amount of a drug that makes your pain feel better.
   • Your doctor might tell you to take more than what is shown above. That is because your doctor knows you and your health problems.
   • Acetaminophen is safer than ibuprofen or naproxen in people over 65 years old. Acetaminophen is in many OTC and prescription drugs. It might be in more than one drug you are taking. Be careful how much you take. Too much of this drug can hurt the liver.
   • Caution- Acetaminophen: Do not take it if you have liver disease.
   • Caution- Ibuprofen and Naproxen:
     • Do not take ibuprofen or naproxen if you are pregnant.
     • Do not take these drugs if you have stomach problems or kidney disease.
     • Do not take these drugs for more than 7 days without checking with your doctor.
   • Read all package instructions.
6. Good Body Mechanics:
   • Lifting: Stand close to the object to be lifted. Keep your back straight and lift by bending your legs. Ask for help if needed.
   • Sleeping: Sleep on a firm mattress.
   • Sitting: Avoid sitting for long periods of time without a break. Avoid slouching. Put a pillow or towel behind your lower back for support.
   • Computer screen: Put it at eye level.
   • Posture: Sit up straight.
7. Avoid: Avoid things that stress your neck. These include working with your neck turned or bent backward. Carrying heavy objects on the head or with one arm can hurt your neck. So can standing on your head, sports, or friendly wrestling.
8. Call Your Doctor If:
   • Numbness or weakness
   • Bowel or bladder problems
   • Pain lasts for more than 2 weeks
   • You get worse