Neck pain
Most neck pain only lasts a few weeks. There are things you can do yourself to ease it, but see a GP if it does not go away.
How you can ease neck pain yourself
Do
- take paracetamol or ibuprofen – or use ibuprofen gel on your neck
- use a low, firm pillow
- put heat or cold packs on your neck
- try neck flexibility exercises
Don’t
- do not wear a neck collar – it’s better to keep your neck moving (unless a doctor tells you not to)
- do not do anything that could be dangerous because you cannot move your neck – for example, driving or cycling
Putting heat or cold packs on your neck
Try either of these:
- a pack of frozen peas wrapped in a tea towel for 5 minutes, 3 times a day
- a hot water bottle wrapped in a tea towel for 20 minutes, 2 to 3 times a day
You can also buy heat or cold packs from a pharmacy.
Non-urgent advice:See a GP if:
- neck pain or stiffness does not go away after a few weeks
- painkillers like paracetamol or ibuprofen have not worked
- you’re worried about the pain
- you have other symptoms, like pins and needles or a cold arm – this could be something more serious
What can cause neck pain
The most common causes of neck pain are:
- the neck becoming locked in an awkward position while sleeping
- bad posture – for example, when sitting at a desk for a long time
- a pinched nerve
- an injury – for example, whiplash from a traffic accident or fall
How you can prevent neck pain
Do
- when sleeping, make sure your head is the same height as the rest of your body
- have a firm mattress
- sit upright – roll your shoulders back gently and bring your neck back
Don’t
- do not keep your neck in the same position for a long time – for example, when sitting at a desk
- do not sleep on your front
- do not twist your neck when you’re in bed
Page last reviewed: 19 May 2020
Next review due: 19 May 2023
