Sooner or later we all experience the all-too-familiar pain of sore neck muscles. Whether it’s from bending over your phone, awkwardly lifting something, or just napping in an odd position, neck pain seems to catch up with everyone eventually. Although time often heals muscle soreness, there are plenty of tricks to ease the discomfort.
Choose the right topical painkiller to enhance massages
When the neck pain gets bad enough, you will undoubtedly find yourself reaching for some sort of pain relief medication. Consider using a topical cream that absorbs into your skin and targets the active ingredients directly to your neck muscles where they are needed most. Examples of effective active ingredients are:
- CBD – CBD helps address neck pain on multiple fronts, starting with its ability to relax muscles and release tension. Studies also show that CBD has anti-inflammatory properties, which help reduce swelling and long-term discomfort. However, its main benefit is that it can influence the way the body interprets pain by interacting with the endocannabinoid system to provide pain-relieving benefits. Click here for examples of topical CBD products for neck pain.
- Capsaicin – Capsaicin is effective for neck pain because it blocks pain signals from reaching your brain and helps reduce inflammation. This dual action also soothes sore muscles, often described as a pleasant, warming feeling.
- Menthol – Menthol can help relieve sore necks because it provides a refreshing, cooling kick that soothes pain and relieves inflammation. This sensation helps your brain feel less pain while also stimulating blood flow to the area to help relax tense muscles.
- Eucalyptus oil – This vegetable oil helps relieve sore muscles thanks to its natural cooling and anti-inflammatory properties. While eucalyptus oil is a surprisingly common ingredient in topical pain treatments, it can also be inhaled on its own to calm both the body and mind, as described in Understanding the Benefits of Essential Oils.
More often than not, a topical pain cream will contain a combination of active ingredients for well-rounded relief. When assessing your options, don’t just look at the front-facing label; also evaluate the fine print where the manufacturer must disclose how much of these ingredients are used.
Apply heat and cold compresses to your neck muscles
Applying hot and cold compresses to sore neck muscles helps by addressing pain and inflammation in different ways. Cold compresses reduce inflammation and numb the area to reduce pain, while warm compresses relax tight muscles and improve blood flow, promoting faster healing. Using both can provide comprehensive relief by addressing both swelling and muscle tension.
Maintain correct posture both when you are awake and when you sleep
It should come as no surprise that maintaining good posture is key to preventing neck pain. However, many of us naturally lower our heads when we perform tasks such as reading our phones or working at a computer for long periods of time. To learn more about how to apply ergonomic principles in your daily life, visit Are You Sitting Well.
Your sleeping position can also influence neck pain. Resting on your stomach can put strain on your neck, so it’s better to lie on your back or side to keep everything aligned. A supportive pillow that keeps your neck in a neutral position can make a significant difference in reducing discomfort.
Stretch gently
Stretching can help relieve a sore neck by loosening tight muscles and improving blood flow to the affected area. Gentle stretching exercises can also increase flexibility and reduce tension, contributing to overall relief. However, it is important not to push yourself too hard, as straining the neck muscles can lead to further injury or discomfort. If you want to see neck-friendly stretches firsthand, visit This video was made by physiotherapist Doctor Jo.
Consider acupuncture
Not everyone is a fan of the idea of placing thin needles over the body. However, acupuncture may be the solution your sore neck muscles are longing for.
As explained by WTHN, “Acupuncture releases trigger points using very thin needles inserted into the skin. An acupuncture practitioner locates the center of the knotted muscle fibers and gently inserts stainless steel needles into the affected area, causing the muscle to contract involuntarily in what is known as a twitch response. . . That contraction then sets off a series of events in which the body’s own healing mechanisms respond, opening blood vessels to increase blood flow and releasing endorphins to help relax the muscles (and the mind, too).
Important note: Inform your doctor if neck pain persists
If your neck shows no improvement after 2-3 weeks of rest and the above measures, it may be time to consult a trained medical professional. They can help rule out underlying conditions and recommend specialized care, such as physical therapy sessions or a consultation with a spine specialist.
