In the acute phase of neck pain, treat symptoms at home with over-the-counter antiinflammatory pain relievers such as aspirin, ibuprofen, and naproxen sodium, ice for inflammation, heat for soreness, and rest.
Lifestyle changes include:
- Modifying schedules and routines to allow time to get up and stretch
- Modifying sleep position, if necessary
- Reducing stress
- Drinking more water, especially with degenerative disc conditions
- Modifying posture, especially forward head position
- Treatment for anxiety and depression
- Spending more time in relaxation
Yoga therapy at this point could include pranayama such as the wave breath, intercostal breathing, or sama vritti ujjaye pranayama. Keep the reath in the middle chest and/or belly to avoid stressing the neck and shoulder muscles that attach to the clavicle. The breath can also be directed into the place of pain to free the energy in that part of the body and relieve the pain. It may also be appropriate to practice the JFS for shoulders and neck if the movements can be done without pain.
For nighttime comfort, sleep on a firm mattress. Avoid sleeping on the stomach. For sleeping on the back, support the cervical spine with a neck roll. When sleeping, the head should be propped, if necessary, so that the forehead is slightly higher than the chin. For sleeping on the side, use an orthopedic pillow which is designed to support the head and neck in that position.
Neck pain can be caused by too much pillowing or not enough. Without the right amount of pillowing it is easy to strain your neck during sleep times. In this position, the head is lower than the neck, which can cause strain. Experiment with pillows to find a neutral position for your neck -- one in which you do not experience neck pain or strain.
