There are a number of simple strategies you can try at home to help relieve your pain, if you don’t have any of the warning signs listed under “Should I see a doctor?” If your neck or upper back isn’t feeling better after a few days, ask your doctor to explore other options.
| Treatment | Does it Work? |
|---|---|
| Ice/cold packs |
Sometimes, and it’s worth a try. Try using a cold pack (or a bag of frozen peas) at the first sign of a backache. Ice helps to stop muscle spasms, reduce inflammation, and calm the nerves sending pain signals to your brain. You can switch between a cold pack and a heating pad if you find it helpful. Use a damp towel between your skin and the cold pack. Don’t use a cold pack for longer than 15 to 20 minutes at a time. |
| Heat |
Sometimes, but try ice first. Heat might make inflammation worse at first. If ice doesn’t help, you can try heat. Use a heating pad, heated blankets, or even a hot shower. Don’t use a heating pad for more than 15 to 20 minutes or fall asleep while using one. |
| Limit repetitive motion |
Limit time spent doing repetitive upper body movements and/or take occasional breaks to give your neck and upper body time to recover. |
| Treatment | Does it Work? |
|---|---|
| Physical Therapy |
Yes. If your pain lasts for more than 4-6 weeks, your doctor may suggest a visit to a physical therapist. |