Try over-the-counter pain relievers, such as ibuprofen (Advil, Motrin IB, and others), naproxen sodium (Aleve), and acetaminophen (Tylenol and others). Ice can help reduce inflammation and swelling by reducing blood flow to an area. Heat does the opposite, stimulating blood flow. Most of the time, neck stiffness with mild pain can be treated at home with ice, over-the-counter pain relievers, and mild stretching.
Constantly looking down on the phone can pull the neck muscles, put constant strain on them, and sometimes lead to pain. Exercises to stretch and strengthen the muscles of the neck, shoulders, and upper back can speed recovery from a painful neck condition and possibly reduce breakouts, although the evidence for this is not strong. Even without a clearly diagnosed cause, current treatments can effectively relieve neck pain and help you learn how to prevent it from coming back. Many of these can help prevent injury and pain due to weak neck muscles or can relieve tension caused by stress.
If neck pain involves nerve compression, you may feel numbness, tingling, or weakness in your arm or hand. While neck pain is often due to injury or specific health conditions, work and home routines can also be to blame. Stretching, lifestyle adjustments, and medications can help relieve muscle pain and tension in the neck. Neck pain can often arise from muscle tension or injury, but certain medical conditions also have neck pain as a side effect.
In general, you should limit heavy lifting and activities that can aggravate your neck muscles every time you have neck pain. Overall, the authors highlighted the importance of considering how the use of mobile devices can contribute to neck pain and that changing positions and reducing the duration of use may be recommended. You may have axial pain in your neck (mostly felt in your neck) or root pain in your neck (pain shoots to other areas, such as your shoulders or arms). Talk to your doctor If the pain persists, you don't want to go through life with real pain in your neck.
Finally, take stock of your posture or daily habits that could trigger neck pain, such as sitting for prolonged periods in positions that strain your neck when reading, watching TV, working at the computer, or sleeping. Exercises to relieve neck pain and stiffness are usually simple and can be done at home (or at the desk).