Remedies For Neck and Shoulder Pain


Jacob, 27, is a person who used to work tediously all day long at his office. His work was to create web designs, which demanded to sit him in front of the computer for a longer period of time at a stretch. In this case, all we can tell that he was leading a sedentary lifestyle. And one day he suddenly was not able to move his neck sideways and his shoulders had kind of got frozen. He also experienced bitter pain both in his neck and shoulder.

Like Jacob, many are facing this neck and shoulder pain and that is due to the sedentary lifestyle, which people are leading today. And to our dismay, the number of people suffering from this problem is increasing day by day.

Causes for Neck and Shoulder Pain

Before you get deep to find out the solution for this problem, it is important to know the causes of neck and shoulder pain first.

Incorrect Body Posture: Incorrect body posture often leads to shoulder and neck pain. When you are not mindful of the way you are walking, sitting or standing, then it gradually creates pain in the neck area.

Muscle Strain: Sometimes pain in the neck and shoulder area happens due to certain physical activities, such as performing a difficult dance move, where neck and shoulder movement is involved or it can also happen while participating in some sports activities. In such cases, the neck muscles get strained and cause unbearable pain.

Bone or Joint Abnormalities: Sometimes, bone or joint abnormalities also cause neck pain.

Dislocation: Due to some kind of childhood injuries or other such factors, the bones of the neck gets dislocated and creates acute pain in the neck and shoulder area.

Tendonitis: Tendons are the structures that connect muscles to the bones. Due to severe strain, these tendons might get swollen and cause pain in neck and shoulder.

Neck and Shoulder Pain Symptoms

You can easily identify whether you are suffering from neck pain or not by observing the symptoms that are mentioned below.

  • A fierce and sharp aching sensation in the neck and shoulder area.
  • Inability to make complete shoulder movement.
  • Headache.
  • Numbness and loss of sensation in the neck and shoulder area
  • Swelling in the neck and shoulder area
  • Muscle spasm

Home Remedies for Neck and Shoulder Pain:

Home remedies are widely followed and appreciated because they are cost effective as well as treat the ailments without any side effects. In a nutshell, they give us many benefits if used wisely and appropriately. So let’s know about the home remedies for shoulder and neck pain.

1. Ice pack to Relieve Neck and Shoulder Pain:

Ice is always used to heal almost all types of pain. It can reduce swelling and inflammation of the joints and other parts of the body. It not only cools the affected area but also reduces the pain that is present in the internal linings of the organs. This remedy for neck and shoulder pain works best when you follow it regularly.

Things You Need:

  • Ice cubes- 2 to 3
  • Plastic bag- 1
  • Towel – 1

Things You Should Do:

  1. Take the plastic bag and fill it with ice cubes.
  2. Now, wrap the plastic bag with a towel since the direct application of ice on the skin can damage it.
  3. Apply the plastic bag of ice cubes, wrapped in the towel on the affected areas of your shoulders, neck and the back of the neck, side portions of the neck, etc.
  4. Do this for 15-20 minutes in every hour to get relief from the neck and shoulder pain.

[Also Read:Remedies To Succeed in Curing The Lower Back Pain]

2. Heat to Get Rid of Neck and Shoulder Pain:

The application of heat improves the blood circulation of the body. Heat can offer a healing effect on the pain on the back of your neck.

Things You Need:

  • Heat wrap- 1

Things You Should Do:

  1. Put the heat wrap on the affected zones of your shoulder and neck.
  2. Keep this heat wrap on the affected area for about 12-15 minutes.
  3. Repeat this process 12 to 15 minutes in each hour.
  4. You can also get relief from neck pain by taking a hot shower.
  5. But ensure not to take too much of heat since that would aggravate your neck and shoulder pain.

3. Epsom Salt Bath for Neck and Shoulder Pain:

The magnesium sulfate present in Epsom salt helps in getting relief from the pain and strain in the neck and the nearby area. This can also help you in treating your back pain. It is considered as one of the most effective remedies for neck and shoulder pain.

Things You Need:

  • Epsom salt- 1 to 2 cups

Things You Should Do:

  • Fill your bathtub with warm water.
  • Add the Epsom salt to the water in the bathtub.
  • Lie down in the bath tub and soak yourself. Concentrate more on the neck and shoulder region.
  • Wait for 15-20 minutes.
  • Wash yourself later.
  • Repeat this process once in every day to get rid of neck and shoulder pain.

4. Turmeric to Heal Neck and Shoulder Pain:

TurmericThe curcumin present in turmeric acts as an awesome anti-inflammatory agent that would help you in treating your neck and shoulder pain.

Things You Need:

  • Turmeric- 1 tsp
  • Warm milk- 1 glass
  • Honey- ½ tsp

Things You Should Do:

  1. Take 1 glass of warm milk
  2. Add 1 tsp turmeric and ½ tsp of honey to the milk and stir well.
  3. Drink this mixed milk 2 times in a day.
  4. Following this remedy for neck and shoulder pain regularly will give best results.

[Also Read:Remedies for Middle Back Pain]

Home Remedies to Heal Only the Neck Pain

If you are suffering only from neck pain then you can follow the below home remedies to cure it.

1. Lavender Oil Massage to Lessen Neck pain:

Lavender OilGiving a powerful massage to your neck can effectively give respite from the neck pain that you are suffering from. Massaging helps you in bringing warmth to the affected regions and also in increasing the blood circulation to that region.

Things You Need:

  • Lavender oil- 7 to 8 drops

Things You Should Do:

  • Take the lavender oil in your palm and rub it evenly in your hands.
  • Now massage your neck region with the oil.
  • Do the massage in circular motions using your fingertips properly.
  • See that you are using long and downward strokes to put the pain off your neck.
  • Follow this process 10-15 minutes daily to get rid of neck pain.

2. Blackstrap Molasses for Neck Pain:

This remedy would work wonders for you if your pain is due to lack of nutrients. Blackstrap molasses are rich in nutrients like calcium and potassium, thus would help you in curing neck pain.

Things You Need:

  • Blackstrap molasses – 1 tbsp
  • Warm water – 1 glass

Things You Should Do:

  1. Take 1 glass of warm water.
  2. Add 1 tbsp blackstrap molasses to the warm water and stir well.
  3. Drink this for 2 times in a day to witness good results.

3. Ginger to Get Rid of Neck Pain:

GingerGinger is a natural anti-inflammatory agent that helps in regulating the blood circulation in the body. So this can be used to cure your pain in a very effective manner.

Method 1: Ginger Tea:

Things You Need:

  • Pressed ginger root – 1small piece
  • Water – 2 cups
  • Honey – ½ tsp

Things You Should Do:

  1. Boil the pressed ginger root in 2 cups of water.
  2. Add ½ tsp honey to it and stir well to make a tea.
  3. Drink as many cups of this ginger tea to get rid of the neck pain.

Method 2: Using Ginger Powder with Water

Things You Need:

  • Powdered dry ginger- ½ tsp
  • Water- 1 glass

Things You Should Do:

  1. Take 1 glass of water
  2. Add the powdered dry ginger to the glass of water and stir it well.
  3. Drink this for 3 times in a day to reduce neck pain.

Method 3: Using a Ginger Compress:

Things You Need:

  • Grated ginger- 3 tbsp
  • Cheesecloth- 1
  • Hot water- 1 bowl

Things You Should Do:

  1. Take 3 tbsp of grated ginger.
  2. Wrap the grated ginger in the cheesecloth.
  3. Place the cheesecloth in hot water for about 30 seconds.
  4. Now place the cheesecloth on your neck area for 15-20 minutes.
  5. Repeat this process 3-4 times to get relief from neck pain.

4. Apple Cider Vinegar to Cure Neck Pain:

Apple Cider VinegarApple cider vinegar will prove to be the most effective remedy for neck pain.

Things You Need:

  • Apple cider vinegar – 1 bowl
  • Paper towel- 1

Things You Should Do:

  1. Take the paper towel and soak a part of it in the apple cider vinegar.
  2. Now place the towel on the pain affected regions of your neck.
  3. Leave it there for about 2-3 hours.
  4. Rinse it off and experience great relief from the neck pain.
  5. This is an excellent remedy and tends to show good results right from the very first application of it.

5. Celery Leaves to Get Freedom from Neck Pain:

Celery leaves are the rich sources of Vitamin A and Vitamin B1, B2, B6 and Vitamin C. It also contains potassium, calcium, magnesium, folate, phosphorous and many other amino acids. So let’s now see the remedy that celery leaves provide to get rid of neck pain.

Things You Need:

  • Celery leaves- 4 to5 twigs
  • Honey (optional) – 2 to 3 drops

Things You Should Do:

  1. Take 4 to5 twigs of celery leaves and wash them to clean properly.
  2. Blend the celery leaves and strain it to take out the juice.
  3. Add honey to the celery juice if you wish to enhance the taste.
  4. Drink this juice once in a day.
  5. You can witness the greatness of this remedy when you get into doing this regularly to avoid and get rid of neck ache.

6. Skin Scraping to Heal Neck Pain:

You can be at ease when you depend on this particular remedy to reduce the pain in your neck. It profusely helps in increasing the blood circulation to the muscles of the neck. It is one of the most effective treatments to reduce the pain in the back of the neck.

Things You Need:

  • Massage oil- ½ a bowl
  • Spoon- 1

Things You Should Do:

  1. This specific remedy requires you to have the assistance of another person. Take 2-3 drops of massage oil from the oil bowl with a spoon.
  2. Spread it on the affected zones of the neck with the spoon.
  3. And now, scrape the skin present in that area with the spoon gently, not causing much pain and harm to the muscles of the neck.
  4. Repeat doing this process to get rid of neck pain.

[Also Read:Reliable Remedies for Upper Back Pain]

7. Horseradish Application for Neck Pain:

Horseradish is a pungent root with a strong and a sharp flavor. You can use this root to effectively treat the pain in your neck. So let’s now see how this is going to be useful as a quick home remedy to give relief from neck pain.

Things You Need:

  • Raw horseradish – 1
  • Lukewarm water – 1 glass

Things You Should Do:

  1. Take the horseradish and cut it into 3 to 4 pieces.
  2. Now apply the cut pieces to the areas of your neck where there is a pain. 3. Leave it for about 10-15 minutes.
  3. Wash it off with lukewarm water later.

Note: Horseradish has a pungent and of strong flavor. Therefore, make sure that you are not allowing it to stay on your skin for a longer duration of time since it may cause numbness or burning sensation.

Exercises to for Neck Pain:

Exercising is another effective way to get rid of the pain in your neck and shoulders. By performing the neck pain relieving exercises regularly, you can easily get over the problem. But you need to be cautious while you are working out, otherwise, you will cause more pain in it. So, let’s now go through various exercises that you can perform to get rid of neck pain.

Isometric Exercises to Get Respite from Neck Ache:

Before performing the isometric exercises, moisten the back of your neck and the most concentrated areas of the pain in your neck. These exercises are mostly done by moving against resistance, but these don’t involve the movement of your head. Follow the below steps to perform these exercises:

  1. Sit down comfortably but ensure to keep your spine straight. Put your palm against your forehead.
  2. Press your head against the palm. Make your palm resist the force of motion coming from your forehead.
  3. In the second version of this exercise, use your right hand to cover the right side of your face and bend your head towards the right side. Do this as if you are making your right ear touch your right shoulder. Apply the same mechanism of resistance and pull as shown in the previous exercise.
  4. Repeat the above-said process on your left side too.
  5. In the next version of this exercise, you have to put both your palms at the back of your head and push your head backward. Meanwhile, you need to resist the force of your head with your palms.
  6. Now this is the fourth version of the Isometric exercise. Here, you have to first place your right palm against your right cheek and should try to look towards your right side by tilting your head. Simultaneously, you have to exert the resisting force with your palm. Repeat this with your left palm as well.
  7. Do these exercises for 3 times in a single session. And try to do 3 sessions in a single day to get rid of neck pain.

Range-of–motion Exercises:

Range-of-motion exercises are also one of the best ways to curb the pain in the back and sides of your neck. They help you to stretch your muscles properly and comfortably. In this way, they support to lessen the pain that you are experiencing. Follow the steps mentioned below to perform the range-of-motion exercises:

  1. Sit comfortably with your spine erected.
  2. Tilt your head towards the right side till the maximum and hold for 2-3 seconds.
  3. Then get back to your original position.
  4. Repeat the same on your left side.
  5. Now, move your head down towards your chest with the fullest of efforts possible.
  6. Then move your head towards the right side and get back to your original center position.
  7. Repeat the same process on your left side by facing the left shoulder this time.
  8. Do these exercises for 3 times in a single session. And try to do 3 sessions in a single day to get the desired results.

Stretches for Neck Pain:

Neck stretching and expanding exercises facilitate the easy movement of the aching neck. Neck stretches also bring flexibility to the neck joints that are affected with the pain. So, stretching becomes one of the most relieving workouts to ease the stiffness of the neck. There are two different kinds of stretches – the corner stretch and the levator scapula stretch.

Corner Stretch:

This neck stretch is to be performed at a corner in a room. This forms the most basic type of stretch that is well-known for stretching the neck, chest and shoulder muscles. Just follow the below steps:

  1. Stand 2 feet away from a corner of a room. You have got to face the corner.
  2. Bring both the feet of yours together.
  3. Place your forearms on the wall in such a way that your elbows are little below your shoulder height.
  4. Move in by putting pressure on your arms. Move as much as you can. At this point, you will be able to feel a push and a stretch on your shoulders.
  5. Stay in that position by holding for about 30 seconds.
  6. Then get back to your initial position
  7. Repeat this for 3-5 times in a day to get rid of neck pain.

Levator Scapula Stretch:

Levator scapula is a muscle, which is very fragile at the point where it gets attached to the shoulder blade. So, it sometimes gets tightened, which often leads pain in the neck. So now let’s see how this stretch exercise can be done. You can perform this exercise while you sit or stand.

  1. Raise your elbow above your shoulder’s length and place it evenly on the wall. Make sure that your muscle is stretched enough.
  2. Now, when you are in this position, rest your elbow upon the wall. This makes the outside of the scapula muscle move up and it’s inside to move down, thus stretching the muscle.
  3. Next, turn your head away from the wall on which you are performing and bend your chin downward. Make sure that now your neck is also stretched.
  4. At last, place the fingers of your other hand on your head and bend it to elongate the stretch slightly.
  5. Hold yourself in this position for 30 seconds and let loose.
  6. Repeat doing this exercise for 3-5 times in 1 day for satisfactory results.

[Also Read:Home Remedies for Lower Left Back Pain]

5 Yoga Postures for Eliminating Neck Pain:

Yoga is the best answer to all ailments, physical as well as mental. Yoga offers the best remedy for neck pain. Yoga can help you to get rid of neck pain if you follow certain asanas for neck pain properly.

Balasana or Child Pose for Relieving Neck Pain:

This yogic posture reduces your neck and back pain but also ensures that you get peace of mind.

  1. Kneel down or place your shin on the ground in such a way that your heels touch your back. Make yourself seated on your heels.
  2. Exhale deeply with your hands apart and bend down in between your thighs. Try to touch your head to the ground, without straining yourself much.
  3. At this juncture, see that your hands are on the sides of your torso with palms facing upward.
  4. Stay in this position for as long as you can. However, make sure you are not straining yourself much.
  5. Next, get back to your original position and place your palms on your thighs and look up towards the ceiling.
  6. Repeat this for 2-3 times in a day to get rid of neck pain.

Nataraja Asana or Reclining Posture for Neck Pain:

This yogic asana (posture) makes your neck muscles get stronger and flexible. You will love to do it once you get into the rhythm of doing it.

  1. Lay down on the floor with your spine being straight.
  2. Now, start with your right leg. Bring it over your left leg in such a way that your left leg is held straight while your right one is shaped at an angle.
  3. At this point, tilt you head towards the right side and inhale deeply for about 30 seconds.
  4. Repeat the same with your left leg on your left side.
  5. Do this 3 times on both the sides to get rid of neck pain.

Viparitakarani Asana or legs-up-the-wall Yoga Asana for Neck Pain:

This exercise is a simple one, but you need to be a little cautious while doing it. This asana facilitates the blood circulation towards your torso and neck region, thereby reducing the pain. So here are the steps to be followed:

  1. Lay on your back in a comfortable position, near to a wall.
  2. Now stretch your legs onto the wall in a straight posture.
  3. See to it that your feet are facing the ceiling.
  4. Rest your arms sideways with your palms facing the ceiling.
  5. Stay in this position until you finish counting 15 breaths.
  6. After that let loose.
  7. Perform this asana regularly to get rid of neck pain

Utthita Trikonasana or Extended Triangle Pose for Neck Pain:

This is yet another important yoga posture that helps you effectively to get rid of neck cramps and pain. But again, be careful not to strain yourself much.

  1. In the beginning, stand straight and part your legs as far as possible.
  2. Get your back straight and spread your hands sideways. Now, bend towards your right in such a way that your right hand is touching your right leg’s ankle.
  3. While doing this, face and look up at your left arm, which is above in the air.
  4. Stay in this position for as long as you can and then repeat the same on your left side.
  5. Do 5 stretches of these for 5 times on each side.

Savasana or Corpse Posture for Neck Pain:

This is perhaps the easiest of all the yogic poses to give relief to your neck pain.

  1. Lay down with your spine held in a straight position.
  2. Face the ceiling and also make sure that your palms are too facing it.
  3. Keep both your hands and legs in straight positions.
  4. Let your neck and back stay loose.
  5. Inhale and exhale deeply while you are in this position.
  6. Stay in this position for at least 5 minutes.

[Also Read:How to Get Relief from Pain Using Natural Painkillers]

Easy Tips to Deal with Neck and Shoulder Pain:

  • When you are into an emotional stress, remember you cannot take the load of pain. You first have to relax yourself to curb the pain. So you need to actually relax and feel relieved since feeling tensed and pressurized will only worsen the things and here, pain.
  • Learn to take frequent breaks when you are at work. They might not have to be long, but take short, crisp and frequent breaks.
  • Try to eliminate any habits that would involve any kind of pressure being laid on your neck. Instances are like holding your mobile in between your shoulder and ear. So get away from such kinds of habits if you have.
  • Lessen the thickness of your mattress and pillows. That would help you in solving the issue of neck pain, which is caused by sleeping on thick mattresses or pillows.
  • Do not lift heavy weights to avoid additional stress and strain on your body.
  • You should also be aware that sleeping on your stomach would aggravate your pain. So avoid sleeping on your stomach. Sleep on your side or back.
  • Try to get at least 7-8 hours of sound sleep. Give your body a chance to relax. Sleeping would be the best way.
  • Maintain a good posture while you are at work or are standing or walking. See that your head is held erect and not bending too much. This measure helps you to get rid of neck and shoulder pain in the coming times.

So, by using the above-shown ways, you can definitely get out of the problem of neck and shoulder pain. With a little effort, you can solve this issue without any trouble and complexity.

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Hey all, I am Suzanne, I love collecting new information on natural cure for health ailments. I always feel that nature has remedies for all our health problems, we just have to use it in the right way. I am DIY pursuer and thus keep trying natural things to get rid of nasty diseases. You will be amazed to know about the treasure mother earth has and how it can help us improve our health. Join me in a journey which take you closer to nature and keep you healthy.