Pay attention to neck pain and even stiffness and mild discomfort. If the pain is from a muscle strain, changes in how you do things can prevent injury and help you heal. Simple stretching and careful consideration to your posture during activity are easy to do. To feel better and protect you against injury:
* Take frequent breaks for a few seconds every hour from what you are doing to change position, stretch and move stiff areas of your neck and shoulders.
* Keep heavy loads and things you lift close to you while lifting them.
* Avoid reaching far and overhead with your arms and looking up or down a lot with your neck.

If you have severe muscle pain and loss of motion, treatment should include the above suggestions plus a few simple techniques to assist with healing and recovery:
* Ice, cold pack or even a small bag of frozen vegetables, such as peas or corn placed in a light towel and applied to the sore area for 10-13 minutes every few hours to decrease inflammation and cramping.
* Alternating heat and cold work to stop muscle spasms.
* Rest your neck by wearing a cervical collar or small towel roll pinned under the chin as needed for fatigue. Take care to preserve the normal curve of the neck when wearing a support.
* Movement is important for healing. Move the head frequently and gently in all directions, as long as the movement is comfortable and not forced.
* Massage the area gently.
* Anti-inflammatory medications such as aspirin or ibuprofen may be taken as directed.

Exercises for flexibility, strength, and stability should be started when the acute phase is over and prevention care can begin.

Most muscle related neck pain will go away and not come back if these changes are made. Some conditions such as arthritis, nerve or disk problems, lymph node inflammation, arthritis or bone disorders, may require the assistance of a healthcare provider. He or she can help to identify the causes of your problem, and design an individualized care plan.

Remember if your neck is painful in the back when bending your head forward and you have flu or some other infection, see your healthcare provider.

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