Neck pain is common and can be caused by poor posture, muscle strain, stress, or underlying conditions like arthritis or a herniated disc among others.

Here’s what you can do to relieve it: Immediate Relief & Home Care

1.Rest & Modify Activities

   – Avoid sudden movements or activities that worsen the pain (e.g., looking down at your phone, heavy lifting)

   – Sleep with a supportive pillow (avoid overly thick or thin pillows)

2. Apply Ice or Heat

   – Ice (for the first 48 hours if there’s swelling or acute pain, apply for 15–20 minutes every few hours)

   – Heat (for stiffness or chronic pain): Use a warm towel, heating pad, or take a warm shower)

3. Gentle Stretching & Movement

   – Slowly tilt your head side-to-side, forward, and backward

   – Roll your shoulders to relieve tension

   – Avoid overstretching or jerking motions

4. Improve Posture 

   – Sit/stand with shoulders back and ears aligned over your shoulders

   – Adjust computer screens to eye level and avoid “text neck” (looking down for long periods)

When to see a doctor 

✔ Severe pain or pain lasting more than a week

✔ Numbness, tingling, or weakness in arms/hands

✔ Pain after an injury (e.g., fall, car accident) 

✔ Headaches, dizziness, etc.

Visit FOCOS Hospital or reach us at: +233 59 692 0909 to book an appointment to see the Pain Specialist