Usually, neck pain is a result of muscle spasm originating in fatigue, tension, bad posture, long hours spent at a desk or driving. It can also result from a strain or injury. If neck pain is accompanied by a severe headache, nausea, and intolerance of light, consult your doctor immediately.

Prevention - Practical Advice

To reduce neck pain caused by bad posture:

Make sure your chair is the right height for your desk: your feet should be flat on the floor, and your back upright. You should not have to hunch to do your work. Do not hold the phone between your shoulder and ear. Get up and walk around every hour or so to change position. Go out for a walk at lunch time and get some exercise before or after work. Try to sleep on your back or side, not on your front.

Yoga

These movements can be carried out at any time. They can be used as a preventive measure, or to relieve neck pain and strain. Do each movement at least 3 times, twice daily.

Let your head slowly drop forward as far as it will go towards your chest. Hold this position for 20 seconds. Lift your head and let it fall back as far as it will go, hold for 30 seconds. Turn your head to the right as far as it will go without straining; hold for 20 seconds. Turn back to centre and drop your chin to your chest. Lift your chin and turn the head to the left as far as you can go; hold for 20 seconds and bring the head back to the centre and drop forward again. Let your head fall to the side so that your ear approaches your shoulder; hold for 20 seconds. Repeat on the other side. If the neck and shoulder muscles are stiff, stand facing a wall with your feet about 3 feet from the base. Place your hands flat on the wall above your head and at shoulder width. Keeping your arms and legs straight, let your head and shoulders fall between your arms towards the wall. Hold the position for up to 20 seconds.

Treatment - Hydrotherapy

To reduce neck pain and inflammation, prepare an ice pack by wrapping a bag of frozen peas in kitchen paper. Also prepare a hot water bottle wrapped in a towel. Apply the ice pack to the painful area for ten minutes, then apply the hot water bottle for 10 minutes. Repeat the procedure, and carry out morning and night.

Massage

Turn your head to the left side, and place the ends of the fingers of your right hand at the large muscle which runs from the back of the right hand side of your head to the collar bone. Massage the length of the muscle with firm stripping movements. Do the same on the other side. Hook the fingers of both hands over your shoulders, and squeeze the muscles lying between the neck and the shoulder joints. If you regularly suffer neck pain, it is worth having a regular massage from a therapist. Alternatively, learn to do massage with a friend and exchange treatments.

Relaxation

If the neck is too sensitive to move or massage, reflexology can help.

Massage the neck area, located where the big toe joins the foot on the sole of the left foot. Massage the cervical spine area, located along the inner side of both feet, along the joint of the big toe. Rotate the big toe.

Professional Help

If symptoms persist, consult an osteopath or chiropractor; treatment usually consists of massage and gentle manipulation. If there is underlying disease you will be referred to a GP or specialist for an x-ray. The Alexander Technique is very uesful in correcting postural problems relating to neck pain and stiffness.

Orthodox

Painkillers and non-steroidal anti-inflammatory agents are useful in severe cases, but freezing sprays and/or deep heat should be tried first.