Most neck pain only lasts a few weeks. There are things you can do yourself to ease it, but see a GP if it does not go away.

How you can ease neck pain yourself

Do:

• take paracetamol or ibuprofen – or use ibuprofen gel on your neck
• use a low, firm pillow
• put heat or cold packs on your neck
• try to stay active - continue with your usual daily activities as much as possible

Don't:

• do not wear a neck collar – it's better to keep your neck moving (unless a doctor tells you not to)
• do not do anything that could be dangerous because you can't move your neck – for example, driving or cycling

Putting heat or cold packs on your neck

Try either of these:

• a pack of frozen peas wrapped in a tea towel for 5 minutes, 3 times a day
• a hot water bottle wrapped in a tea towel for 20 minutes, 2 to 3 times a day

You can also buy heat or cold packs from a pharmacy.

See a GP if:

• pain or stiffness does not go away after a few weeks
• painkillers like paracetamol or ibuprofen have not worked
• you're worried about the pain
• you have other symptoms, like pins and needles or a cold arm – this could be something more serious

What can cause neck pain

The most common causes are:

• the neck becoming locked in an awkward position while sleeping
• bad posture – for example, when sitting at a desk for a long time
• a pinched nerve
• an injury – for example, whiplash from a traffic accident or fall

How you can prevent neck pain

Do:

• when sleeping, make sure your head is the same height as the rest of your body
• have a firm mattress
• sit upright – roll your shoulders back gently and bring your neck back

Don't:

• do not keep your neck in the same position for a long time – for example, when sitting at a desk
• do not sleep on your front
• do not twist your neck when you're in bed

Self-refer for treatment

If you have neck pain, you might be able to refer yourself directly to services for help with your condition without seeing a GP.

To find out if there are any services in your area:

• ask the reception staff at your GP surgery
• check your GP surgery's website