Move your neck slowly back and forth. Stop the movement if and when you begin to feel any pain. Your range of motion should improve the more you flex your neck back and forth. Move your neck from side to side. Stop the movement if and when you begin to feel any pain. As in the first exercise, your range of motion should improve the more you flex your neck. Move your neck in a figure-8 pattern. This means moving it side-to-side while you simultaneously move it up and down. Do this slowly and stop if you feel any pain.

Epsom salts may be used in a warm bath. Epsom salts are made of magnesium and sulfate and offer a go-to remedy for many health ailments in addition to relaxing the mind. Magnesium helps regulate the activity of numerous enzymes, as well as raising serotonin levels in the brain.

Balms such as IcyHot or Namman Muay (an herbal balm from Thailand) help heat or simulate heat on the skin. IcyHot purports to dull the pain with cold, after which it heats the ache away. Massage or rub these or similar balms into the neck area for mild pain relief. Capsaicin cream may also help. This cream creates a warming effect that can help temporarily reduce neck pain.

If pain is severe seek help. If you have been in an accident, are experiencing illness, or think you might have whiplash, see your doctor about getting a proper medical neck brace.

Acupuncture may be effective for chronic neck pain. Although, tests in the past decade have shown acupuncture to be no more effective than a placebo treatment. [11] X Research source Acupuncture and massage both offer intense pressure inside muscles, but acupuncture may be better suited to offering a higher intensity pressure inside the muscle. [11] X Research source Hydrotherapy, or water therapy, may also be effective. [12] X Research source Hydrotherapy may be done at home in the shower, and offers a different kind of massage. Target the neck with warm water for three to four minutes. Turn the water to its cold setting and target the neck for 30 seconds to a minute. Repeat as many times as necessary.

Sleep with enough, but not too many, pillows. People who like to sleep on their stomachs should sleep with at least one pillow — torticollis can happen when the person turns his/her head 90 degrees to grab air. Take precautions after an unusual activity. Many people report having a pain in their necks after doing something that they don’t normally do, such as gardening, a new exercise, or packing and moving. If you know you’ve done something that puts you a risk at torticollis, massage your neck, flex it with different exercises, and take a warm bath before bed.

Keep your feet flat on the floor. This will often depend on how high your chair is, so don’t be afraid to tinker with it to achieve good results. Try not to look at your phone or stay hunched over a device for extended periods, as this may cause a type of neck pain known as tech neck. Change your posture regularly. Sitting in one position for long periods of time is not healthy. So switch it up. Sit upright for most of the time. Sit reclined for some of the time. Sit declined for a little bit. You may even want to check out standing desks or think about the feasibility of a treadmill desk. Find time to stand. Every hour, take a 5-minute break if you can and walk around. Inspect the sky. Talk to a coworker. Figure out the 15th decimal of pi. Whatever it is, break up the monotony of being seated for hours on end.

For one minute, focus your awareness on what is happening to you at this very moment; look at your thoughts and emotions, inspecting them. For one minute after that, collect your attention and focus it on breathing. Notice what part of your body is most aware of your breathing. For the final minute, spend your time expanding your awareness outside of your immediate consciousness: from your head to your fingers, toes, hairs, and eventually outside your body, if possible.

Exercise regularly. Find something — swimming, running, cycling, climbing — that makes you excited and feel alive. Make it into a routine. Your body will feel better and your mind will feel more relaxed. Don’t get into negative reinforcement cycles. Don’t punish yourself for hurting yourself. Realize what is happening, take control, and start finding reasons to love yourself.