Neck pain is common and there’s a variety of things that can cause it. You may have just slept wrong and tried to turn your head a certain way only to feel some pretty sharp pain; then you’re stuck walking around all day barely able to turn to the side. You may have been hunched over at your desk all day, or done some exercise that didn’t quite agree with you. Whatever the cause, it’s no fun. Of course, a massage session here will help, but there are some things you can do in the meantime to ease that pain.

Stretching

Neck pain is frequently the result of tension within the muscles. When the muscles are tight, they bear down on blood vessels, decreasing blood flow to areas, resulting in even more pain, like those nasty tension headaches that can come along for a ride. Stretching can help loosen that tension and improve blood flow, overall decreasing your pain levels. Slowly tilt your head forward, back, and side to side, until you feel a good stretch in each position. Hold it for several seconds and breathe deep. Release and keep moving through the motions and stretching. Listen to your body and find the places where the stretch really seems to be the most effective.

Heat & Cold Therapy

Heat can help to improve blood flow and relax the muscles, while applying cold can decrease inflammation. You can use whatever feels right, but alternating between the two will often help even more. Apply your heating pad for 5 minutes, then a cold pack for 2 or 3 minutes. One round may be all you need for very mild symptoms, but if the pain is persistent, keep alternating between the two for up to 20 minutes, ending with cold to make sure any inflammation is taken care of.

Self-massage

You can use your fingertips, knuckles, self-massage tools like a Thera Cane, or even just a tennis or golf ball; anything that will provide direct pressure into the muscles. Start gently working throughout the neck and shoulders to warm up the tissues, and slowly work into deeper pressure as it feels right. Don’t be afraid of slight discomfort, but stop if you experience any sharp pains.

Get a different pillow

If you’re experiencing neck pain frequently, try switching up your pillow to see if it may be the cause. No one size fits all here. You need to find what works best for your body. And don’t forget that those pillows need fluffed and replaced on a regular basis to keep the proper support.

Of course, you can always come get a massage when you’ve got any sort of pain like this, but I know that’s not always possible and I still want you to feel amazing as much as you can. So, use these tips the next time your neck starts bothering you, and book your next massage to keep you feeling great too!