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.
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
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 cannot 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:
- neck 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
The most common causes of neck pain 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
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
- contact your integrated care board (ICB) – find your local ICB
- search online for NHS treatment for neck pain near you
16 April 2025
