How to Treat Neck & Upper Back Pain at Home?

Our neck is made up of vertebrae that enlarge from the skull to the upper torso. Cervical discs soak up the blow between the bones.

The ligaments, muscles, and bones of your neck hold up your head and allow for movement. Any irregularity, swelling, or injury can result in neck pain or tightness.

A number of people deal with neck pain or tightness more often. In some cases, it’s due to bad posture or overuse. Sometimes, neck pain is caused due to injury by falling, or injury.

Many times, neck pain or upper back pain isn’t a severe condition and can be healed within a few days. But in some cases, neck pain can indicate severe injury or illness and require physiotherapist care.

If you have neck pain or upper back pain that continues for over a week, is serious then you should seek medical attention or consult a Manchester Chiropractor or Manchester Physiotherapist immediately.

Neck pain or tightness can happen for a variety of reasons.
>Muscle tension and strain
>poor posture
>working at a desk for too long without changing position
>sleeping with your neck in a bad position
>jerking your neck during exercise

Other causes include:
>Rheumatoid arthritis
>Osteoporosis
>Fibromyalgia
>Spinal stenosis and a few more…

How to Treat at Home:
Application of ice for approx 20 mins a few times a day can help heal neck swelling. You can also choose between applying ice and heat. Taking a hot shower or using a heating pad can also help to heal.

Stretch but avoid immediate movements

Stretching can heal the pain and tightness, block it in the future. It’s essential to stretch gently. Immediate movements can cause more swelling and a more severe injury. Apply a warm pad or take a shower before stretching.

  • Rotate your shoulders Forward and then Backward in a circle.

  • Lean on your shoulder blades together and hold this position for some seconds, then repeat.

  • Slowly turn your head from side to side.

Final Words:

For more professional treatment; Get a massage, try acupuncture treatment, and Consider chiropractic care.


Many times, a tight or stiff neck with less pain can be treated at home with stretching, ice, and heat. If your pain does not decrease within a few days or you have more severe symptoms, you should see a doctor or a physiotherapist.

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