Neck pain

• 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 neck flexibility exercises

• 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

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.

• 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

Refer yourself for back or joint help

In many areas you may be able to get help, such as physiotherapy, from NHS community musculoskeletal (MSK) services without needing a referral from a GP.

Get NHS help for back or joint problems

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

• 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

• 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

You can ease neck pain by taking paracetamol or ibuprofen, using a firm pillow, putting heat or cold packs on your neck and doing neck exercises.

Common causes of neck pain include the neck locking in an awkward position while sleeping, bad posture or an injury like whiplash.

To prevent neck pain, use a firm mattress when sleeping and make sure your head is the same height as the rest of your body. Sit upright when sitting.