Neck pain can be caused by a variety of factors, including muscle strain, poor posture, and degenerative disc disease. Here are some strategies that may help relieve neck pain:

• Ice and Heat Therapy: Applying ice packs or heating pads can help relieve neck pain fast. Ice reduces inflammation, while heat relaxes the stiff neck muscles. For best results, you may alternate the two for about 20 minutes each several times a day.

• Over-the-Counter Medications: Nonsteroidal anti-inflammatory medications (NSAIDs) like ibuprofen, acetaminophen, and naproxen can effectively relieve the pain of a stiff neck.

• Exercise and Stretching: Regular stretching can help release tension in your neck muscles. Exercise improves blood flow to stiff muscles and reduces inflammation. Just make sure to avoid jerking or sharp twisting movements that could increase or cause neck pain. Keeping the neck moving is important. Begin daily gentle stretching, including neck rolls and shoulder rolls, once the worst of the pain lessens. Gently tilt, bend and rotate the neck. Warm the neck and back with a heating pad or in the shower or bath before doing these exercises.

• Ergonomic Adjustments: Make some ergonomic adjustments to your workspace, such as adjusting the height of your computer monitor or using a headset instead of cradling the phone between your ear and shoulder.

• Physical Therapy: Physical therapists can offer other therapies that, while not proven in research trials, seem to offer some people ease and comfort. One option is ultrasound treatment of the sore tissues with high-frequency sound waves. A physical therapist can also perform traction, using the hands or special equipment to gently stretch the neck muscles.

If your neck pain persists or is severe, its important to seek medical attention. Additionally, taking preventive steps to avoid neck pain, like practicing good posture and taking frequent breaks to move and stretch, can help ward off future episodes of neck pain.