I have had neck pain for most of my life. Even as a young child, I can recall waking up in the morning with a neck so stiff and sore that even looking down at my feet was impossible. As an adult, I have at least three ruptured discs in my neck. Two of those discs have been surgically removed and the bones of my spine fused together. However, I continue to have a problem with reversed curvature of the spine in my neck, more discs becoming ruptured, and the formation of bone spurs that become arthritis. In short, this will be a chronic condition.

I never wanted to be able to predict the weather, but I am unfortunately a member of that club. When a cold front or wet weather head my way, I know it a few days in advance. However, with over two decades of experience in dealing with this issue, I have developed many tips and tricks for coping with chronic neck pain and living my life in spite of it.

As with all body-related suggestions, please use good judgment and always check with your doctor before trying any of these things. I offer these suggestions as something to bring to your health care manager in order to start a good conversation on what you can do to help yourself.

1. Know when to warm it, and know when to ice it
It is important to learn the different sensations associated with bone/arthritis pain and muscle pain or spasms. Although it may seem counter-intuitive, it is better to use ice on spasming muscles. Heat feels warm and relaxing, but it also increases the blood flow to a problem area, which can make the spasms even worse. But if you chill those muscles, blood flow decreases and reduces the intensity of spasms.

On the other hand, if it is bone pain that is bothering you, moist heat is the best and quickest relief. I recommend using a corn or rice bag heated in the microwave. The steamy heat of these bags penetrates much more effectively than the dry heat of an electric heating pad. Whether using heat or cold therapy, apply for 15 minutes and then take a 15 minute break at least. Check with your doctor on this, sometimes he or she will want to adjust treatment timing to better suit your condition.

2. Straighten up
Whether your problem is arthritis or muscle pain, fixing your posture can yield relief in a very short time. In correct posture, your ears should be even with your shoulders, and your shoulders should be even with your hips. Tuck your chin, even up your ears, shoulders and hips, and try to maintain this posture as much as possible. I can sometimes get relief within 15 minutes just by fixing my posture.

3. Strengthen your weaker muscles to balance your stronger muscles
Maintaining an equal strength in your muscles can prevent a stronger muscle from pulling you out of alignment. Many people tend to hang their head forward, which eventually leads to weakness in the muscles used to pull your head back. I have two favorite exercises for balancing my trapezius muscle. Again, check with your doctor to see if there are special suggestions for your specific condition.

     a. The Towel Pull-Down: Straighten up your posture. Take a bath towel and twist it into a rope. With one end of the towel in each hand, raise your arms above your head, palms forward. Adjust your grip on the towel so that your hands are roughly the same distance apart as the outer edge of your shoulders. Now form a resistance by pulling your arms apart, as if you are trying to tear the towel in two. Slowly pull the towel down behind your head as you pull apart. Be careful not to led your head hang forward as you bring your arms down. Slowly come down, then slowly raise your arms back up, keeping up the resistance. Do ten repetitions and then take a break. Do this as often as you need to in order to relieve tension in your neck and shoulders.

     b. The Head Press: Straighten your posture. Raise your arms and clasp your hands behind your head, cupping the back of your head in your hands. Keeping your elbows pointed outward rather than forward, gently press your head back into your hands. Maintain pressure for a few seconds and then slowly release. Repeat 5 times. This can also be done as often as necessary to relieve tension.

4. Take your vitamins
A lot has been said lately about glucosamine and chondroitin, and these nutrients are wonderful for maintaining joint flexibility and movement. Of course you already know that it is important to get enough calcium to prevent brittle bones, which can cause your spine to deteriorate and lead to increased back pain. However, most people don't pay any attention to their Vitamin D intake. If you do not drink a lot of milk, which is fortified with Vitamin D, you may not be able to process your calcium efficiently.

Your body naturally produces Vitamin D when exposed to sunlight, but many of us are using a sunblock daily, and this inhibits natural production of the vitamin. If you are not getting your calcium from fortified milk, it is important to assess your diet to be sure you are getting enough Vitamin D to help your body use the calcium. Look into your daily diet, and if you have doubts about whether or not you are getting enough Vitamin D, talk to your doctor about a possible daily supplement.

5. Use it or lose it
Pain and stiffness are great de-motivators when it comes to exercise. However, regular stretching and resistance training can help you to keep the mobility you currently have and possibly increase it. Yoga and Pilates are both wonderful techniques for maintaining and increasing your flexibility, as well as strengthening
the muscles that hold your body in proper alignment. Take it slow and do not hesitate to modify your moves if they are painful.

Talk to your instructor and get suggestions for alternatives to any moves that don't work for you. Also check with your doctor to be sure there are no specific moves you should avoid. If at all possible, bring materials to visually demonstrate the different moves for your doctor, to help them serve you best.

In addition to the tips here, you may already be taking medications to help you with pain and muscle spasms. None of these tips will interfere with your medications, but it is important to be aware that combining over the counter medicines with your prescriptions can cause problems. People often rely on acetaminophen, ibuprofen and naproxen to relieve pain.

However, many prescription pain relievers may be related compounds, and using the over the counter remedies along with them can lead to an overdose. Depending on the medicines you are taking, this can cause stress to your liver or kidneys, or other organ systems. It can also cause problems with blood clotting. Think carefully about taking that naproxen tablet for your headache when you have already taken your anti-inflammatory arthritis medicine for the day. Check with your doctor and pharmacist to be sure that all your medicines are safe to combine.

Read More
For research on therapies for neck pain, see A Combination of Therapies Relieve Neck Pain Best.

For a list of yoga poses for beginners suffering from headache and neck pain, see Eight Simple Yoga Poses for Headache and Neck Pain.

For techniques on self-massage, see How to Give Yourself a Neck Massage at Work.

For advice on rating and communicating your pain, see Talking About Pain —So Your Doctor Understands.