Neck and Upper back pain
A stiff neck is usually the culmination of long-term poor posture leading to asymmetric muscle weakness. This may be due to looking at a computer screen for much of the day, on the phone while using your shoulder for phone support, or other things like long distance driving. At some point the body tries to protect itself by severely restricting your movement with the whole intent of preventing pain.
How to correct:
One of the first things you should remember is to correct the posture. When you find yourself slouching, remember to sit up and keep things at eye level.
Applying ice/heat to the affected area sometimes does the trick. Remember however not to place the pad directly on the skin as you could hurt yourself.
Roll your head to the side that hurts, then place your hand on the affected temple while continuing to push while resisting (isometric contraction). Slide your neck to the opposite side and once again place you hand on the temple (unaffected side) while pushing your temple into you hand while resisting. You may find that when you side your head again to the affected side, your range will be greater. Repeat the process 3 to 4 times for about 5 to 7 seconds with each isometric contraction. You will likely have to perform this task every couple of hours until the pain has abated. You may also try “turning” your head towards the affected side, until you cannot turn any more without pain, then placing your hand on your chin as you continue to try to turn with resistance from you hand; almost like pushing on a wall. You may perform this task through all range of motion; ear to ear, front to back and side to side.
I cannot say enough how much I think having a Osteopathic physician or a Chiropractor in your medicine cabinet is important for your long term health; specifically your back health.
