Ice is another good way to reduce inflammation. Heat can help relax sore muscles, but it sometimes aggravates inflammation, so use it with caution. Apply heat or ice for 15 to 20 minutes, with a 40-minute rest between applications.

For pain that doesn't get better with simple home-care measures, your doctor may recommend:

• Physical therapy. Heat, ice or similar treatments combined with an appropriate stretching and muscle strengthening program may enhance the structures that support your cervical spine. Such treatments are often all you need for neck pain.
• Pain medications. Your doctor may prescribe stronger pain medicine than what you can get over-the-counter. Opioid analgesics are sometimes used briefly to treat acute neck pain. Muscle relaxants or tricyclic antidepressant medications also may be prescribed.
• Traction. This therapy, under supervision of a medical professional and physical therapist, may provide relatively fast relief of some neck pain, especially pain related to nerve root irritation. Relief may last for hours or even days.
• Transcutaneous electrical nerve stimulation (TENS). Electrodes placed on your skin near the painful areas deliver tiny electrical impulses that may relieve pain.
• Corticosteroid medication. Although there is some evidence that corticosteroids are useful, research is inconclusive. These drugs may be administered orally or via injection into the space around the nerve roots.
• Short-term immobilization. A soft cervical collar that supports your neck without taxing your muscles may help.
• Surgery. Surgery is rarely needed for neck pain. It is used to relieve nerve root or spinal cord compression.

    Prevention

    Most neck pain is associated with poor posture. The goal is to keep your head centered over your spine, so gravity works with your neck instead of against it. Some simple changes in your daily routine may help.

• Take frequent breaks if you drive long distances or work long hours at your computer. Keep your head back, over your spine, to reduce neck strain. Try to avoid gritting your teeth.
• Adjust your desk, chair and computer so the monitor is at eye level. Knees should be slightly lower than hips. Use your chair's armrests.
• Avoid tucking the phone between your ear and shoulder when you talk. If you use the phone a lot, get a headset.
• Stretch frequently if you work at a desk. Shrug your shoulders up and down. Pull your shoulder blades together and then relax. Pull your shoulders down while leaning your head to each side to stretch your neck muscles.
• Balance your base. Stretching the front chest wall muscles and strengthening the muscles around the shoulder blade and back of the shoulder can promote a balanced base of support for the neck.
• Avoid sleeping on your stomach. This position puts stress on your neck. Choose a pillow that supports the natural curve of your neck.

    For more information, visit http://www.mayoclinic.com/health/neck-pain/DS00542 MayoClinic.com

Below is a few shoulder and neck stretch instructions:

• How to stretch your major muscle groups http://www.mayoclinic.com/health/stretching/SM00043&slide=8
• Stretching Guide Part I: Upper Body Stretches http://www.naturalphysiques.com/cms/index.php?itemid=159 by Jeremy Likness
• Upper Body: Cross Shoulder Stretch http://www.youngwomenshealth.org/fitness/st_cross_shoulder.html
• The Essential 2 Minute Stretch Program http://ergonomics.about.com/od/treatmentprevention/ss/essentstretches_8.htm
• Shoulder stretch http://www.howtostretch.com/shoulderstretches.html
• Upper Back Stretch http://exercise.about.com/b/a/257138.htm
• Shoulder and neck stretchhttp://www.fin.ucar.edu/sass/hess/ergo/stretches/neck_shoulders.html
• stretch techniques http://www.mamashealth.com/exercise/exstretch.asp
• Computer and desk stretcheshttp://www.lib.msu.edu/ergomsu/stretch.htm

I travel a lot.  How to reduce my shoulder and neck pain?

If you have ever fallen asleep during a car trip, an airplane flight, or a train ride, you know how painfully stiff your neck and shoulders can be afterwards. And while other pillows do offer a little bit of comfort, they still leave you sore when you wake up. When you fall asleep sitting up, your head has a tendency to lean to one side, leaving your neck and shoulder muscles sore and stiff when you wake up. Stiffness in these areas can cause headaches and make it difficult to get comfortable later. The Sunshine Pillow provides luxurious support for your head and neck to prevent you from developing pain and stiffness in your shoulders and neck, allowing you to comfortably arrive at your destination.