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Pain in the neck and upper back are often caused by poor posture, bad sleeping positions, and prolonged exposure to strenuous routinary activities. Carrying heavy loads, as well as emotional stress and tension can also cause the involuntary cramping of neck and shoulder muscles.

Fortunately, natural remedies like relaxation and stretching techniques, application of essential oils, heat therapies, and massage, can help relieve neck pain. Exercises can also strengthen muscles and relieve a sore neck.

Essential Oils

Oils of medicinal herbs have been used to warm and relieve sore muscles by promoting proper blood circulation. Blend equal amounts of peppermint oil and sweet almond oil and massage over the sore areas of your neck.

You can substitute the peppermint oil with rosemary oil or a mixture of angelica oil, lemon-balm oil, and sage oil. Instead of sweet almond oil as a base oil, you can use jojoba or avocado oil. To enhance the soothing effect of the essential oils, you can wrap the warmth in with a scarf or neckerchief.

Inhaling the aroma of the essential oils of lavender, camellia, and juniper from a diffuser while performing relaxation exercises can help ease tension and relieve neck muscle pain.


Lean your head to the right, stretching the muscles on the left side of the neck. Very slowly roll your head forward to stretch the muscles of the nape. Continue to roll slowly towards the left to stretch the muscles on the right side of the neck.

Clasp your hands behind your head; gently and slowly twist your torso to the left and to the right. This will stretch the muscles of the neck, upper shoulders, and upper back to relieve tension and cramps.

Lift your shoulders alternately, holding the pose for a few seconds before releasing.