A stiff neck is usually not a sign of a serious health problem, but it can hinder daily activities and make it difficult to sleep. The cause of a stiff neck can be related to a variety of problems, including poor posture at work, the wrong sleeping position, muscle strain during exercise, anxiety, or other health problems. Try these steps to relieve your stiff neck.
Step
Method 1 of 8: Using Hot and Cold Treatment
Step 1. Apply moist heat to your neck
Heat will help relax tense muscles, and moist heat is better than dry heat, as it can seep into the neck more effectively. Apply heat to your back or neck for at least 20 minutes at a time, three times a day.
A damp heating pad (available at pharmacies) is a great option for applying heat to your neck, as it is temperature-adjustable and stays on for a longer time. Alternatively, use a hot water bottle, or take a shower, or soak in hot water
Step 2. Place a hot towel around your neck
Place a small towel in a bowl full of hot water, or pour hot water over the entire surface of the towel. Alternatively, place the towel in the clothes dryer for 5-7 minutes. So that the towels are dry enough and the water doesn't drip, but it's still warm enough. Wrap a towel around your neck when it feels stiff or sore.
Step 3. Try using an ice pack to soothe your neck
The cold will relieve local pain and reduce the build-up of lactic acid that can cause pain. Use an ice pack and place it on the painful area of your neck (usually the back of your neck, just below your hairline). Leave the ice pack there for 10-15 minutes every 2 hours.
- You can also try a more comfortable position when applying cold compresses to your neck. Sit in a comfortable chair and lean your head back. Place an ice pack between your shoulder and the base of your head. Lean your head back so that your neck fully benefits from the cold.
- Some experts think that the ice will actually make the neck stiffer because the cold temperature makes your muscles contract. Try whichever feels comfortable for your neck.
- Use a cold compress to relieve acute pain in the first 48 -72 hours, and then replace it with a hot compress.
Method 2 of 8: Stretching Muscles to Relieve Neck Stiffness
Step 1. Nod your head back and forth
In most cases, neck stiffness can be quickly relieved by performing a series of exercises to reduce tension caused by stiff or tense muscles. Stretch the muscles in the front and back of your neck by bending your chin toward your chest. Then lift your chin up. Repeat for a few minutes.
If this exercise is painful, don't bend or lift your neck too far. Try to move it until it feels a little stretched
Step 2. Bend your head from side to side
Stretch the muscles on the sides of your neck by bending your head from one shoulder to the other. Keep doing this movement until the pain subsides a bit, and your muscles are less tense.
Step 3. Tilt your head from left to right
This is often the most painful movement when your neck is stiff, so take it slowly. Continue to tilt your head from left to right for a few minutes.
Step 4. Reduce strenuous physical activity
For the first few days after your neck stiffens, it's a good idea to reduce physical activity. This will help reduce symptoms and relieve any inflammation you may be experiencing. Avoid the following sports or exercises for the first 2 to 3 weeks after neck stiffness develops:
- Football, hockey, rugby or other high contact sports
- Golf
- Running or jogging
- Weightlifting
- Ballet
- Sit ups and leg lifts
Method 3 of 8: Knowing When to Visit the Doctor
Step 1. See a doctor if you have pain that doesn't go away
Sometimes neck stiffness is a symptom of a deeper problem, such as a shifting of the spine or a pinched nerve. If you have neck stiffness for more than a few days, call your doctor to see if you need medical attention.
Your doctor may give you an anti-inflammatory injection. A cortisone injection can be given directly to the point of a stiff neck, and it will reduce inflammation in the neck, which could be the cause of the stiffness
Step 2. Check your anxiety level
Neck stiffness can be caused by excessive tension in the body, which is often the result of excessive anxiety. If you think your anxiety is causing a stiff neck, you may need to see a doctor or counselor to talk about anxiety medication.
Step 3. Seek medical help if you notice severe symptoms
Neck stiffness is one of the main symptoms of meningitis, a serious bacterial disease that causes swelling around the brain. Neck stiffness can also indicate that you are having a heart attack. Seek immediate medical attention if you experience any of the following symptoms:
- Fever.
- Nausea and vomiting.
- Difficulty touching your chin to your chest.
- Chest pain or pain in the left arm.
- Dizzy.
- If you have trouble sitting, standing, or walking, see a doctor immediately.
Method 4 of 8: Using Painkillers
Step 1. Apply a topical analgesic ointment
You can also provide quick pain relief using a balm that contains menthol or other ingredients that soothe muscles and skin. Some popular types of balm are Icy Hot, Ben Gay and Aspercreme.
You can also make your own analgesic. Melt 2 tablespoons of coconut oil along with 1 tablespoon of beeswax in a small saucepan over medium heat. Add 5 drops of peppermint oil, and 5 drops of eucalyptus oil. Pour this mixture into a jar with a lid, such as a small mason jar. Once cool, apply to the neck and the area around it
Step 2. Take ibuprofen or aspirin
NSAIDs, or nonsteroidal anti-inflammatory drugs such as ibuprofen and aspirin, are proven to be effective pain relievers and are over-the-counter. Make sure not to take more than the recommended dose.
Step 3. Try a muscle relaxant
Muscle relaxants are useful for relaxing muscles and relieving a stiff or tense neck. This medication should only be used as a temporary reliever, and is best taken before bed. Use muscle relaxants if other methods, such as stretching and hot or cold therapy, don't work.
Muscle relaxants may also contain other medicinal ingredients. Read the instructions carefully to make sure you are taking the right dose
Method 5 of 8: Adjusting Sleep Settings
Step 1. Choose a pillow that can support your head
If you occasionally wake up with a stiff neck, it could be your pillow. Depending on how you sleep, choose a pillow that will reduce neck stiffness. Memory foam pillows are a good choice, as they provide good support for your head, allowing your neck to relax completely during sleep.
- People who sleep on their side should look for pillows that can keep their head in a horizontal position, and don't sink into the mattress.
- People who sleep on their back should use a pillow that keeps their head horizontal while not bringing their chin to their chest.
Step 2. Replace your feather pillow after one year
Pillows filled with feathers provide good neck support, but will lose their shape after about 1 year. If you have been using the pillow during this time, and are experiencing neck stiffness, consider buying a new pillow.
Step 3. Try to sleep without a pillow
Many doctors recommend sleeping without a pillow for several nights after your neck stiffens. This may help relieve symptoms and prevent neck stiffness from sleeping in the wrong position.
Step 4. Make sure your mattress is firm enough
Your mattress may not be firm enough to support your neck and spine. If you've been using the mattress for years, it might be time to buy a new mattress.
You can also try turning your mattress over, which should be done every once in a while to make sure it doesn't break in shape. Be sure to follow the manufacturer's instructions, as some types of mattresses (such as mattresses with pillows on top) should not be turned over
Step 5. Avoid sleeping on your stomach
Sleeping on your stomach can have a big impact on your neck and spine, as your neck will turn to one side throughout the night. Try to sleep on your side or on your back. Even if you change position to face down while sleeping, the time you spend sleeping on your stomach will be shorter than if you started sleeping in that position.
Step 6. Try to sleep for 7-8 hours every night
Adequate rest allows your body to recover. Sleep disturbances such as waking at night, or having trouble falling asleep, can make neck pain worse, because your body doesn't have enough time to relax and heal itself. Try to sleep through the night every day.
Method 6 of 8: Performing Massage and Alternative Treatments
Step 1. Massage your neck
Massage therapy is one of the best ways to relieve neck stiffness. If you are massaging your own neck, use this technique:
- Warm the back of your neck by rubbing your hands up and down.
- With gentle pressure, use your fingertips to rub your neck in a circular motion. Focus on the stiffest areas, but rub all over your neck to relieve the stiffness.
- Repeat this up and down motion around your neck for a few minutes.
Step 2. Visit a massage therapist
The massage therapist will work with you to determine where your body is tense. Even if your neck is strained, there may be other tension in your body that eventually builds up in your neck.
Check with your health insurance to see if a massage is covered in a covered treatment
Step 3. Try acupuncture
Acupuncture is a Chinese medicine to relieve pain and other disorders by inserting fine needles at specific points. Although some people doubt the effectiveness of acupuncture, many sufferers of chronic neck stiffness find it beneficial.
Visit an acupuncture therapist for a consultation and ask specifically about treating neck pain and stiffness
Method 7 of 8: Trying Other Home Treatments
Step 1. Take a magnesium supplement
Although it has not been scientifically proven to help relieve neck stiffness or pain, magnesium has been considered an effective relaxation therapy for many sufferers of severe muscle pain. Try taking a magnesium supplement.
The recommended daily dose for magnesium supplements is between 310 mg to 420 mg, depending on the age and gender of the sufferer. Do not exceed the recommended daily dose
Step 2. Try an Epsom salt bath
Epsom salt, or magnesium sulfate is a common additive used in many hot tubs, although scientific evidence suggests that Epsom salt has no effect on helping relieve muscle pain.
Step 3. Try Chinese scraping therapy, or Gua Sha
A very popular practice in China and Vietnam, scraping is done using a blunt spoon to rub the back until the bruises. This action is expected to increase blood flow in the area, and remove toxins or other unhealthy elements from there. Gua Sha began to be extensively tested scientifically, and sometimes gave positive results.
- Gua Sha is not a treatment that is free from debate. Because it causes bruising, this treatment looks scary, and may not feel soothing or work for some patients.
- Gua Sha treatment should be done with care; communicate with your therapist when the movements are uncomfortable or rough on your skin. You don't want to end the treatment with sore and uncomfortable skin.
Method 8 of 8: Preventing the Return of Neck Stiffness
Step 1. Arrange your workplace so that it is ergonomic
Many people suffer from neck stiffness because the workplace is not ergonomic. Place your chair so that your feet can touch the floor and your arms can rest on the table.
If you have a computer monitor, make sure it is at eye level
Step 2. Don't sit too long
If you sit in a chair all day, or spend a lot of time in the car, take small breaks. Move around so your muscles have a chance to stretch after hours of stiffness.
Step 3. Don't look down at the phone too often
Bending your neck constantly can injure your neck slowly. So, it's better to hold your phone or tablet in front of you at eye level.
Step 4. Don't wear a bag that's heavy on only one shoulder
Carrying a heavy weight on one shoulder will make one side of your body more tense than the other. Your neck and back will offset this load, causing neck stiffness. Wear a backpack or wheeled suitcase instead.
Step 5. Use proper exercise technique
Lifting weights is one of the most common causes of neck stiffness. You can strain your muscles, or pinch your nerves if you don't use safe techniques. Work out with the instructor to make sure you're using the correct technique.
- Don't try to lift more weight than you can handle. Lifting weights isn't easy, but it shouldn't be to the point that you're tumbling forward. Find a weight that suits your shape and level of strength.
- Don't lift too much weight every week. Your muscles need to recover after each workout. You can get tired if you practice too much.
