A stiff neck is usually not a sign of a serious condition, but it can prevent you from doing normal daily activities and often makes it difficult to fall asleep. The cause of a stiff neck can be due to several factors, including poor posture at work, poor sleep, a contracture during a workout, anxiety, or other health problems. Try implementing the tips in this tutorial to soothe your neck.
Steps
Method 1 of 8: Apply Hot and Cold Treatments
Step 1. Put a moist heat source on your neck
Heat helps tense muscles relax, and moist heat is better than dry heat, as it can penetrate the neck more effectively. Apply heat to your back or neck for at least 20 minutes each time, three times a day.
A wet heating pad (found in drugstores) is the best choice for applying heat to your neck, as you can control the temperature and can hold it for long periods of time. Alternatively, a hot water bottle is also fine, or you can take a hot shower or bath
Step 2. Put a warm towel on your neck
Dip a towel in a bowl filled with hot water or pour hot water all over the towel. Alternatively, put the towel in the dryer for 5-7 minutes. Dry it just enough to keep it from dripping, but make sure it stays warm. Place it on your neck when it is stiff or sore.
Step 3. Try an ice pack for pain relief
Cold relieves localized pain and limits the accumulation of lactic acid which can cause pain. Prepare an ice pack and put it on the neck area that feels particularly stiff (usually on the nape of the neck, near the hairline). Place the pack on the area for 10-15 minutes every 2 hours.
- You can also put yourself in a more relaxed position when doing the ice pack. Sit in a comfortable chair and keep your head tilted back. Put the pack between the shoulders and the lower part of the head. Relax by resting on it so that your neck takes full advantage of the low temperature.
- Some experts believe that ice can cause greater neck stiffness because it stimulates muscle contraction. Do some tests to see if, in your case, the situation improves or not.
- Put on a cold pack when the pain is acute for the first 48-72 hours, then switch to a warm one.
Method 2 of 8: Do Stretches to Relieve Neck Stiffness
Step 1. Move your head back and forth
In most cases, a stiff neck can subside quickly simply by doing a series of exercises to relieve the tension caused by contracted muscles. Stretch the muscles in the front and back of the neck by tilting the chin towards the chest and then lifting it upwards. Repeat for several minutes.
If you feel pain doing these movements, don't tilt your head too far forward or backward. It is enough to move it a little to feel a bit of elongation
Step 2. Tilt your head from side to side
Stretch the muscles on the sides of your neck by tilting your head towards one shoulder and then towards the other. Continue the movement until you feel that the pain begins to subside a little and the muscles are less tense.
Step 3. Turn your head from left to right
This is often the most painful movement to do when you have a stiff neck, so be very careful. Keep turning your head slowly from left to right for a few minutes.
Step 4. Reduce particularly demanding physical activity
The first days when you suffer from a stiff neck, it is advisable to reduce physical exercise. This helps reduce symptoms and relieve possible inflammation. Avoid the following sports or exercises in the first 2-3 weeks following the event that caused you to have a stiff neck:
- Football, rugby, hockey or any other high contact sport.
- Golf.
- Running or jogging.
- Weightlifting.
- Ballet.
- Sit-ups and leg lifts.
Method 3 of 8: Knowing When to See a Doctor
Step 1. See your doctor if you have pain that doesn't go away
Sometimes a stiff neck is a symptom of a more serious problem, such as a slipped disc in the spine or a pinched nerve. This type of injury cannot go away on its own. If you have been experiencing stiffness for more than a few days, call your doctor to see if you need specific care.
Your doctor may give you an injection of an anti-inflammatory, such as cortisone, to be administered directly to the stiffened area and help reduce inflammation in the neck
Step 2. Monitor your anxiety level
A stiff neck can be caused by extreme tension in the body, often due to an anxious state. If you think your agitated state may be responsible for a stiff neck, you should see a doctor or therapist to find treatments for this psychological distress.
Step 3. See a doctor if you notice severe symptoms
Stiff neck is one of the main symptoms of meningitis, a serious bacterial disease that causes swelling around the brain. A stiff neck can also indicate the onset of a heart attack. Contact your doctor if you experience the following symptoms:
- Fever.
- Vomiting and nausea.
- Difficulty bringing the chin to the chest.
- Pain in the chest and left arm.
- Dizziness.
- If you have difficulty sitting, standing or walking, see a doctor immediately.
Method 4 of 8: Try Pharmacological Pain Treatments
Step 1. Apply a topical pain reliever
For immediate relief, you can use menthol-based creams or other ingredients that can soothe pain in the skin and muscles.
If you wish, you can create your own analgesic. Melt 2 tablespoons of coconut oil 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 the mixture into a container with a lid, such as a small glass jam jar. When it cools, apply it to your neck and surrounding area
Step 2. Take ibuprofen or aspirin
NSAIDs, or non-steroidal anti-inflammatory drugs, are effective in relieving pain and can be obtained without a prescription. Make sure you do not take a higher dose than indicated on the leaflet.
Step 3. Try a muscle relaxant
Muscle relaxants help loosen muscles by relieving stiff neck or pain. They should only be taken to relieve discomfort in the short term and are most effective when taken just before bedtime. Take these medications if other methods such as stretching and heat or cold therapy don't work.
Muscle relaxants may contain other active ingredients. Read the directions carefully to know the right dosage
Method 5 of 8: Change your sleeping posture
Step 1. Choose a pillow that gives you support
If you wake up every now and then with a bit of a stiff neck, the cause may be a poorly suited pillow. Based on how you sleep, choose a pillow that helps minimize neck stiffness. Memory foam pillows are a good choice, as they provide constant support so that the neck can fully relax during sleep.
- People sleeping on the side should get a pillow that provides horizontal support for the head, preventing it from dangling towards the mattress.
- Individuals who sleep on their backs should look for a pillow that supports the head horizontally so that the chin does not fall towards the chest.
Step 2. If you have a down pillow, replace it after one year
This type of pillow is great as it offers excellent neck support, but after about a year it loses its softness and softness. If you have been using the same pillow for a long time and have a stiff neck, consider getting a new one.
Step 3. Try sleeping without a pillow
Many doctors recommend not using it for a few nights after experiencing a stiff neck. This can help relieve symptoms and prevent stiffness caused by poor posture in bed.
Step 4. Make sure the mattress is firm enough
The mattress does not always guarantee adequate support for the spine and neck. If many years have passed since you bought it, it may be time to get a new one.
You can also try flipping the mattress over, which should be done frequently to prevent it from deforming. Be sure to follow the manufacturer's instructions for proper care and maintenance, as some models (for example, the “pillow top”) generally do not need to be turned upside down
Step 5. Don't sleep on your stomach
Sleeping on your stomach can create tension on the spine and neck, as the spine remains turned to one side. Try to fall asleep on your side or on your back. Even if you will eventually find yourself prone during sleep, you will still have spent less time in that position.
Step 6. Try to get 7-8 hours of sleep every night
Getting adequate rest allows the body to regenerate itself every day. Sleep disorders, such as waking up in the middle of the night or having difficulty falling asleep, can aggravate neck pain, because the body does not have enough time to recover and relax. Aim to sleep all night, every night.
Method 6 of 8: Relying on Massage and Alternative Treatments for Relief
Step 1. Massage the neck
Massage is one of the best ways to relieve this discomfort. If you want to massage it, use this technique:
- Warm the back of the neck by rubbing it with your hands making vertical movements.
- With light pressure, use your fingertips to rub it in a circular motion. Focus on the points that are stiffer, but massage the entire neck for relief.
- Repeat the vertical movement on the neck for a few minutes.
Step 2. Contact a massage therapist
He will be able to recognize the areas with the greatest tension. Even if your neck feels stiff, you may actually have tension in other parts of your back or shoulders which then radiates to your neck.
Sometimes, depending on the cause or severity of the stiff neck, massages are covered by the National Health Service or, if you have private insurance, check if the massage is covered by the policy
Step 3. Try acupuncture
It is a Chinese therapy against pain and other ailments that consists of inserting small needles in various strategic points of the skin. Although the effectiveness of acupuncture is still a matter of debate, many people who suffer from chronic neck pain have found positive results.
See an acupuncture therapist for a consultation and for specific details about treating neck stiffness or pain
Method 7 of 8: Try Other Home Remedies
Step 1. Take magnesium supplements
While it hasn't been scientifically proven to help soothe a stiff or sore neck in particular, magnesium still allows you to effectively relax sore muscles.
The recommended daily dose ranges from 310 to 420 mg, based on age and sex. Never exceed the indicated dose
Step 2. Take a warm bath with Epsom salts
Epsom salts, or magnesium sulfate, are often added to a hot water bath, although research has not found it to have any definite benefit on aching muscles.
Step 3. Try the Chinese skin scraping therapy known as Gua sha
It is a very popular practice in China and Vietnam and consists of scratching the skin with a blunt spoon in order to bruise. This action should promote blood flow to the area and remove toxins or other unhealthy substances from the area. Lately the scientific community is starting to experiment with Gua sha, sometimes with positive results.
- However, this is a technique that is still creating some controversy. This is because it causes light bruising, often with a rather unpleasant appearance, it is also not relaxing and patients do not always get positive results.
- Gua sha should be approached with caution; tell your doctor if the curettage does not make you feel well or the skin becomes rough. You must not end the session with irritated skin and have not obtained any benefit.
Method 8 of 8: Preventing a Relapse
Step 1. Organize your workspace ergonomically
Many people suffer from stiff necks because the workplace is not ergonomically designed. Position the chair so that your feet are flat on the floor and your arms can rest on the desk.
If you work on a computer, make sure the monitor is at eye level
Step 2. Don't sit for too long
If you sit at a desk all day or spend a lot of time in the car, take lots of short breaks. As you move, you allow your muscles to stretch and stretch, rather than being stiff and stuck for hours.
Step 3. Don't look down frequently when looking at your cell phone
Continuously stretching the neck downwards can be harmful and create tension. Instead, hold the mobile device or tablet in front of you at eye level.
Step 4. Don't put a heavy backpack or bag on one shoulder
In this way the weight is not distributed in a balanced way and that side of the body strains disproportionately to the other. The neck and back tend to compensate for the excessive weight resulting in a stiff neck. To remedy this, put the backpack on both shoulders or get a small trolley.
Step 5. Use the correct technique when exercising
Lifting weights improperly often and easily causes stiffness in the neck. You may strain your muscles or pinch a nerve if you don't use a safe technique. Have an instructor follow you to make sure you assume the right posture and make the correct movements.
- Don't try to lift more weight than you can handle. Weight lifting doesn't have to be easy, but it doesn't have to make you feel like you're falling forward. Find the appropriate weight for your specific physique and stamina level.
- Don't do this workout too many times a week. Muscles need time to recover between different exercise sessions. You may get too tired if you train too often.
