A neck cramp can vary in intensity, from a mild sensation of stiffness to a sharp, piercing pain. Home treatments, in general, are effective for mild and sporadic stiff necks but, in severe cases or where the pain is chronic, then the intervention of a doctor is necessary. In this article, you will find some popular ways to get rid of a neck cramp.
Steps
Method 1 of 2: Home Treatments
Step 1. Take an over-the-counter pain reliever
Among the various medications available you can consider aspirin, ibuprofen and naproxesne.
- Anti-inflammatory medicines such as those listed reduce swelling and consequently pain.
- Before taking over-the-counter medicine, make sure it doesn't interact negatively with any prescription drug therapy you are taking. Also, check that you are not suffering from any pathologies that could worsen with the intake of one or several anti-inflammatories. For example, people with stomach ulcers shouldn't take aspirin.
- Remember that over-the-counter medications only offer momentary relief. Don't be fooled by the pain immediately disappearing, this is a false feeling of security and you could make it worse if you strain your neck too much.
Step 2. Apply hot and cold packs
Both are useful in the case of a stiff neck, but to get good results, you should alternate them.
- Start with an ice pack for 7 minutes, and up to 20 minutes. Cold reduces inflammation and should be applied first. You can use the ice pack wrapped in a cloth, or a pack of frozen vegetables; just remember not to place the ice directly on your bare skin.
- Take a hot shower, or place the hot water bottle or a warmer (set to minimum) on the nape of your neck. Apply heat for 10-15 minutes (or less). The heat soothes sore muscles, but it could also worsen inflammation if applied too often.
- Let the packs rest your neck. You can alternate heat and cold throughout the day if necessary, but you should give your muscles a break of 30 minutes or more between treatments so that the neck can stabilize.
Step 3. Rest your neck
Lie on your back very often throughout the day so your muscles have a chance to recover from the effort required to support the head.
- Do not lie prone, because in this way you are forced to twist your neck which, instead, must remain very straight.
- If the cramp isn't severe enough to force you to lie down, you should still limit your activities for a few days. Don't lift heavy objects and don't twist your neck for at least the first 2-3 weeks, at least. Avoid running, playing football, golf, dancing, lifting weights, or other strenuous workouts.
- However, don't overdo the rest. If you do nothing but lie down, your neck muscles will weaken and, as a result, you will be more prone to another injury by the time you resume your normal activity. Alternate rest phases with non-strenuous activities throughout the day.
Step 4. Support the neck
Wear a scarf or turtleneck sweater for light support during the day. Alternatively, you can put a neck pillow (such as those used on an airplane) on the nape of your neck while you work.
Rigid support is generally not required. If you get used to a stiff collar, the problem may become worse or you may experience pain in other parts of your body, such as your back. In this case, a soft support is sufficient
Step 5. Do gentle stretching exercises
Slowly move your neck from side to side while holding the position for 30 seconds for each rotation.
- Concentrate on stretching your neck to the left and right and then forward, but don't lean back, as this often makes a stiff neck worse.
- Only stretch as far as the pain allows. Don't try to "push" yourself any further and don't do the exercises too quickly.
Step 6. Massage your neck carefully
Rub the nape of your neck with your fingers, near the contracted area, for three minutes.
- Don't overdo the pressure and stop immediately if you experience greater pain even with a gentle massage.
- If you can't bend your arms back due to pain, ask a friend or family member to carefully massage the back of your neck.
Step 7. Consider your posture
The neck should be fairly straight when you sit and lie down, but you shouldn't try to hold it rigidly in place.
- This is more useful in the long term than in the short term, as good posture is essential to prevent new episodes of neck cramps.
- When you sleep, lie on your back or on your side. Do not sleep prone, as this position forces you to twist your neck in an abnormal posture. Make sure that the pillow is not too high to avoid bending the neck but, at the same time, that it is not so low that it offers no support.
- Don't sit for too long with your head bowed forward or backward. Take breaks throughout the day to stretch and stretch.
Method 2 of 2: Medical Treatments
Step 1. Get chiropractic treatment
Chiropractic is a branch of alternative medicine that, thanks to manipulation techniques, gently forces the joints to regain lost alignment.
- Neck chiropractic sessions are safe, effective and are able to eliminate the cause of the contracture; they are also often performed for the compressed nerve.
- Most chiropractors will also suggest physical therapy exercises and massages.
Step 2. Ask your doctor to prescribe stronger pain relievers
If the pain does not subside with over-the-counter medications even after several days of therapy, then your doctor may prescribe muscle relaxants or tricyclic antidepressants.
- Muscle relaxants reduce the strain and pain caused by stressed neck muscles.
- Some antidepressants increase the production of neurotransmitters in the spinal cord, reducing pain signals sent to the brain.
Step 3. Try Physiotherapy
Neck exercises and tractions prescribed by a physiotherapist provide immediate relief and at the same time strengthen the muscles, so as to avoid recurrence.
- The physiotherapist will guide you in performing specific exercises and stretches for the neck, very useful for long-term recovery. He will also ask you to do them only in his studio initially, but later you can continue at home on your own.
- Traction is a special type of therapy that uses a series of weights and pulleys to stretch the neck. It is practiced under the supervision of a professional and is particularly useful in cases where the stiff neck is related to irritation of the nerve root.
Step 4. Request an orthopedic cervical collar
This type of collar offers rigid support to the neck and helps to moderate pain by reducing the pressure the muscles have to bear.
You should wear it for no more than two weeks, as excessive use of this device could further weaken the muscles
Step 5. Learn about corticosteroid injections
It is a therapy in which the doctor injects cortisone drugs into the nerve root and into the joint or muscles of the neck.
- These injections are very helpful for stiff neck caused by arthritis.
- Likewise, the doctor might also inject local anesthetics such as lidocaine.
Step 6. Consider surgery
This approach is reserved only for the most severe cases, where the origin of the problem is due to the nerve roots or the spinal cord.
Most neck contractures aren't caused by serious problems, so surgery isn't used often
Step 7. See a licensed acupuncturist
This practitioner inserts sterile needles into pressure points in the body to relieve pain.
Research has come up with mixed results as to whether this practice is effective on stiff necks, but it is a solution you should try if you suffer from chronic contractures
Step 8. Get a professional massage
Massages performed by a qualified therapist provide lasting relief.
You should think about this type of treatment if you find yourself feeling some relief with a gentle self-massage
Step 9. Find out about TENS
It is a transcutaneous electrical nerve stimulator and works by placing electrodes on the skin that send light electric shocks to reduce pain in the area.
- There is clinical evidence that TENS, with the right intensity and frequency, is effective for various types of painful pathologies.
- Although home devices are available, it is advisable to undergo treatment at a doctor's office for best results.
Warnings
- Go to the emergency room immediately if a stiff neck prevents you from touching your chest with your chin. Such severe neck stiffness could be a sign of meningitis.
- If you don't see any improvement from home treatments within a week, call your doctor. If the stiff neck was caused by an injury, prevents you from sleeping or swallowing, or if it is accompanied by weakness and numbness in the arms, go to the hospital.
