Relief For A Stiff Neck

A stiff neck is typically characterized with soreness and difficulty moving the neck.  Having a stiff neck can also lead to headaches, neck pain, and shoulder pain.  The most common cause of a stiff neck is muscle strain or soft tissue sprain.

When you have a stiff neck, it’s important to keep moving your neck to stop it stiffening up further. Move your neck gently in all directions every few hours, to try and increase your range of motion.

Here are some gentle stretches you can try to help avoid a stiff neck, or to improve your stiff neck:

• Roll your shoulders backwards and down – 8 to 10 times
• Squeeze your shoulder blades together – 8 to 10 times
• Bring your ear to your shoulder 8 to 10 times on each side

A stiff neck is typically the result of muscles weakening over time from poor posture or misuse.  Try keeping these things in mind throughout your daily activities:

• Sleep on a firm mattress, on your side or back – avoid sleeping on your stomach
• Use a pillow that supports the natural curve of your neck – sleep on a low, firm pillow
• Turn your chair to face your computer or laptop and adjust your chair so the screen is at eye level
• Keep your head back over your spine rather than hunched forward
• Keep up normal activities as much as possible, but avoid jerking or painful activities
• Resting for one or two days will allow any injured tissue in the neck to begin to heal
• Stretch regularly if you’re working at a desk, driving long distances, or sitting for prolong periods of time
• If you feel stressed, try relaxation techniques such as deep breathing or meditation to help ease tension in your neck
• Avoid looking down at your smart phone & having your neck bent forward for long periods of time
• Apply heat or ice to the neck. Use ice for the first 48 to 72 hours, after 72 hours use heat
• Take over-the-counter pain relievers such as ibuprofen or acetaminophen.

Massage therapy, acupuncture, physiotherapy and chiropractic treatments can all help to relive the pain and stiffness, caused by the weak muscles or over use of the muscles.

However, you should always talk to your health care practitioner or doctor if you suffer from the following symptoms:

• The pain keeps getting worse
• The neck area becomes tender
• High fever
• You have had a recent car accident, concussion, or sports injury
• Numbness, or constant pins and needles in your arm that does not get better