0505050387
0505050387
Published on: 24th September 2024
Medically reviewed by: PT. Clinia Ramiscal
Medically reviewed by: PT. Clinia Ramiscal
While a stiff neck can happen due to improper posture, sitting upright for long hours, or sleeping in the same position, it can indicate serious underlying concerns too such as inflammation of tissues, meningitis, etc. The neck sprain impacts the muscles and ligaments around the bones, causing muscle strain and contraction. The pain may go away on its own with home remedies, lifestyle changes, and exercise, but you may have to consult a doctor if the condition persists.
In this post, we will take you through stiff neck causes, symptoms, remedies at home, things to avoid, prevention, and treatment.
Table of Contents
Understanding Stiff Neck: Causes and Symptoms
Before understanding the stiff neck remedies, it is important to know the causes and symptoms of neck pain, which we are going to discuss further:
Causes of Stiff Neck
- Whiplash is when the neck moves aggressively in another direction (side to side, front to back, and vice versa) due to a tragic injury.
- Poor posture at the workplace, constrained space to sit in, physical or mental stress.
- Diseases such as meningitis (swelling in the brain), fibromyalgia, certain cancers, and neck arthritis.
- You may encounter neck pain due to overworking the tissues in the neck, trauma or injury to it, stress, a disease, or arthritis. Especially, the strain on the shoulder and neck muscles due to using a phone for too long is a common reason for the problem.
- Herniated disks or bone spurs can lead to nerve compression in the area, and cause stiffness.
Stiff Neck Symptoms
- Localized pain in the neck and surrounding areas with difficulty in moving around. Reduced mobility because of the muscle ache.
- Muscle tension in the neck causes restricted movement and discomfort.
- Radiating pain in the upper and lower back and swelling or inflammation of the neck muscles.
- Soreness and tenderness at certain spots of the neck along with headache.
- Trouble sleeping, tiredness, confusion, and concussion due to pressurized nerves.
- A tingling sensation in the neck, shoulders, and arms, which repeats constantly.
Effective Stiff Neck Remedies to Try at Home
You can follow home remedies for stiff neck to get some relief. Here are some practical ideas that you can consider:
1. Heat and Cold Therapy: Use hot and cold compress alternatingly on the affected neck area. Get an ice pack and heat pack for this purpose. These are available in the nearest pharmacies. Repeat once or twice every day for a few minutes.
2. Gentle Neck Stretches and Exercises: Move your neck gently from side to side and back to front by applying light pressure to alleviate stiffness. Turn your neck 360 degrees clockwise and anticlockwise a few times when the pain is mild. Put your hands forward and at the side, and flap easily for neck pain relief and that of the spine and shoulder.
3. Herbal Remedies and Essential Oils: Massaging with peppermint, marjoram, basil, and lavender essential oil on the neck and solving stiff neck problems. Take some drops on your fingertips and gently rub the oil on the affected spots. Take rest by lying down or being in a comfortable position thereafter.
2. Gentle Neck Stretches and Exercises: Move your neck gently from side to side and back to front by applying light pressure to alleviate stiffness. Turn your neck 360 degrees clockwise and anticlockwise a few times when the pain is mild. Put your hands forward and at the side, and flap easily for neck pain relief and that of the spine and shoulder.
3. Herbal Remedies and Essential Oils: Massaging with peppermint, marjoram, basil, and lavender essential oil on the neck and solving stiff neck problems. Take some drops on your fingertips and gently rub the oil on the affected spots. Take rest by lying down or being in a comfortable position thereafter.
Best Practices for Preventing Stiff Neck
Prevention is better than cure is the truth. So, apart from stiff neck treatment at home, you must rather focus on how to avoid the ‘pain in the neck’ at first:
- If you work for long hours by sitting at a place, then ensure that you sit upright with less strain over the spine, neck, and back. Take intervals to get up and walk around a bit.
- Do not work in cramped places, especially if you have a desk job. Sitting in a cramped position can cause a stiff neck more often than not. Choose an ergonomic workspace instead.
- Engage in regular physical activity to flex your muscles. This will get rid of any stiffness in the body and strengthen the muscles all over the body. Also, it will keep your weight in check, directly preventing neck issues.
- Place a small pillow underneath your neck during sleep. This will give you neck pain relief and avert a more serious crisis of chronic pain.
- Hot baths in Epsom salt water ease pain in many ways and rejuvenate you. It also improves blood circulation, which can help combat muscle and tissue-related ailments.
When to Seek Professional Neck Pain Treatment?
If the pain lasts for more than a few days, then it is time to seek stiff neck treatment by consulting your healthcare provider. Here are a few instances, when you must look for help from neck pain clinics:
- If you are unable to move your neck in any direction due to excruciating pain
- If there is a constant headache because of soreness and pain in the neck muscles
- If you feel you have sprained your neck and cannot lift your head
- If none of the home remedies for stiff neck have worked.
- If you feel a current-like feeling running down your spine on the slightest of neck movement.
Stiff Neck Treatment at Home: What to Avoid?
While a stiff neck treatment through massage, essential oils, and other techniques at home is convenient, here are some warnings and mistakes to avoid:
- Follow the advice of a professional when it comes to stiff neck exercises. You can watch video tutorials by therapists if you cannot visit one. But do not start any exercise without proper guidance.
- When exercising, avoid overexertion, or it can lead to an injury to the neck. As for stiff neck remedies, yoga, and meditation are good to start with.
- Whenever applying hot and cold compress for neck pain treatment, do not use overheated pads or very cold ice packs. Remember to alternate the compress and not to apply hard pressure.
- Do not forget to take a neck pillow with you if you are traveling. You can even use a cushion for a stiff neck when sitting or lying down.
- While practicing stiff neck treatment at home, do not let children ape you as some exercises may not be appropriate for kids.
Physiotherapy at Home by First Response Healthcare
For those suffering from a stiff neck, First Response Healthcare provides a convenient physiotherapy at home service, delivering expert care directly to your doorstep. Our DHA-licensed physiotherapists are skilled in alleviating neck pain and stiffness through customized exercises and techniques aimed at improving mobility and reducing discomfort. With personalized physiotherapy sessions conducted in the comfort of your home, you can address your neck issues without the need to visit a clinic, ensuring a quicker and more comfortable recovery. First Response Healthcare’s physiotherapy at home service makes managing neck pain more efficient and effective, all from the ease of your own space.
Conclusion: Ensuring Neck Pain Relief
While stiff neck remedies at home can be helpful, specialized treatment techniques are being researched to deliver quicker and longer-lasting relief from the condition. According to the Ministry of Health and Prevention, in 2022, the UAE was named the host country of the International Conference on Otorhinolaryngology ENT 2023, with surgeons and medical professionals from all walks of life, along with those dealing with head and neck surgery.
The country is taking great leaps in the advancement of medical science and treatment. As individuals, we must support these efforts by taking care of our health, and consulting a doctor if neck pain or other health issues persist.
Frequently Asked Questions(FAQs)
Q. Can a Stiff Neck Go Away on Its Own?
Sometimes a stiff neck can ease on its own, especially if the injury or stress is mild. However, you can always try the home remedy for a stiff neck for added relief.
Q. How Long Should I Apply Heat or Cold Therapy?
Do not apply heat or cold pad for more than a few seconds at a time. Take turns for each compress and do not continue if there is discomfort.
Q. Are There Any Specific Exercises to Avoid if I Have a Stiff Neck?
Any strenuous exercise is a big deal if you have a stiff neck, especially those that involve your neck, shoulders, arms, and back.
Q. What Are the Best Sleeping Positions to Prevent Neck Pain?
You may sleep on the back or side for neck pain relief, as it will help with muscle stretching, and reduce tension on the shoulders too.
Q. Can Stress Cause a Stiff Neck?
Stress is one of the leading causes of stiff neck in individuals. Stress of any kind be it physical or mental is detrimental to health, and in this concern, your neck.
