How to Treat a Stiff Neck?

Are you suffering from a stiff neck lately? You're not alone, and in fact, with more people sitting idle at their computer, a stiff neck is becoming more common. The muscle most widely thought to be associated with the development of a stiff neck is the levator scapula muscle. Pain and stiffness in the neck is thus felt to be going down to the shoulder blades. Pain may often be associated with a headache as well.

Stress and poor posture are the two most common factors for a stiff neck and shoulders. Sleeping on unsuitable beds and mattresses, long hours on the computer, long phone calls without headsets, sitting in a chair with too high armrests and unsupported car seats – all of these factors may contribute to the development of a stiff neck. It is advised to take short breaks and walk around for a while to take a break from the pressures of work and family commitments. It helps your body release muscular tension that gets built up during the day.

Do you work for a long time staring at your computer screen? Chances are you do, and this isn't healthy for your body for many reasons. That's why it's important to take even just a 5 minute break every hour to walk around a bit or do some light neck and shoulder stretches.

What else do you need to know about treating a stiff neck?

Right mattress and pillow

Human beings spend one third of their lives in bed therefore it is important to make sure that you sleep on the right mattress and pillow. The recent advancement in mattress technology has been the invention of memory foam. It is known to give appropriate support to the body at the right places and is of immense help in releasing the tension that we carry along with ourselves through the day.

Also, it is important to make sure that the pillow provides full support to your neck. For this, it is ideal to check that your head doesn’t tilt back while you sleep on your back, or is not below the spine level while you sleep on your side. The best pillow for preventing a stiff neck is the one with medium firmness and plump stuffing that has some bounce to it.

Massage

Massage by a massage therapist is an effective and fast relief method for stiff neck. You may even try gentle self massage with anti-inflammatory creams and balms that are available over the counter. While massaging, it is advised to be careful to not to strain while reaching back.

Heat therapy

Heat therapy provides relief from neck muscles stiffness and soreness associated with arthritis and poorly healed neck injuries. Moist heat permeates through the painful neck and shoulder tissues, and increases the blood circulation in the affected area. This relieves inflammation and provides relief from pain. Various methods of applying heat include neck wraps, hot water baths, hot water bottles, and electric heating pads. Putting a hot water bottle or a heating pad on your neck for 30 minutes three or four times each day provides relief to neck pain and stiffness.

Consulting a chiropractor for neck pain   

According to a chiropractor, misalignment in your spine or misplacement of joints puts extra pressure on the cervical nerves which innervate the muscles of the cervical spine. To correct any such misalignments, a chiropractor makes short thrusting actions to put the misplaced vertebrae in place. There may be a temporary bruised feeling at the end of this therapy and a number of sitting may be required to consolidate this adjustment.

Acupressure

Acupressure provides easy relief to stiff neck. The acupressure point for stiff neck is situated on the back of the hand, between the bones in the depression behind the knuckles of the first and middle finger. This point can be effectively stimulated by applying direct pressure with your finger or thumb.

Another acupressure point that is known to relieve neck pain and stiffness is located on either side of the spine on the outer edge of the neck muscles, in a hollow at the base of skull.

Exercise

Neck exercise is a standard approach to treat neck pain or stiff necks. Neck exercise decreases neck pain and stiffness, increases the scope of movement of your neck and helps you get better sleep at night.

If you follow a sedentary lifestyle, it is best to get up every 20 minutes and walk around to keep your muscles active. Stretching exercises such as making large circles with your arms to extend your muscles, and looking around the room in all directions help you get any kinks out of your neck. Also, meditative exercises and deep breathing help to ease a stiff neck.
Avoid cold drafts

Cold drafts make your neck muscles stiff. It is advised to keep the windows of your side closed while you sleep, and wear a light scarf around your neck in cool weather.

Pain killers and muscle relaxants

Pain killers such as Aspirin or ibuprofen can help reduce the neck swelling and pain. Two pills of Aspirin every four hours reduce the swelling and pain of a stiff neck.  In case Aspirin produces side effects such as stomach upsets, then it is best to take pain killers recommended by the doctor. Children should not be given Aspirin because of the associated risk of Reye's syndrome.

It is important to note that pain killers or muscle relaxants temporarily relieve the neck pain and stiffness but do not treat the underlying cause.

Consult your doctor

Symptoms of neck pain and stiffness usually get better in 48 hours without medical attention.  But if this stiffness continues for more than two days and the above described measures fail to work, it is advised to see a doctor who can help you get some relief. You might be recommended to wear a neck brace or may be directed to a physical therapist for a massage or to a radiologist for an ultrasound.

The prospects of recovery from neck pain and stiffness are generally good especially if the patient stays active and mobile, and get the right kind of treatment without any delay.