A stiff neck can be painful and can interfere with your daily activities. Your symptoms may even make it hard to get a good night’s sleep. Most of the time, neck pain is temporary, but without proper care, it can become chronic.
According to statistics from 2012 National Health Interview Survey data published in 2016, of Americans deal with neck pain or problems. While neck pain can often be traced to injury or specific health conditions, work and home routines can be culprits too.
Common causes of neck pain include:
- Poor posture
- Stress, muscle tension
- Muscle strain
- Fibromyalgia
- A compressed or pinched nerve
- Disc degeneration
- Whiplash
- A spinal cord injury
To prevent neck pain from becoming a chronic concern, it’s important to address it right away. Stretching, lifestyle adjustments, and medication can all help alleviate muscle pain and tension in the neck.
Neck pain treatment and remedies
Remember that any pain, stiffness, or mobility issues involving your neck should be evaluated by a doctor. It’s important to rule out injuries and infections. Always ask for professional medical advice before trying approaches on your own.
A physical evaluation by a doctor can help identify the cause of your pain. X-ray, MRI, and ultrasound, imaging can also be helpful in making a diagnosis.
1. Apply heat or ice
Ice can help reduce inflammation and swelling by lowering blood flow to an area. Heat does the opposite, stimulating blood flow.
Both ice and heat can work together to help soothe a strained or torn muscle, and give it time to heal. They can provide timely pain relief for an overworked spot on your body, such as the neck.
The American Academy of Orthopaedic Surgeons (AAOS) recommends applying ice for 20 minutes a few times a day for soft tissue injuries. Make sure you buy or make a cold compress that prevents the ice from directly touching your skin.
You can alternate between applying ice and heat. Taking a warm bath or shower or using a heating pad may also help.
2. Take over-the-counter (OTC) pain relievers
OTC pain relievers don’t require a prescription and can help reduce general pain and inflammation in the body. OTC pain relievers include a class of medication called nonsteroidal anti-inflammatory drugs (NSAIDs). Common NSAIDs include ibuprofen (Motrin, Advil) and naproxen sodium (Aleve).
Another OTC pain reliever is acetaminophen (acetami Tylenol), but while this medication can reduce pain, it doesn’t have anti-inflammatory properties.
Always take these as directed by a doctor or by following the instructions on the bottle. NSAIDs and other OTC pain relievers can have side effects, including upset stomach, nausea, and diarrhea.
3. Stretch but avoid sudden movements
Stretching can help relieve pain and stiffness and prevent it from recurring in the future. It’s important to stretch gently and slowly, making sure you always breathe in and out fully. Sudden movements, or over-stretching, can cause more pain or injury.
Exercises to relieve neck pain and stiffness are often straightforward and can be done at home (or at your desk). Talk with a doctor or physical therapist (PT) about creating a manageable routine that works for you.
Stretches often used to help with neck stiffness include:
- Rolling your shoulders backward and then forward in a circle
- Pressing your shoulder blades together lightly, holding the position for a few seconds, and then repeating
- Slowly turning your head from side to side, as far as is comfortable.
4. Limit physical activity that bothers your neck.
If your neck stiffness and pain started after doing a physical activity, you should limit that activity until the stiffness resolves. These physical activities could include activities done either as part of your job or as recreational exercise.
In general, you should limit heavy lifting and activities that may aggravate your neck muscles any time you have neck pain.
If you have a muscle strain, you’ll likely require rest in order to heal fully. Your ideal rest period will depend on the injury and may range from days to weeks. This window can be determined by a doctor or other healthcare professional.
Takeaway.
Neck pain is a common problem, affecting millions of people each year. Most of the time, a stiff neck with minor pain can be treated at home with ice, OTC pain relievers, and light stretching.
Lifestyle adjustments can help reduce and prevent neck pain too. Try to take a break from your computer or phone, and be more mindful of your posture. Consider adjusting your sleeping position, or trying a new pillow, if you find yourself consistently waking up with a sore or stiff neck.
If your neck pain persists, worsens, or is accompanied by other symptoms, reach out to a doctor. This is especially important if you recently experienced an injury. Taking action as soon as you notice a problem can prevent the problem from worsening and help you develop preventive tactics.
