If you have a stiff or sore neck, you are not alone. Nowadays, neck pain is one of the most prevalent types of pain in the United States. However, you can do some common self-care strategies to fix stiff neck, banish pain, gain flexibility and loosen tense muscles of the neck.
It is recommended that you have to take a rest for one or two days. This can give a chance to your injured tissues to recover, subside stiffness and muscle spasm. Also, remember that prolonged inactivity can result in muscle weakness, and weak muscles struggle to support the neck and head appropriately.
Applying heat to the neck stimulates blood flow, which contributes to a more favorable healing environment. While ice packs can help alleviate most types of neck stiffness by reducing local inflammation. Certain individuals prefer to be treated with ice, while others prefer to be treated with heat. Additionally, you can use both in conjunction with one another.
Neck stretches for stiff neck
Gentle stretching helps fix the stiff neck by relieving stiffness and restoring the neck’s natural range of motion. Therefore, it is a brilliant idea to learn appropriate stretches with the help of a physical therapist or other experienced health professional.
Perform this exercise while standing, with your feet hip-width apart and your arms down by your sides.
- Gently tilt your head toward your right shoulder and reach out with your ear to touch it. When you sense a stretch, stop there. Avoid from raising your shoulder.
- Maintain the stretch for 5-10 seconds before returning the starting position.
- Rep on the opposite side. 10 repetitions.
Perform this exercise while seated or standing.
- Maintain your head squarely over your shoulders and straight back.
- Turn your head slowly to the right until you feel a stretch in your neck and shoulder.
- Maintain the stretch for 15-30 seconds before gradually turning your head forward again.
- Rep on the opposite side. Perform up to 10 sets.
Forward and Backward Tilt
Perform this exercise while you’re seated or on your feet. Maintain a calm and smooth pace.
- Begin with your head squarely over your shoulders and straight back.
- Hold for 15-30 seconds while lowering your chin toward your chest. Regain your composure and slowly raise your head back up.
- Tilt your chin upward toward the sky and draw your chin’s base toward your back. 10 seconds later, return to the starting position.
- Repetition of the set is recommended. Make it a daily habit.
Perform this exercise while standing.
- Lift your shoulders and move them forward in a circle. Repeat 6 times.
- Return to the starting point and create another 6 circles, this time in the other direction.
Nonsteroidal anti-inflammatory medicines (NSAIDs), which help by decreasing inflammation, are commonly used to treat neck stiffness and soreness. Common types of NSAIDs are
But there may be possible side effects of these drugs; always discuss with a pharmacist or physician before taking any medications.
Low-impact aerobic exercise
Along with stretching, any form of low-impact aerobic activity, such as walking, is frequently beneficial for alleviating stiffness. Even if walking does not directly affect the neck, it helps circulation oxygen to the soft tissues throughout the spine, promoting recovery.