How to Treat Stiff Neck : Stiff neck is usually not a serious health problem, but it can hinder daily activities and make it difficult to fall asleep. There are many causes of neck stiffness, including poor working posture, improper sleeping posture, muscle strain during exercise, anxiety or other health problems. Try the following methods to soothe neck muscles.
How to Treat Stiff Neck : Best Remedies 2020
Method 1: Use hot and cold therapy:
01: Apply a wet hot compress on the neck.
Heat can help tight muscles relax , and damp heat is better than dry heat, because it can let the heat penetrate into the neck muscles more effectively. Apply heat to the back or neck 3 times a day for at least 20 minutes each time. Must Read: How to Get Rid of Fat on Back of Neck : Best Way to Lose Upper Body Fat 2020
- It is best to use the moist heat pads sold in the pharmacy, which can control the temperature and can be used for a longer time. You can also use a hot water bottle, shower or take a bath with hot water.
02: Put a hot towel on your neck.
Dip the towel in a bowl of hot water, or pour hot water on the entire towel. You can also put the towel in the dryer for 5 to 7 minutes. Dry the towel so that it does not drip, but it is still warm. Cover the towel with a stiff or sore neck. After applying it once, it can be repeated after 20 minutes. Repeat the application about 3 times.
03: Use an ice pack to soothe your neck.
Low temperature can reduce local pain and reduce lactic acid accumulation, and muscle soreness is caused by lactic acid accumulation. Apply the ice pack to the stiff neck, usually around the hairline behind the neck. Apply ice for 10 to 15 minutes every 2 hours.
- You can also apply ice in a more comfortable position. Sit in a comfortable chair, leaning your head back on the back of the chair. Place the ice pack between the shoulder and the bottom of the head. The body leans back against the ice pack so that the neck can enjoy the full benefits of the ice pack.
- Some experts believe that ice compress will make the neck more stiff, because the low temperature promotes muscle contraction. Try both methods to see which one makes your neck feel most comfortable.
- Apply cold compresses for the first 48 to 72 hours of acute pain, then change to hot compresses.
Method 2: Do stretching exercises to relieve neck stiffness
01: Swing your head back and forth.
Most of the time, as long as you do some exercise to relieve tension or strain the neck muscles, you can immediately relieve the neck stiffness. Close your chin to your chest, then lift it up towards the sky, stretching the muscles around your neck. Repeat for a few minutes.
- If this exercise is painful, do not raise or lower your head too much. As long as there is a little sense of pulling.
02: Tilt your head left and right.
Tilt your head to one of your shoulders, repeat with the other side, and stretch the muscles on both sides of your neck. Continue to relieve the pain a little, so that the muscles are not so tight.
03: Turn your head left and right.
This action is the most painful for a stiff neck, so do it slowly. Continue turning your head left and right for a few minutes.
04: Do less strenuous physical activity.
For the first few days of stiff neck, it is best to reduce the amount of activity. This helps reduce symptoms and relieve inflammation. During the first two or three weeks when your neck starts to stiffen, do not engage in the following physical activities or sports:
- American football, rugby, hockey, or other sports that have a lot of physical contact.
- Running or jogging
- Sit-ups and leg lifts
Method 3: Know when to see a doctor
01: If the pain does not go away, it is best to see a doctor.
Sometimes, a stiff neck, like a herniated disc or nerve compression, can be a symptom of a serious disease. An injury like this can not heal it self. If the stiff neck persists for several days, it is best to contact your doctor to see if you need treatment.
- Your doctor may give you anti-inflammatory drugs. The stiff neck may be caused by inflammation, and the doctor can directly inject cortisone into the stiff area to reduce inflammation.
02: Check your anxiety level.
The accumulation of anxiety may cause the body to become too nervous, which in turn may cause a stiff neck. If you think your neck stiffness is caused by anxiety, you can ask your doctor or counselor about anxiety treatment.
03: Seek medical attention when severe symptoms occur.
Stiff neck is one of the first symptoms of meningitis. This is a serious bacterial infectious disease that causes brain swelling. stiff neck may also be a sign of a heart attack. If the following symptoms occur, be sure to see a doctor immediately:
- Vomiting and nausea.
- Chin can’t touch the chest when looking down.
- Chest pain or left arm pain.
- If you have difficulty sitting, standing, or walking, you must seek medical attention immediately.
Method 4: Use painkillers
01: Use topical analgesic ointment.
Some ointments contain menthol or other ingredients that soothe the skin and muscles, which can immediately relieve pain. Popular soothing analgesics include Icy Hot, Bengay and Aspercreme.
- You can also make painkillers yourself. Pour 2 tablespoons of coconut oil and 1 tablespoon of beeswax into a small saucepan and melt it over medium heat.
- Add 5 drops of peppermint oil and 5 drops of eucalyptus oil. Pour the mixture into a covered container, such as a small glass jar. After it cools, apply it to the neck and surrounding areas.
02: Take ibuprofen or aspirin.
They are all non-steroidal anti-inflammatory drugs that can effectively relieve pain and can be bought in pharmacies without a prescription. Do not take more than the recommended dose.
03: Use muscle relaxants.
They are useful for relaxing muscles and help relieve neck stiffness or soreness. It can only be used for a short time, and it is best to take it before going to bed. Use muscle relaxants only when stretching, cold and hot compresses, etc. do not work. MUST read:Best Yoga to The People : Best Yoga Positions in 2020
- Muscle relaxants may contain other drugs. Look carefully at the instructions and take only the appropriate dose.
Method 5: Adjust sleeping position
01: Choose a pillow with good support.
If you occasionally fall asleep, the problem may be on the pillow. Choose the right pillow according to the sleeping position to reduce the occurrence of stiff neck. The memory pillow is a good choice, it can provide even and consistent support, so that the neck can be completely relaxed when sleeping.
- If you are used to sleeping on your side, the pillow must keep your head in a horizontal position instead of sinking in.
- If you like to sleep on your back, the pillow should keep your head in a horizontal position and not keep your chin close to your chest. Also read: How to Have Sex : Best Way to extend sex time 2020
02: The feather pillow will be replaced after one year.
The feather pillow can support the neck well, but after about a year, the fluffiness will drop. If you have been using this type of pillow for a long time, and often fall pillow, consider replacing with a new pillow.
03: Try to sleep without pillows.
Many doctors recommend that after a neck injury, try sleeping without pillows for a few days. This may help relieve symptoms and prevent neck stiffness due to improper sleeping posture.
04: Make sure the mattress is strong enough.
Your mattress may not provide enough support for your spine and neck. If it has been used for many years, it may be time to replace it with a new mattress.
- You can also try to sleep on the mattress in reverse. The mattress should occasionally be turned over to prevent deformation. The manufacturer’s maintenance instructions must be followed, as some types of mattresses cannot be turned over, such as double cushion mattresses.
05: Don’t sleep on your stomach.
Sleeping on your stomach has a great effect on your spine and neck, and your neck is forced to twist to one side all night. Try to sleep on your side or on your back. In this way, even if you turn over and sleep on your stomach in your sleep, at least you will not sleep longer on your stomach than you did on your stomach.
06: Sleep 7 to 8 hours every night.
Get plenty of rest so that the body can recover on its own. Sleep disturbances can increase neck pain because the body does not have enough time to relax and recover. Make sure that sleep is not interrupted every night, you can feel the dawn. Also Read: How to Reduce Belly Fat on your Body
Method 6: Soothing neck with massage and alternative Therapies
01: Massage your neck.
Massage is one of the most effective ways to relieve neck stiffness. Massage your neck yourself as follows:
- Put your hands on your neck and rub it back and forth to warm the back of your neck.
- Use fingertips to gently massage the neck in a circular motion. Massage the entire neck to relieve muscles, especially the most stiff parts.
- Massage your neck back and forth for a few minutes. Also read: How to Have Sex : Best Way to extend sex time 2020
02: Receive massage treatment.
The massage therapist can work with you to find out the tense muscles. Tension in the muscles of other parts of the back or shoulders can cause a stiff neck. Also read: How to Have Sex : Best Way to extend sex time 2020
- Check if your medical insurance covers massage services.
03: Try Acupuncture.
Chinese medicine practitioners will puncture the skin with fine needles to stimulate various acupuncture points to treat pain and other diseases. Although some people question the effectiveness of acupuncture, many people who suffer from neck pain for a long time rely on it extremely.
- Consult an acupuncture therapist for details on the treatment of stiff neck or pain.
Method 7: Try other home remedies
01: Take magnesium supplements.
Although there is no scientific evidence to show that it is helpful for stiff neck or soreness, it is believed that magnesium can effectively relax muscles and help many people suffering from muscle aches. Try taking magnesium supplements.
- The recommended daily intake of magnesium supplements varies by age and gender, and is usually between 310 and 420 mg. Always use the recommended dose.
02: Soak the warm water with Epsom salt.
Epsom salt is magnesium sulfate. Although scientific research has shown that Epsom salt has no effect on improving muscle soreness, people often add it to hot baths.
03: Try scraping.
Scraping Use a spoon with a rounded edge to push the back until the squeegee is removed. This is very popular in China and Vietnam. Its purpose is to promote blood flow at the site of scraping and expel toxins and other unhealthy elements.
Now more and more scientists are beginning to study this traditional therapy, and some studies have even achieved good results.
- Scrapping has been controversial. After shaving, red, purple, or black spots will appear on the skin, which looks scary, and not all patients will feel comfortable or effective.
- Be careful when scraping. When you feel uncomfortable or have skin pain, be sure to tell the therapist. Don’t get any relief after the treatment, but let the skin be irritated and painful.
Method 8: Prevent relapse
01: Make sure the work space is ergonomic.
Many people have stiff necks because the work space is not ergonomic. Adjust the height of the chair to ensure that your feet are on the ground while sitting and your arms can be placed on the table. Also read: How to Have Sex : Best Way to extend sex time 2020
- The computer monitor should be level with your eyes.
02: Don’t sit too long.
If you sit at work all day or drive for a long time, be sure to take regular breaks. Walk around to give your muscles a chance to stretch instead of staying still for hours.
03: Don’t look down at your phone often.
Neck stretches all the way down will cause chronic injury. Raise your phone or tablet as close as possible to your eyes.
04: Don’t carry a heavy school bag on one shoulder.
Carrying a heavy weight on one shoulder can cause excessive weight on one side of the body. The neck and back muscles will compensate, resulting in a stiff neck. Choose a backpack or a small trolley case. Also read: How to Have Sex : Best Way to extend sex time 2020
05: Exercise with the right skills.
Incorrect weight lifting is a common cause of stiff neck. If the technique you use is not safe, it may strain your muscles or compress your nerves. Consult a coach to ensure that you lift weights in the correct posture.
- Weightlifting weight must not exceed your own range. The weight used should not be easily lifted, nor can it be so heavy that the body is about to fall forward. Find the right weight based on your size and muscle strength.
- Do not lift too many times a week. Muscles need time to repair. Exercising too often can lead to overworked muscles.
06: Stand against the wall.
Both heels and shoulders are wide, buttocks are tight against the wall. The scapula should also hit the wall, which is more important than whether the top of the shoulder is attached to the wall.
- You may need to pinch the shoulder blades slightly in the middle to get them into a more natural posture and stick against the wall. This action is sometimes referred to as “opening the chest”.
- After posing your body, pay attention to your head posture. Pay attention to whether the back of the head touches the wall. If not, it means the neck is leaning forward, which is probably caused by the weakness of the neck muscles.