Stiff Neck: Causes, Treatment, and Remedies

A stiff neck can be due to soreness and cause difficulty moving the neck.

This happens especially when you try to turn your head to the side.

It may also be accompanied by a headache, neck pain, shoulder pain, and/or arm pain.

Moreover, in order to look sideways or over the shoulder, you may need to turn your whole body instead of the stiff neck.

In most cases, you are aware of the stiff neck.

It could occur when you wake up in the morning, or later in the day after some strenuous activity.

This may include moving furniture, lifting heavy weight, etc.

In most cases, a stiff neck goes away in a week.

However, how you manage and care for your stiff neck, recovery time, and the likelihood of the returning pain will help prevent it.

Keep on reading to learn more about it.

Common Causes of Neck Pain

A stiff neck can be painful and can also interfere with your daily activities.

Your symptoms may even make it hard to get a good night’s sleep.

Most of the time, the neck pain is temporary, however, without proper treatment and proper care, it can become chronic.

According to statics from the 2012 National Health Interview Survey Data in 2016, over 14% of American deal with neck pain or problems.

Moreover, though neck pain can be traced to injury or specific health conditions, work and home routines are the culprits as well.

Some of the common causes of neck pain are:

• poor posture
• osteoarthritis
• muscle strain
• stress, muscle tension
• fibromyalgia
• a compressed or pinched nerve
• disc degeneration
• whiplash
• a spinal cord injury
• concussion

Moreover, the neck is also associated with high-stress levels, anxiety, and depression.

In order to prevent neck pain from becoming chronic, it is important to address it right away.

With the help of stretching, lifestyle adjustments, and medications, you can help alleviate muscle pain and tension in the neck.

Other Conditions causing Stiff Neck

It is important to note that neck pain can also arise from muscle tension or injuries.

However, certain medical conditions can also cause neck pain as a side effect.

This includes viral and bacterial infections, which can cause the lymph nodes to become inflamed and swollen.

Neck stiffness or pain can be a sign of conditions like:

• meningitis
• tonsilitis
• common cold or flu

• Epstein-Barr virus or mononucleosis, i.e. mono
• thyroid conditions including thyroiditis, i.e. inflammation of the gland
• heart disease or a heart attack

While it is important to note that symptoms of heart attack also include chest pain, trouble breathing, and feeling lightheaded.

If you believe you have a heart attack, make sure to contact 911 or local emergency services immediately.

Neck Pain Treatment and Remedies

It is important to note that any pain, stiffness, or mobility issues involving your neck should be evaluated by your doctor.

Moreover, it is important to rule out injuries and infections.

Make sure to seek medical advice before trying approaches on your own.

With the help of a physical evaluation, your doctor can identify the cause of the pain.

Also, X-ray, MRI, and ultrasound can help in making a diagnosis.

Apply Heat or Ice

ice can help reduce inflammation and swelling by lowering blood flow to the area.

While heat does the opposite, and stimulates the blood flow.

Bith ice and heat can work together to help soothe strained, or torn muscles and give them time to heal.

Moreover, they can provide timely pain relief for an overworked spot on the body, like your neck.

According to the suggestion by the American Academy of Orthopedic Surgeons, AAOS, applying ice for 20 minutes a few times a day for soft tissue injuries helps.

Make sure to buy or make a cold compress that keeps the ice touching your skin directly.

You can also alternate between applying ice and heat.

Furthermore, taking a warm bath or shower or using a heating pad can also help to alleviate pain.

Over-the-Counter, OTC Pain Relievers

OTC pain relievers do not need a prescription and can help reduce general pain and inflammation in your body.

Moreover, OTC pain relievers include a class of medication: nonsteroidal anti-inflammatory drugs, or NSAIDs.

Common NSAIDs are:

• iburophe, Motrin, Advil
• Naproxen sodium, Aleve

Another OTC pain reliever is acetaminophen or Tylenol, however, this medication can help relieve pain, but it does not have anti-inflammatory properties.

Make sure to take these medications as directed by your doctor or by following the instruction on the bottle.

NSAIDs and other OTC pain relievers have side effects, including upset stomach, nausea, and diarrhea.

Some other options are:

Stretch but Avoid Sudden Movements

Stretching can help relieve pain and stiffness and even prevent them from recurring in the future.

it is important, however, to gently stretch, making sure you always breathe in and out fully.

However, sudden movements or over-stretching can cause more pain or injury.

Exercise can help relieve neck pain and stiffness.

These are often straightforward and you can do them at home or at your desk.

Moreover, talk to your doctor or physical therapist, PT about creating a manageable routine that works for you.

Stretches often help to neck stiffness are:

• 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 it is comfortable

See a Physical Therapist, PT for Stiff Neck

Your doctor can refer you to a PT if you need help regaining strength and mobility in your neck after an injury.

PTs can help you with chronic pain management and relief.

Moreover, they will assign helpful exercises to train your muscles.

A PT can create a treatment regimen specifically for you depending on the cause of your stiffness or pain.

You will see the therapist during regular sessions.

And you can also do these exercises as directed at home.

In most cases, PT exercises can be done anywhere for a couple of minutes a day.

Consider a Chiropractic Care or Book a Massage for a Stiff Neck

A licensed chiropractor will manipulate your muscles and joints to provide pain relief.

They often specialize in working on specific areas of the body.

Their patients include everyone from people recovering from injuries to pregnant individuals.

Make sure to talk with your doctor about whether seeing a chiropractor may be the next best step for you.

Moreover, massage by a trained practitioner can also help to loosen and stretch your neck and back muscles.

Try Acupuncture for Stiff Neck

Acupuncture involves inserting needles into specific pressure points on your body to relieve stress, tension, and pain.

It is a form of traditional Chinese medicine and has been practiced for thousands of years.

Some researchers are of the view that acupuncture can trigger the natural pain relievers in your body.

While others think that it only creates a placebo effect.

Regardless, acupuncture continues to be a popular holistic treatment approach across the world.

Moreover, many consider it safe, however, going to an expert is the key.

Make sure to visit only a board-certified practitioner, and ensure that the needles are fully sterilized.

Both the American Society of Acupuncturists and the National Certification Commission of Acupuncture and Oriental Medicine offer online directories.

Limit Physical Activity that bothers your Neck

In case your stiff neck and pain begin after doing physical activity, you should limit that activity until the stiffness resolves.

These physical activities can include activities you do either as a part of your job or as a recreational exercise.

Moreover, you should limit heavy lifting and activities that can aggravate your neck muscles any time you have neck pain.

However, if you have a muscle strain, you will likely need to rest in order to heal fully.

Your ideal rest period depends on the injury and may range from days to weeks.

This window can be determined by your doctor or other healthcare professionals.

Preventing Stiff Neck

You can take steps to prevent stiff neck with the help of lifestyle changes and ergonomic workplace tools.

Prevention can also mean breaking some bad habits, like chronic poor posture.

Additionally, regular exercise can help to strengthen your muscles and make them less likely to be strained or injured.

It is important to note that smoking is also a risk factor for back and neck pain, especially if you have long-term nicotine dependence.

Talk with your doctor and consider making a plan.

Reduce Stress

Stress can cause you to tense muscles in your neck, shoulders, and back.

Thus, reducing stress can help treat and prevent neck pain and stiffness.

You can also choose to reduce stress in a number of ways, including:

• listen to music
• practice a type of meditation
• taking a vacation or break, even if it is just a short trip
• do something you enjoy, like a hobby

It can also help to set healthier boundaries in your professional and personal life.

Practice saying ‘no; to demands in your time when you are already overloaded.

Exercise Regularly

Exercising regularly has a number of health benefits.

Many of these can help to prevent injury and pain due to weak muscles in your relieve or can alleviate tension from stress.

Overall benefits of exercise are:

• strengthen muscles and bones
• boosts immune system
• helps to sleep better

• improves your mental health
• relieves stress
• increases your life expectancy

The World Health Organization, WHO recommends the following guidelines for exercise:

• Children ages 5 to 17 should aim to get 60 minutes of moderate to vigorous physical activity a day.
• Adults ages 18 to 64 should aim for 150 to 300 minutes of moderate-intensity aerobic physical activity, or at least 75 to 150 minutes of higher-intensity aerobic physical activity.

However, it is important to remember that exercise does not have to look like weightlifting or running marathons.

Walking, yoga, or playing with your dog o cat are all examples of great ways to get active minutes in your daily routine.

The best type of exercise for you can depend on your age, location, and ability among other factors.

Create an Ergonomic Workplace

Ergonomics refers to adjusting your workspace, schedule, or responsibilities in response to your individual needs.

It is basically about making changes to your job so that you can work better.

Moreover, ergonomics is often used to adapt jobs to people with chronic health conditions, or disabilities.

It can offer different management options and solutions when it comes to neck pain. These are:

Purchasing or Requesting a High-quality Chair for your Office Space: An adjustable office chair is ideal.

Adjusting your Chair into a Comfortable Position: Make sure to keep your feet flat on the floor and your knees a bit lower than your hips.

Using Proper Posture while Sitting: Maintain a proper posture by keeping your back straight and your arms level with the desk.

Moving your Computer at Eye Level: Make sure you are not craning your neck up or down.

Use an Adjustable Desk or Standing Desk: This way you can alternately sit and stand to work.

Moreover, changing your position can help lower the strain long hours of sitting have on your body.

Make sure of Ergonomic Keyboard and Mouse:  This may look like a split keyboard or a mouse that positions your hand vertically.

However, these changes can help improve posture, should cramping, and hand and wrist pain.

Standing to Stretch and Move every Hour: When on a break, try to walk around a little to loosen up.

In most cases, ergonomic solutions go hand in hand with a regimen from a physical or occupational therapist.

Limit how you Look at the Smartphone

Currently looking down at your phone can pull your neck muscles, putting a constant strain on them.

In some cases, it can also lead to neck pain.

This phenomenon has even earned its own term: tech neck, or text neck.

A small study identifies that sitting while texting causes the largest amount of flexion or bending in the neck.

While a larger 2019 study of 500 students in Jordan states that the length of mobile phone use was positively correlated with increased pain severity and duration.

Researchers found that more than 24% of students assigned their neck pain a score greater than 4 on the 11-point Numeric Rating Scale, NRS-11 for pain, indicated ‘moderate pain’ or worse.

Overall, the authors stress the importance of mindful use of mobile devices as these can contribute to neck pain.

And that changing positions and reducing the usage duration may be advised.

In case you have to use a smartphone, try some of the tips to reduce neck strain:

• hold your phone at eye level
• do not hold your phone between your shoulder and ear use ear bids or headphones
• take a break from your phone regularly
• adjust your position or take a break if you notice pain
• after using your phone, stretch to relax your muscles

Avoid Driving for long periods of Time without Breaks

Just like sitting at a desk can cause a stiff neck, sitting behind the wheel of your neck can also cause neck pain.

In case you have to drive for long periods of time, follow the tips below for preventing a stiff neck:

Take Breaks to Stand up and Stretch: Consider setting an alarm to remind you when to stop.

Adjust your Seat Properly: Set the driver’s seat and headrest in a position that provides you the most support and puts you in a good posture.

Never Text and Drive: It is illegal, dangerous, and bad for your neck to repetitively look up and down from the phone to the road.

Change your Sleep Position

One of the most important things you can do for your health is get a good night’s sleep.

The position you sleep at night can also affect your neck.

Sleeping on the side or your back, i.e. supine can put less strain on your neck than sleeping on your stomach, i.e. prone.

However, in side sleeping, the alignment of your thoracic and cervical spine is also important for preventing neck pain.

According to a study, lying supine with your dominant hand raised by your forehead is associated with increased neck pain in participants.

Moreover, side sleeping with a good pillow for proper alignment can help to enhance sleep quality.

Certain pillows claim to provide extra next support.

These claims are not always backed up by science.

However, you may find the right pillow that can make the difference in the neck’s comfort during sleep.

Moreover, you may also consider changing your mattress.

When to See a Doctor?

In case your neck pain interferes with your regular daily activities, you should seek medical advice or see a doctor.

According to AAOS, you should look for medical care for neck pain right away if:

• pain starts right after an injury or car accident
• you have pain that spreads down your arms or legs
• numbness or weakness in your arms, hands, or legs
• headache along with neck pain

These symptoms can be due to a more serious underlying health condition.

Final Thoughts

Neck stiffness and pain is a common problem that affects millions of people each year. In most cases, a stiff neck with minor pain can be treated at home with ice, OTC pain relievers, and light stretching.

With the help of light adjustments, you can reduce and prevent neck pain as well. Try to break from your computer or phone and be mindful of your posture. Consider adjusting your sleeping position or try a new pillow if you find yourself consistently waking up with a sore or stiff neck.

However, if the pain persists, worsens, or is accompanied by other symptoms, reach out to your doctor. This is especially important if you recently experienced an injury. Taking action can help prevent the problem from worsening and help you develop preventive tactics.

Do you want to know more about mood swings, read this article.