We spend most of the day gazing at computers or smartphone screens, so it’s no surprise we’re getting neck pain. According to the Centers for Disease Control and Prevention’s 2018 National Health Interview Survey, 16.1% of adults have experienced neck pain in the past three months.
A Get Rid of a Stiff Neck is usually caused by weak muscles resulting from poor posture or misuse, says chiropractor Andrew Bang, DC. Dr. Bang says when your neck muscles become weak, turning your head no longer works smoothly. The joint is now out of place. Sometimes the joint catches on something, either pulling a muscle or hitting the nerve irregularly.
You’ll feel instant pain, and your body will spasm as a protective mechanism. You don’t want to get hurt anymore, so your body clenches, so you feel as though you can’t even move, leaving you wondering how you got injured.”
If you stare down at your computer all day, the muscles around your neck will become overstretched and tire. You may feel the same way when you drive for long periods of time or look at your smartphone. Performing this action day after day can add up and cause your neck joints to become dislocated.
Here are some remedies for stiff neck
You can try these simple remedies to relieve minor neck pain:
Put heat or ice on the painful area
The first 48 to 72 hours should be spent using ice, followed by heat. You may apply heat by taking a hot shower, applying hot compresses, or using a heating pad. If you have a heating pad or an ice bag in your bed, avoid falling asleep with them.
Use over-the-counter pain relievers
Ibuprofen or acetaminophen are recommended by doctors.
Be sure to keep moving
You should avoid jerking or painful activities, however. Doing so reduces inflammation and reduces your symptoms.
Massage that is gentle
Provide a partner with a gentle massage to relieve sore or painful areas. Communication is crucial to this process. It is important that your partner tries several techniques until they find the one that feels good to them.
Your response to a question like “How does this feel?” will depend on how they feel. How much pressure do you want? Dr. Bang explains that a massage therapist does exactly that. “Then you both adjust until you find the sweet spot.”
However, he recommends that any massage movements be directed toward the heart no matter what technique you use. You can see the bluish-purple lines under your skin that correspond to the way blood flows in your veins. In the wrong direction, away from your heart, too much pressure can damage a valve.
Ensure that you have the right mattress and pillow
You might find it easier to sleep without a pillow on a firm mattress or with a neck pillow.
Wear a soft neck collar
For pain relief, talk with your healthcare provider about wearing a soft neck collar. The collar shouldn’t be worn for a long period of time. If it is worn too long, it will weaken your neck muscles.
Helping a stiff neck with stretches
Dr. Bang says stretching and manipulation are the keys to relieving stiffness in the neck. Stretching the neck muscles gently can be achieved by doing range-of-motion exercises up and down, side to side, and from ear to ear. Some yoga poses may also relieve Get Rid of a Stiff Neck.
These additional stretches may also help you avoid a Get Rid of a Stiff Neck while at your desk or in your car:
- Lie back and roll your shoulders 10 times.
- Gently squeeze your shoulder blades together 10 times.
- Hold your head backward for 30 seconds by pushing your head into the headrest or hands of your car.
- Press your ears against your shoulders ten times each.
Preventing neck pain with these tips
A Get Rid of a Stiff Neck can result in neck pain, so here are some ways to prevent it.
Sleep in a comfortable position
If you have neck pain, Dr. Bang recommends paying attention to how you sleep. Sleep only on your side or back, he advises – never on your stomach.
In addition to sleeping on your stomach, Dr. Bang advises against turning your head from side to side for hours at a time. Those who sleep on their stomach also have to worry about their low backs because their stomach sinks into the bed if they don’t have enough support.
Pose properly while using a computer
To prevent neck pain, place your monitor at eye level, sit up straight, and avoid tilting and twisting your head down or to one side while you’re using the computer. You should also avoid staring at the screen for too long.
Consider how you sit in the car or when using your phone
If you are driving or using your smartphone, make sure to take frequent breaks, and avoid bending your neck forward for long periods of time, says Dr. Bang.
What is the duration of neck pain?
There are a variety of factors that determine how long neck pain lasts. What kind of injury caused the acute (or sudden) neck pain (for example, a car accident, a sports injury or a muscle pull from working outside), and how do you respond to it.
In many instances, symptoms can resolve over a period of months if you stop doing the offending behavior, says Dr. Bang. Car accidents often result in long-lasting neck pain. If you don’t get into another accident, your pain will usually go away over a few months. Nevertheless, if you don’t change a habit that causes Get Rid of a Stiff Neck pain, such as using a computer monitor incorrectly, it’s going to last.”
When pain persists and interferes with your daily activities or any treatment you try doesn’t seem to be working, further discussion might be necessary. After trying some home remedies and the problem hasn’t gone away after two months, it’s probably time to consult a doctor to figure out if there is an underlying issue or if you need to change your behavior.”