Neck pain relief -
Gentle massage of your neck muscles, particularly with aromatic oils, often helps. Rubbing the area with ointments and creams can also help by reducing pain and producing a feeling of warmth.
Some over-the-counter ointments contain capsaicin. This is an extract of the pepper plant that can be used as a painkiller. A similar but stronger preparation is available on prescription. A correctly adjusted chair will give you good support for your lower back. Hardback, upright chairs or straight-backed rocking chairs are better for your posture than low, soft, upholstered chairs or sofas.
Using back supports can help your posture when sitting at home, at work or in the car. If you do a lot of reading, having the book or papers on a reading frame will often help to correct your posture. You should also check that your mouse and keyboard are comfortably positioned in relation to the screen.
Regularly getting up to stretch and walk around will also help relieve tension and prevent aches and pains. Some employers have occupational health specialists who can check that workstations are set up according to individual needs.
If you find that this is happening to you, speak to your employer as they should be able to provide you with a headset. If your pillow is too firm or thick, it can make neck pain worse. Changing the number or position of pillows may be helpful.
Your head and neck should be supported so your head is level with your body in a neutral position. The pillow should fill in the natural hollow between the neck and shoulders — a soft or moulded pillow may be useful, or a supportive roll inside your pillow case can support the hollow of your neck.
If you have trouble sleeping, you should try to wind down before bed. You can do this by having a hot bath, listening to the radio or reading a book. Some people also find keeping a sleep diary particularly useful. Try different things and see what works best for you.
If night-time pain is making it difficult for you to get to sleep, you can take a painkiller, such as paracetamol, before you go to bed. If all else fails, you might benefit from discussing your sleeping patterns with your doctor or a sleep expert.
You may find a short period of rest is helpful initially to ease the pain and discomfort. But to prevent your neck muscles becoming weaker and your joints from stiffening, you should rest for as short a time as possible and certainly no more than a day or two.
As soon as possible, start some gentle stretches and neck movements, as these can help the muscles and ligaments to relax and ease your pain and stiffness. You might want to consider seeing a physiotherapist as they can give you advice on some of the best exercises to do for your condition.
You should do some simple stretching and strengthening exercises every day. These can help to increase the strength of your muscles, ease stiffness, and restore your range of movement.
Start by exercising very gently and gradually build up how much you do. You can find examples of exercises for the neck on our webpage.
As with any physical activity, some aches or discomfort during or following exercise are normal and should be expected. But if an exercise makes your symptoms significantly worse you should stop doing it.
Walking, swimming, and exercise classes such as yoga or Pilates are all popular and will help with your general health and fitness. In some cases, persistent neck pain has a specific cause, such as a damaged facet joint or disc. However, neck pain quite often continues even after the original problem has settled down.
Lack of movement can cause your neck muscles to become weak and stiff. They will then tire more easily and will be more likely to hurt when you move them. Over time you may start avoiding more and more activities and this can start to affect your work, social life, personal relationships, hobbies and interests.
As you do less of the things you enjoy and start to lose confidence you may start to feel anxious or depressed. You may feel that family members and medical professionals appear unhelpful or unsympathetic.
Spondylosis is quite normal as you get older and happens when the bones and discs in your spine change as they age.
In spondylosis, small lumps of new bone, called osteophytes, grow at the edges of the vertebrae and the facet joints. Over some time, the discs in your spine can also start to become thinner. To ease the pain, try to go about your daily activities as usual. Improving your posture and performing regular neck exercises can also help.
If you have long-term pain, your doctor may want to prescribe painkillers or drugs that relax the muscle, however muscle relaxants are rarely offered for more than a few days at a time. Whiplash occurs when your head is jerked violently forwards, backwards or sideways.
This happens most commonly in car accidents and sports injuries. The pain is caused by the unnatural stretching of the tissues that hold the bones of your neck in place.
Although whiplash can badly strain your neck, seat belts and properly adjusted headrests in cars help to prevent serious injuries. Most whiplash improves within a few days or weeks. Make sure you go about your normal daily activities and keep your neck mobile.
You can take painkillers, such as paracetamol, and you can try physiotherapy or gentle exercises to prevent long-term problems and get you back to normal as soon as possible.
Try to avoid using soft collars that prevent your neck from moving, as these can actually slow down your rate of recovery. If your pain lasts a long time, you may be referred for specialist treatment and support at an NHS pain clinic.
Tension headaches are very common and are sometimes wrongly called migraines. Relaxation techniques are often a good way to treat tension. You might want to try meditating or joining a class that promotes mindfulness or self-awareness, such as yoga, tai chi and Pilates. A slipped or bulging disc occurs when the cartilage that cushions the vertebrae in the spine pushes out.
Although discs are designed to move, occasionally they slip or bulge out of their normal position. If a slipped disc is pressing on a nerve, the neck pain you feel can be accompanied by:.
This will often settle by itself or following self-help treatments, but occasionally you may need further treatment, especially if symptoms persist after several weeks.
Try to keep active and gradually increase the amount of exercise you do. You can also take non-steroidal anti-inflammatory drugs NSAIDs , such as ibuprofen, and painkillers, such as paracetamol. In some cases, your doctor may want to prescribe something stronger or ask you to have an MRI scan.
Especially if you spend long hours at a desk, take breaks every one to two hours for a few minutes of stretches to prevent neck stiffness.
Several exercises can help stretch your neck muscles and relieve your stiff neck symptoms:. Stretching, gentle heat and pain relievers are usually the best ways to decrease neck stiffness quickly.
For long-term neck pain relief and prevention of neck stiffness, improve your lifestyle by:. Neck pain Select an option Causes Prevention Relief Symptoms Treatment. How can I relieve pain in my neck?
Move more You may have heard that rest is the best remedy for muscle pain and neck stiffness. Hot and cold therapy Using ice packs or heating pads can help relieve neck pain fast. Over-the-counter medications Minor neck strains may get better after a day or so of over-the-counter pain-relieving medication.
Postural changes Pay attention to how you hold your head throughout the day, especially when staring at your computer screen or looking at your phone.
How do you release tension in your neck? Neck pain exercises Several exercises can help stretch your neck muscles and relieve your stiff neck symptoms: Head presses: Clasp your hands behind your head or sit on a seat with a headrest. Keeping the chin level, gently press the back of your head against your hands or the headrest.
Hold for five to 10 seconds and repeat. Head tilts: Instead of rolling your neck, try head tilts. First, move your neck forward and backward by bringing your chin to your chest, pausing for a moment, then lifting your chin to the sky. After you repeat a few times, move to side-to-side tilts.
Bring your ear to your right shoulder, hold for a few seconds, and repeat on the other side. Shoulder blade squeezes: Sit with your spine upright and your feet firmly planted on the floor.
Later, avoid bad posture and other habits that could trigger another neck pain crisis. The causes of routine strain-and-sprain neck pain vary. If you wake up with a crick in your neck, it's probably the sharp muscle contractions known as spasms, caused by a muscle strain.
A sprain, in contrast, happens in ligaments — the tough tissues that connect bones together. Alternatively, a tendon — the tissue that attaches muscles to bones — may become inflamed, causing tendinitis.
Basic self-help takes care of most routine neck pain flare-ups:. Should you go to a chiropractor to get your neck "cracked"? Shmerling counsels against sudden, strenuous manipulation of the neck. Exercises to stretch and strengthen the neck, shoulder, and upper back muscles can speed recovery from a painful neck condition and possibly reduce flare-ups, although the evidence for this is not ironclad.
Shmerling encourages his patients to see a physical therapist for guided therapeutic exercise.
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Stretching, as soon as Hydration strategies for cyclists, helps ease the stiffness and restore the neck to a more natural range of motion. For many, it is a good idea to learn appropriate stretches with the help of a physical therapist or other qualified health professional.
See 4 Easy Stretches for a Stiff Neck. In addition to stretching, any form of low-impact aerobic exercise, such as walking, is often helpful in relieving any type of stiffness. Even if walking does not directly involve the neck, it helps circulate oxygen to the soft tissues throughout the spine, which in turn promotes healing.
Depending on the person and severity of the strain or sprain, different combinations of these treatments could work better for some than others. Trial and error will likely be necessary to find the treatment plan that works best for an individual.
Setting up a workstation to be ergonomic is an important part of ensuring good posture in day-to-day life.
Getting into the habit of always using good posture can go a long way toward preventing aches and pains. Some examples could include setting up a workstation to be ergonomically-friendly, lifting heavy items with the legs rather than the back, or sleeping on the back or side with an ergonomic pillow.
Being aware of posture throughout the day can keep the spine naturally aligned and minimize stress on the neck. See How Poor Posture Causes Neck Pain. When the neck muscles are strong and flexible, they are better able to hold good posture and less likely to spasm and become painful.
A physical therapist or other medical professional can help design a physical therapy program with neck exercises and stretches for an individual to follow. After learning what works for him or her, an individual can usually maintain neck strength and flexibility by continuing with exercises and stretches at home.
See Neck Strengthening Exercises. In addition to lowering the risk of a stiff neck in the short term, maintaining a strong, flexible neck, and using good posture can also help keep the cervical spine healthier in the long term. Next Page: When Is a Stiff Neck Serious?
Richard Staehler is a physiatrist at the NeuroSpine Center of Wisconsin. He has more than 20 years of experience providing non-surgical treatment for spine pain. Home Conditions Neck Pain Treatment for a Stiff Neck. Treatment for a Stiff Neck. In This Article: Stiff Neck Causes, Symptoms, and Treatment Treatment for a Stiff Neck When Is a Stiff Neck Serious?
Stiff Neck Symptoms and Causes Animation. Self-Care for a Stiff Neck An individual can do several things on his or her own to begin treating a stiff neck. See How to Apply Heat Therapy Over-the-counter medications. Prescription and over-the-counter OTC medication may help reduce neck pain.
Rest Taking it easy for one or two days gives injured tissues a chance to begin to heal, which in turn will help relieve stiffness and possible muscle spasm.
See Understanding Neck Spasms Gentle stretching. Stretching exercises help restore strength and function in the neck. See 4 Easy Stretches for a Stiff Neck Low-impact aerobic exercise.
Light aerobic exercise, such as walking, helps promote healing. How to Lower Risk for a Stiff Neck Practice good posture. See How Poor Posture Causes Neck Pain Keep neck strong and flexible.
Show Transcript. How to Treat Stiff Neck After Direct Trauma. How to Treat a Stiff Neck After Sleeping. How to Treat Stiff Neck at the Office. How to Treat Stiff Neck from Physical Work. When Neck Stiffness May Mean Meningitis.
Video: 4 Best Stiff Neck Remedies After Sleep. When to Avoid McKenzie Method Exercises: 5 Potential Risks. How Long Does the McKenzie Method Take to Work?
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: Neck pain relief| What can I do about acute back or neck pain? | See How Poor Posture Causes Neck Pain Keep neck strong and flexible. This typically involves a combination of stretching, strengthening, and stabilizing exercises. As part of physical therapy, you may receive massage and stretching exercises along with exercises to strengthen your neck. For example, someone who swims may want to avoid certain swim strokes that involve lots of head twisting for a few days. If you have chronic neck pain, ask your provider about a referral to a: Rheumatologist an expert in arthritis and joint disease Physical medicine and rehabilitation specialist can help people regain body functions they lost due to medical conditions or injury Neurosurgeon Mental health provider. |
| Neck pain: Symptom When to see a doctor - Mayo Clinic | Being aware of posture throughout the day can keep the spine naturally aligned and minimize stress on the neck. See How Poor Posture Causes Neck Pain. When the neck muscles are strong and flexible, they are better able to hold good posture and less likely to spasm and become painful. A physical therapist or other medical professional can help design a physical therapy program with neck exercises and stretches for an individual to follow. After learning what works for him or her, an individual can usually maintain neck strength and flexibility by continuing with exercises and stretches at home. See Neck Strengthening Exercises. In addition to lowering the risk of a stiff neck in the short term, maintaining a strong, flexible neck, and using good posture can also help keep the cervical spine healthier in the long term. Next Page: When Is a Stiff Neck Serious? Richard Staehler is a physiatrist at the NeuroSpine Center of Wisconsin. He has more than 20 years of experience providing non-surgical treatment for spine pain. Home Conditions Neck Pain Treatment for a Stiff Neck. Treatment for a Stiff Neck. In This Article: Stiff Neck Causes, Symptoms, and Treatment Treatment for a Stiff Neck When Is a Stiff Neck Serious? Stiff Neck Symptoms and Causes Animation. Self-Care for a Stiff Neck An individual can do several things on his or her own to begin treating a stiff neck. See How to Apply Heat Therapy Over-the-counter medications. Prescription and over-the-counter OTC medication may help reduce neck pain. Rest Taking it easy for one or two days gives injured tissues a chance to begin to heal, which in turn will help relieve stiffness and possible muscle spasm. See Understanding Neck Spasms Gentle stretching. Stretching exercises help restore strength and function in the neck. See 4 Easy Stretches for a Stiff Neck Low-impact aerobic exercise. Light aerobic exercise, such as walking, helps promote healing. It's possible to have X-ray or MRI evidence of structural problems in the neck without having symptoms. Imaging studies are best used with a careful history and physical exam to determine the cause of pain. The most common types of mild to moderate neck pain usually respond within two or three weeks to self-care. Pain relievers and the use of heat might be all that's needed. Pain relievers might include nonsteroidal anti-inflammatory drugs NSAIDs , such as ibuprofen Advil, Motrin IB, others or naproxen sodium Aleve , or acetaminophen Tylenol, others. Take these medications only as directed. Overuse can cause serious side effects. If pain relievers you can buy without a prescription don't help, your health care provider might suggest prescription NSAIDs or muscle relaxers. There is a problem with information submitted for this request. 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A number of alternative treatments might ease back pain. Always discuss the benefits and risks with your health care provider before starting a new alternative therapy. You might initially contact your primary care provider about your neck pain. You then might be referred to:. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. This content does not have an Arabic version. Diagnosis Your health care provider will take a medical history and do an exam. Imaging tests Imaging tests might help find the cause of the neck pain. Examples include:. More Information CT scan Electromyography EMG Lumbar puncture spinal tap MRI X-ray Show more related information. For best results, you may alternate using an ice pack and heating pad for about 20 minutes several times a day. Minor muscle strains often get better after a few days of using over-the-counter pain-relieving medications. Acetaminophen and naproxen are common options. Nonsteroidal anti-inflammatory medications NSAIDs , such as ibuprofen, help reduce inflammation and decrease discomfort. Make an extra effort to notice how you hold your head throughout the day, especially when using your computer, tablet or phone. One of the best ways to loosen neck muscles is by applying gentle heat to the area. You may wrap a heating pad in a towel and place it on your neck for a few minutes. Or you may stand under a warm shower to loosen tight neck muscles. Once your muscles are warm, a gentle neck massage from yourself or a partner can further loosen the muscles and relieve neck pain due to tension. Make sure to direct massage movements toward your heart to promote proper blood flow. Regular stretching is key to releasing tension in your neck muscles. Especially if you spend long hours in a seated position, take breaks every hour or so to stretch for a few minutes. Several exercises can help stretch out your neck muscles and relieve neck pain symptoms :. Gentle heat, stretching and over-the-counter pain medicines are usually the best ways to decrease neck stiffness quickly. For long-term neck pain relief and prevention , improve your lifestyle by:. Neck pain Select an option Causes Prevention Relief Symptoms Treatment. How can I relieve pain in my neck? Home remedies for neck pain Neck pain can develop after injuries or because of chronic conditions. Move more When you are in pain, your instinct may be to rest. |
| Neck pain - Diagnosis and treatment - Mayo Clinic | More Germ-free environment Energy boosting supplements scan Electromyography EMG Lumbar puncture spinal tap MRI Pwin Show Germ-free environment related information. Media Pai. Contrary to popular belief, studies on acute back pain actually show that a few days of restricting your activity, and taking the appropriate over-the-counter medication, is all that many people really need to allow the strained muscles to relax and unbind. Degree Programs. Refer a Patient. |
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10 Best Stiff Neck Pain Relief Stretches
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