Tips to Relieve a Stiff Neck: Causes,Treatment, Massage, Home Remedies

Tips to Relieve a Stiff Neck

A stiff neck is a condition characterized by difficulty in turning your neck along with soreness of the affected part. This may be accompanied with pain in the shoulder, pain in arm, headache and nausea. It is usually caused due to Soft tissue sprain or muscle strain.

Tips to Relieve a Stiff Neck

Tips to Relieve a Stiff Neck


Common causes of a stiff neck are as follows:

  1. The most common cause of a stiff neck in the morning after waking is sleeping with your neck in a position that strains the muscles of the neck.
  2. Sports injury.
  3. Poor posture usually working on laptops, watching or playing on mobile phones etc.
  4. Carrying heavyweight.
  5. Stress and anxiety.
  6. Sneezing or coughing forcefully.
  7. Using many pillows or pillow that is unable to give proper support.
  8. Accidental jerk

Other causes of stiff neck include meningitis usually accompanied, with fever, headache and cervical spine disorder.
Usually, stiff neck lasts for a few days or for a week.
A stiff neck is very common and an irritating condition causing discomfort, pain and limits neck movements. Symptoms of stiff neck aggravate when trying to turn your head, making the condition even worse.

Stiff Neck Pain

Stiff Neck Pain

Stiff neck is not a serious problem, usually it gets better in a few days, but discomfort caused by stiff neck compels you to look for some solutions. This article will provide you with the knowledge of simple and effective ways to get rid of a stiff neck.

Tips to get rid of a stiff neck:

  1. Exercise-The best tip to get rid of a stiff neck is to perform neck stretching exercises. Following are neck exercises that are considered beneficial to ease the tension and relive a stiff neck:
    Sir on a chair straight. Relax your body.
    Push your head slightly backward and then gently stretch it forward.
    Move your head and neck to one side slowly and then gently move your head to another side.
    Tilt ears slowly towards left shoulder and then slowly tilt it towards the right shoulder.
    Repeat all these steps 5 to 10 times. Do not exert yourself. Stretch your neck only as much you are able to tolerate it.

    You may also take the help of a physiotherapist to learn neck stretching exercises. Do neck stretching exercises 3 to 4 times a day to restore the natural and actual range of neck motion.

  2. Massage with essential oils- Massaging relieves the tension, increases the circulation of blood and thus relaxes the muscles of the neck. Massaging is an easy way to relieve a stiff neck, but it is important to know the correct way to massage.Take essential oil, preferably lavender oil, rosemary, olive oil, mustard oil, coconut oil or pine oil. You may also use tea tree oil and peppermint oil diluted in olive oil. Remember not to use peppermint oil for kids.Now gently massage the affected area in circular motion.

    Massage with essential oils

    Massage with essential oils

    Massaging increases the circulation of blood by providing the necessary warmth and relieve a stiff neck.
  3. Application of heat- Application of heat not only increases the blood flow and relieves stiff neck but also reduces the soreness. Take an old properly washed small pouch or a clean sock and put some rice into it. Seal the end of the pouch and Heat in short bursts till it gets warm. Now hold it for 15 minutes over the affected area. Repeat this procedure 3 to 4 times a day. Alternatively, you may use a heat pad, hot water bottle or hot towel.

  4. Warm shower- Take a warm shower for 5 minutes and try to move your neck while taking a shower to relieve a stiff neck.
  5. Cold compress- This is effective in reducing the pain by numbing the affected part. Cold compress limits the formation of lactic acid, eliminates soreness and relieve a stiff neck.

    Cold compress

    Cold compress

    Take few ice cubes and wrap it in a cheesecloth. Now press it against the affected area for 15 minutes. You can also use frozen peas in case ice cubes are not available. For best results, repeat this procedure 4 to 5 times in a day. Remember not to apply ice directly to your skin or it may cause a frostbite.

  6. Epsom salt to relieve stiff neck- Take 2 cups of Epson salt and add it to your bathtub filled with water. Now immerse yourself in the bathtub for about 15 minutes. Epson salt has the property to trigger the activity of enzymes and promotes circulation that relaxes muscles and reduces tension. Repeat this procedure 3 times a day for best results. Remember, if you are diabetic or have a kidney problem do not use this method

  7. Apple cider vinegar- Soak a cotton ball with apple cider vinegar and place it over the affected area for 10 to 15 minutes. This is an excellent home remedy to relieve a stiff neck.

    Apple cider vinegar to get rid of Neck Pain

    Apple cider vinegar to get rid of Neck Pain

  8. Celery leaves- Take some celery leaves and grind them to extract the juice. Drink this juice daily to relieve a stiff neck.

    Celery leaves

    Celery leaves

Besides above tips try to stay relaxed, reduce stress, keep yourself hydrated and have proper rest to relieve a stiff neck.

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