Get a neck and shoulder massage. Practice simple neck stretching exercises like slowly moving your head up and down and side to side. Sleep on a firm mattress with a neck pillow for proper support. If your stiff neck gets worse let your doctor know because you may need more specialized care to relieve your symptoms. Related Posts. November 1, October 7, October 6, September 30, September 9, September 1, August 30, August 27, August 10, July 26, Advertising on our site helps support our mission.
We do not endorse non-Cleveland Clinic products or services. A stiff neck typically is the result of muscles weakening over time from poor posture or misuse, says chiropractor Andrew Bang, DC. Looking down at your computer monitor all day can cause the muscles around the neck joints to tire and become overstretched. Driving for long periods of time or looking at your smart phone can have the same effect. In fact, looking down at your phone, laptop, or other devices is the most common cause of neck strain.
This hunched position puts a strain on the muscles and soft tissues of your neck. Many times, you can prevent a stiff neck with some lifestyle changes and ergonomic workplace tools. Prevention may also mean breaking some bad habits, like poor posture. In addition, regular exercise can strengthen your muscles and make them less likely to be strained or injured. Also, not smoking or quitting smoking can help prevent neck pain.
Quitting can be difficult. Talk to your doctor to create a quit-smoking plan that is right for you. Many people work at a computer desk for eight hours each day. This can contribute to a stiff neck, as well as other ailments. Here are some ways to prevent a stiff neck at work:. Constantly looking down at your phone pulls on your neck muscles and puts a constant strain on them.
If you have to use your smartphone often, try some of these tips to reduce your neck strain:. Just like sitting at your desk all day, sitting behind the wheel of your car can affect your neck. If you have to drive for long periods, here are some tips for preventing a stiff neck:. Periodically stopping to stretch is a great way to help prevent getting a stiff neck. Stretches include:. The position you sleep in at night can also affect your neck. Sleeping on your side or your back puts less strain on your neck than sleeping on your stomach.
If you have a painful, stiff neck, you can try several remedies to reduce the pain and lessen the stiffness. Whiplash is an injury to the muscles, bones, ligaments, nerves in the neck, or all of these. It causes pain and stiffness in the neck. Cervical spondylosis , or arthritis of the neck, can also cause neck pain and stiffness, which may improve when lying down.
The pain may get worse when a person stays in the same position for a long period, such as while driving or sitting in front of a computer. Other symptoms of cervical spondylosis include:. A doctor may diagnose cervical spondylosis with the help of certain tests, such as an X-ray, MRI scan , and a blood test. Sometimes, a stiff neck is a symptom of meningitis , which can be serious.
Meningitis is an inflammation of the meninges, which are coverings on the brain and spinal cord. A virus, bacteria, or fungi may cause meningitis.
Viral meningitis can get better on its own, but bacterial and fungal meningitis can be life-threatening. Some symptoms of meningitis include:. The best way to relieve a stiff neck depends on the cause. When the stiffness is minor, some of the following home treatments may help:. Using an ice pack can help relieve inflammation and swelling after a minor strain. The ice can have a numbing effect, temporarily relieving any pain.
This treatment is usually most effective within the first 48 hours of an injury, when there tends to be the most significant swelling. Use a first aid ice pack or cover a bag of ice or frozen peas with a cloth to avoid frostbite.
Apply the ice for up to 20 minutes at a time, taking 20—minute breaks. Some people alternate using ice and heat on a muscle strain.
Using heating pads or a taking hot bath can help relax tense muscles and provide relief. If applying ice, heat, or both does not relieve the pain of a stiff neck, taking nonsteroidal anti-inflammatory drugs NSAIDs may help. Some examples include ibuprofen and naproxen, which can reduce swelling and relieve pain.
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