How to Fix A Stiff Neck: Home Remedies and Treatments

If you suffer from a stiff neck, you’re not alone. Neck pain affects between 16.7% and 75.1% of the population worldwide. In the United States, neck pain ranks among the top five disorders, with 10-20% of people reporting incidents of neck pain.

However, many people perceive neck pain as a minor issue that will resolve on its own. They may not recognize it as a potential sign of a more serious underlying condition such as osteoarthritis, disc degeneration, or even systemic illnesses.

In this article, we’ll discuss the causes of stiff neck and provide you with the best remedies to address your problem.

What is a Stiff Neck?

A stiff neck is a common condition characterized by soreness and difficulty moving the neck, especially when trying to turn the head to the side. It often results from muscle strain or soft tissue sprain, particularly involving the levator scapulae muscle, which connects the neck’s cervical spine with the shoulder.

This condition can arise from various activities, such as sleeping in an awkward position, poor posture, or sudden impacts like sports injuries.

Symptoms of a Stiff Neck

The symptoms of a stiff neck can vary in intensity and may include:

• Pain and Soreness: General discomfort in the neck area, which can range from mild to severe.
• Limited Range of Motion: Difficulty or inability to move the head, often requiring the entire body to turn instead of just the neck.
• Headache: Pain that may extend to the head, often accompanying neck stiffness.
• Shoulder and Arm Pain: Discomfort that can radiate to the shoulders and arms.
• Muscle Spasms: Tight muscles or involuntary contractions in the neck.
• Tingling or Numbness: Sensations that may extend to the neck, arms, or shoulders.

In most cases, a stiff neck is a temporary issue that resolves on its own or with at-home treatments like ice packs, pain relievers, and gentle stretching.

However, if a stiff neck is accompanied by other symptoms such as fever, headache, nausea, or changes in mental state, it could indicate a more serious condition like meningitis, and immediate medical attention should be sought.

Stiff Neck Causes

A stiff neck can result from various factors, including muscle strain, injury, and underlying medical conditions. Here are the primary causes:

• Overuse and Poor Posture: Activities such as sitting hunched over a computer or phone for extended periods (often referred to as “tech neck”), or sleeping in an awkward position, can strain neck muscles.
• Stress and Anxiety: Excessive stress can lead to muscle tension in the neck.
• Repetitive Movements: Activities that involve turning the head repeatedly, such as swimming, can strain the neck muscles.
• Whiplash: Sudden movements, such as those experienced in car accidents or sports injuries, can cause whiplash, leading to neck stiffness.
• Falls or Sudden Impacts: Any sudden impact that pushes the head to the side can strain the neck muscles.
• Cervical Herniated Disc: The outer portion of a disc in the cervical spine breaks down, causing compression and inflammation in nearby tissues.
• Cervical Degenerative Disc Disease: Discs lose hydration and height over time, increasing pressure on nearby joints and tissues.

Other medical conditions that may cause stiff neck pain include:

• Bone Spurs: These can develop as neck joints wear down over time, causing pain and stiffness.
• Nerve Compression: Herniated discs or bone spurs can press on nerves, leading to neck stiffness.
• Diseases: Conditions such as rheumatoid arthritis, cervical spondylosis, cancer, and meningitis can cause neck stiffness.

Neck Pain Treatment and Remedies

If your neck feels painful, stiff, or you have difficulty moving it, it’s important to see a doctor. This ensures there are no injuries or infections. Always talk to a healthcare pro before trying any self-care.

A doctor can do a check-up to find out why your neck hurts. They might use X-rays, MRI scans, or ultrasounds to understand what’s happening.

Apply Heat or Ice

Ice is good for reducing inflammation and swelling by slowing down blood flow. On the other hand, heat increases blood flow, providing a different kind of relief.

Using both ice and heat can be a combo to calm strained or torn muscles, giving them time to heal. They’re handy for easing pain in an overworked area like your neck.

According to the American Academy of Orthopaedic Surgeons (AAOS), applying ice for 20 minutes several times a day is helpful for soft tissue injuries. It’s crucial to use a cold compress to protect your skin from direct contact with the ice.

You can switch between applying ice and heat. Taking a warm bath or using a heating pad might also help soothe your neck.

Gentle Stretching

Stretching helps ease pain and stiffness while preventing future issues. Remember to stretch gently and slowly, taking deep breaths. Avoid sudden movements or overdoing it to prevent more pain or injury.

You can do simple exercises at home or your desk to relieve neck discomfort. To make a routine that fits you, talk to a doctor or a physical therapist (PT).

Here are some neck stretches to try:

1. Roll your shoulders backward and forward in a circle.
2. Gently squeeze your shoulder blades together for a few seconds, then relax and repeat.
3. Slowly turn your head from side to side, going as far as feels comfortable.

Use Over-the-Counter Pain Relievers

Over-the-counter (OTC) pain relievers are meds you can buy without a prescription. They’re great for general pain and reducing body inflammation. One type is nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen (Motrin, Advil), and naproxen sodium (Aleve).

Another option is acetaminophen (Tylenol). It’s good for pain but doesn’t handle inflammation like NSAIDs do.

Stick to your doctor’s advice or the dosage on the bottle. Keep in mind, these meds might cause side effects such as an upset stomach, nausea, or diarrhea.

Get a Massage

A trained massage therapist can help relax your neck and back muscles.

Massage involves using hands to rub and knead the body. A skilled therapist applies pressure to your muscles and joints, giving relief from pain and tension.

For specific issues or ongoing pain, trigger point massage can be helpful. It targets tight spots in muscles, called trigger points, that might cause pain in other parts of your body. This massage aims to reduce pain by focusing on these trigger points.

Studies from 2018 suggest that treating head and neck muscles with trigger point therapy might reduce tension and migraine headaches, but more research is needed for a clearer understanding.

Try Acupuncture

Acupuncture uses tiny needles on specific body points to ease stress, tension, and pain. It’s an ancient Chinese practice that’s been around for a long time!

Some experts think it triggers our body’s natural pain relief, while others say it might work as a placebo. Either way, many people worldwide find it helpful.

Safety is important, so make sure to visit a certified practitioner who uses sterilized needles. You can find trusted practitioners through online directories like the American Society of Acupuncturists and the National Certification Commission for Acupuncture and Oriental Medicine.

Limit Activities That Bother Your Neck

If something you do makes your neck stiff or painful, take a break from it until the stiffness gets better. This could be work-related tasks or exercises you enjoy.

Avoid heavy lifting or anything that makes your neck muscles feel worse when you’re in pain.

For muscle strains, resting is crucial for full recovery. How long you rest depends on the injury and could range from a few days to a few weeks. Your doctor or healthcare pro can help figure this out.

Consider Chiropractic Care

Chiropractors, licensed pros, use hands-on techniques to ease pain by adjusting muscles and joints.

They often focus on particular body areas, helping everyone from injury patients to pregnant individuals.

Talk to your doctor about whether seeing a chiropractor might be a good option for you.

Visit a Physical Therapist (PT)

If your doctor thinks you need help regaining strength and movement in your neck after an injury, they might refer you to a PT. These experts are good at handling ongoing pain and teaching exercises to make your muscles stronger.

Your PT will create a plan specifically for you, depending on why your neck feels stiff or painful. You’ll have regular sessions with them and they’ll give you exercises to do at home. These exercises usually only take a few minutes a day and can be done anywhere.

How to Prevent Neck Stiffness

To help prevent a stiff neck, you can simply make some changes in your lifestyle and use ergonomic tools at work. 

For example, you can fix bad habits like slouching or having poor posture. Regular exercise is also helpful. It’s great for strengthening muscles, which lowers the chances of strains or injuries.

If you smoke, it could up your risk for neck pain. Consider talking to a doctor about quitting smoking. They can help you make a plan to kick the habit for good.

Reduce Stress

Relaxing more can help ease neck pain and stiffness linked to stress. Here are some simple ways to reduce stress:

1. Listen to music.
2. Try meditation or deep breathing.
3. Take a mini-vacation or short breaks.
4. Do things you love, like hobbies.

It’s important to set boundaries in your personal and work life. Saying “no” when you’re overwhelmed can help lighten your load and decrease stress.

Set Up an Ergonomic Workplace

Setting up a comfy workspace can do wonders for your neck! Here’s how to make it more ergonomic:

1. Chair Check: Get a quality, adjustable office chair. Keep feet flat, knees slightly below hips.
2. Posture Power: Sit with a straight back, arms level with the desk.
3. Screen Level: Adjust your computer to eye level to avoid neck strain.
4. Desk Moves: Consider a standing or adjustable desk for a change in position.
5. Gadget Upgrade: Try an ergonomic keyboard or mouse for better posture and less hand/wrist strain.
6. Stretch Breaks: Take breaks to stretch and move every hour. A little walk during breaks helps too!

These changes can really help, especially when combined with advice from a physical or occupational therapist.

Exercise Regularly

Regular exercise is a big win for your overall health. Here’s why it’s good for preventing neck issues and more:

1. Strengthens muscles and bones.
2. Boosts your immune system.
3. Improves sleep quality.
4. Enhances mental health.
5. Eases stress.
6. Increases life expectancy.

The World Health Organization suggests:

• Kids (5-17): Aim for 60 mins/day of moderate to vigorous activity.
• Adults (18-64): Shoot for 150-300 mins/week of moderate exercise or 75-150 mins/week of intense exercise.

Exercise isn’t just about lifting weights or marathon running. Walking, yoga, or playing with your pup count too!

The best exercise for you depends on your age, location, and abilities.

Change Sleeping Positions

Your sleep position can affect your neck. Sleeping on your side or back is gentler on your neck than snoozing on your stomach. But even in side sleeping, spine alignment is key to avoid neck pain.

A 2017 study discovered that lying on your back with your dominant hand by your forehead might lead to more neck pain. On the other hand, side sleeping with a proper pillow for spine alignment improved sleep quality.

While some pillows claim to support your neck, not all are scientifically proven. Still, many people find the right pillow can work wonders for neck comfort.

You might also consider changing your mattress too for better sleep posture.

Learn more: Best Sleeping Positions for Neck Pain

Limit the Time You Look at a Smartphone

Do you know that staring at your phone for a long time can strain those neck muscles, causing what’s known as “tech neck” or “text neck?” Research from 2015 found that sitting and texting bends the neck the most. In 2019, a study on 500 students linked more phone use to increased pain.

Unfortunately, over 24% of students reported “moderate pain” or worse on a pain scale.

If you’re glued to your phone, try these tricks to ease the strain:

1. Hold your phone at eye level.
2. Avoid jamming your phone between your shoulder and ear.
3. Use earbuds or headphones.
4. Take breaks from your phone regularly.
5. Change your position or take a break if you start feeling pain.
6. After your phone session, stretch to relax those muscles.

Being mindful of how much you use your phone and making these small changes can really save your neck!

Don’t Drive for a Long Time Without a Break

Just like sitting at a desk, long drives can strain your neck. So, you should avoid long drives without breaks.

If you’ve got a long drive ahead, try these tips:

1. Take breaks to stand and stretch. Set an alarm as a reminder.
2. Adjust your seat and headrest for maximum support and good posture.
3. Don’t text and drive. It’s unsafe and strains your neck constantly switching focus.

These small adjustments can make a big difference in keeping your neck comfy on those road trips.

How Long Does Neck Pain Last?

How long neck pain sticks around varies based on different factors like the cause of the injury and how you handle it.

Whether it’s from a car accident, sports, or a muscle strain affects how long the pain might stick around.

If you stop doing what caused the pain, it might fade over a few months. But if you keep it up, the pain will stick around.

If it hangs on and affects your daily life, or if treatments aren’t helping, it’s worth discussing further.

If two months of trying haven’t eased the pain, talking to your doctor might help figure out what’s going on.

When to Seek Medical Attention

Knowing when to see a doctor for a stiff neck is important. Here’s when it’s time to seek medical advice:

1. If the pain is really intense.
2. When neck stiffness lingers for more than a few days despite home remedies.
3. If the discomfort spreads down your arms or legs.
4. When a bad headache comes with numbness, weakness, or tingling.
5. If you’ve had an injury, like from a car accident or a fall.

Remember, while most stiff necks ease up with home care, these signs are good reasons to check in with a doctor for a closer look. 

Sophia Anderson, PT, DPT

Sophia Anderson, PT, DPT is a physical therapist who offers online pain management consultations. She helps people with various types of pain, especially neck, back, and knee pain.

She graduated from the University of St. Augustine with a Doctor of Physical Therapy (DPT) degree. She has experience in orthopedic physical therapy, sports medicine, neurological rehabilitation, advanced assessment and treatment of running injuries, and advanced treatment of the pelvic complex, spine, and extremities.

If you’re experiencing any pain, let Sophia Anderson, PT, DPT help you out.