Getting a stiff neck in the morning is quite common among us. Occasionally, we wonder how to get rid of a stiff neck, but the answer isn’t a mystery.

The majority of us sit in a bad posture for hours at a time be it using PCs or doing other work, without considering how long-term it will be. Sometimes neck pain can be so severe that it causes headaches, sleep deprivation, and absenteeism from work.

Things You Can Do to Prevent Stiff Neck

There’s nothing worse than waking up with a stiff neck, but simple changes to your sleeping position can help you avoid it

1. Check Your Bedding

If you wake up feeling numb in your neck after sleeping on an old mattress or pillow, it might be because of lumps, snags, rips, or holes. It might be time for a new pillow or mattress. Consider sleeping on a firm mattress without a pillow or using a special neck pillow.

– Choose a pillow with good support.

– Feather pillows should be replaced after one year.

– Try sleeping without a pillow.

– Make sure the mattress is firm enough.

2. Benefit from Stretch

Stretching can provide relief for stiff necks. By moving your head up and down, side to side, and from ear to ear, you can gently stretch your neck muscles. Practicing yoga as well can help you relieve stiffness.

– Swing the head back and forth.

– Tilt your head left and right.

– Turn the head left and right.

– Do less strenuous physical activity.

3. Pay Attention to Your Sleep Position

Consider changing your sleeping position if you have stiff neck. Sleep on your side rather than your stomach. Sleeping on your stomach often leads to twisting your neck all night long, which can lead to low back pain because your belly sinks into the bed if it’s not supported.

How Do You Get Rid of a Stiff Neck: Home Remedies and Treatments?

A stiff neck is usually not a serious health problem, but it can interfere with daily activities and make it difficult to sleep. There are many reasons for a stiff neck, including poor working posture, poor sleeping position, strained muscles while exercising, anxiety, or other health issues. Try the following methods to soothe your neck muscles.

Get Rid of a Stiff Neck – Tips 1: Cold and Heat Therapy

1. Heat neck area

The heat helps to relax tense muscles, and the heat penetrates the neck muscles effectively. Apply a warm compress to the back or neck 3 times a day for at least 20 minutes each time.

You can use moist heat pads available at drugstores, or you can use a hot water bottle and take a hot shower or bath.

2. Hot towel

Dip a hand towel in a bowl of hot water, or pour the hot water over the entire towel. You can also put the towel in the dryer for 5 to 7 minutes. After drying the towel, place the towel over a stiff or sore neck. Each time you do it, you can repeat it after 20 minutes. Repeat 3 times.

3. Ice pack

Low temperature can relieve local pain and reduce lactic acid accumulation, and muscle soreness is caused by lactic acid accumulation. Apply an ice pack to the stiff neck area, usually around the hairline at the back of the neck. Apply ice for 10 to 15 minutes every 2 hours.

You can also apply ice in a more comfortable position. Sit back in a comfortable chair with your head back. Place an ice pack between your shoulders and the bottom of your head. Put your body back against the ice pack so that your neck can enjoy the full benefits of the ice pack.

Some experts believe that ice packs can make the neck stiffer because cold temperatures cause muscles to contract. Try both methods and see which one feels the most comfortable for your neck. Apply cold compresses for the first 48 to 72 hours of acute pain, then switch to warm compresses.

Get Rid of a Stiff Neck – Tips 2:  When should you go to see the doctor?

1. If the pain does not go away, it is best to see a doctor.

Sometimes a stiff neck can be a symptom of a serious illness, as can a herniated disc or a pinched nerve. This type of injury will not heal on its own. If a stiff neck persists for several days, it’s a good idea to contact your doctor to see if you need treatment

Your doctor may give you anti-inflammatory drugs. A stiff neck can be caused by inflammation, and your doctor can inject cortisone directly into the stiff area to reduce inflammation.

2. Check your anxiety level.

Anxiety builds up that can cause your body to become overly tense, which can lead to a stiff neck. If you think a stiff neck is caused by anxiety, talk to your doctor or counselor about treatments for anxiety.

3. Seek medical treatment when severe symptoms occur.

Stiff neck is one of the first symptoms of meningitis. This is a serious bacterial infection that causes swelling of the brain. A stiff neck can also be a sign of a heart attack. See your doctor right away if you experience any of the following symptoms:

– Fever.

– Vomiting and nausea.

– The chin does not touch the chest when the head is lowered.

– Chest pain or pain in the left arm.

– Dizziness.

If you have difficulty sitting, standing, or walking, seek medical attention immediately.

Get Rid of a Stiff Neck – Tips 3: Use pain relievers

– Use topical painkillers.

– Take ibuprofen or aspirin.

– Use muscle relaxants.

Get Rid of a Stiff Neck – Tips 4: Try other home remedies

– Take magnesium supplements.

– Soak in warm water with Epsom salts added.

– Try scraping therapy

Get Rid of a Stiff Neck – Tips 5: Prevent Relapse

Make sure the workspace is ergonomic.

Do not sit for too long.

Do not often look down at the phone.

Do not carry heavy schoolbags on one shoulder.

Exercise with the right technique.

Do you want to know if you are getting a good night’s sleep? Try Mintal Tracker App to assess your sleep quality.