After you repeat a few times, move to side-to-side 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. Head tilts: Instead of rolling your neck, try head tilts.
Keeping the chin level, gently press the back of your head against your hands or the headrest. Head presses: Clasp your hands behind your head or sit on a seat with a headrest.Several exercises can help stretch your neck muscles and relieve your stiff neck symptoms: 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. Regular stretching can help release tension in your neck muscles. Make sure to direct the massage movements toward your heart to promote proper blood flow. Once your muscles are warm, give yourself a gentle neck massage or ask a partner to do it. Or you may stand under a warm shower for a few minutes to loosen tight neck muscles. You may wrap a heating pad in a towel and place it on your neck. One of the best ways to loosen stiff neck muscles is with gentle heat. Rolling your shoulders down and away from your ears.Keeping your head in line with the center of your body.Holding your phone or other device up to eye level, instead of bending your neck down.To improve your posture and decrease neck pain, make a few simple changes such as:
Many people tilt their head down, which puts extra pressure on the neck muscles and can even lead to a repetitive stress injury called “ tech neck.” Pay attention to how you hold your head throughout the day, especially when staring at your computer screen or looking at your phone. Acetaminophen and naproxen are other over-the-counter medicines that can effectively relieve the pain of a stiff neck. Nonsteroidal anti-inflammatory medications (NSAIDs) like ibuprofen help reduce inflammation and decrease discomfort. Minor neck strains may get better after a day or so of over-the-counter pain-relieving medication. For best results, you may alternate the two for about 20 minutes each several times a day. Ice reduces inflammation, while heat relaxes the stiff neck muscles. Using ice packs or heating pads can help relieve neck pain fast. Just make sure to avoid jerking or sharp twisting movements that could increase or cause neck pain. But with neck pain, movement can actually help.Įxercise improves blood flow to stiff muscles and reduces inflammation. You may have heard that rest is the best remedy for muscle pain and neck stiffness. In mild to moderate cases, home remedies may help. Years of poor posture can weaken the muscles and joints in your neck, leading to chronic pain over time. Home remedies for neck painĪlthough neck pain can arise from injuries or chronic conditions, it’s often the result of a muscle strain or weakening.
Aurora Health Care spine specialists provide comprehensive treatment for neck pain to help you feel better and participate in the activities you enjoy. If you try home remedies for neck pain without any results, see your health care provider. For many people, a few simple remedies can bring lasting relief. With nearly one in three people suffering from neck pain, it’s nice to know there are strategies to relieve the discomfort at home.
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