The primary causes of a stiff neck include poor sleeping posture, improper head positioning, using a pillow that's too high, or exposure to drafts on the shoulders. Symptoms typically involve no discomfort during sleep, but waking up feeling stiff and sore, especially in the neck and back. Sometimes the neck becomes difficult to move freely, and pressing on the area may cause pain. So, what should you do for a stiff neck?
What to Do for Neck Stiffness
Neck stiffness most commonly affects children and adolescents. So what should you do if you wake up with a stiff neck? There are various treatment approaches, including general methods and quick fixes. General treatments involve gradual adjustment over time for improvement, while quick fixes provide relief within a short period.
What to Do for a Stiff Neck
1. Replace a High Pillow
After developing a stiff neck, avoid sleeping on high or hard pillows. One contributing factor may be using a pillow that's too high. An overly elevated pillow prevents proper relaxation of the neck muscles and joints. Instead, it causes localized tension and fatigue due to pressure, increasing the risk of neck injury.Therefore, if you find your current pillow is too high, it's best to immediately switch to one of appropriate height.
2. Avoid Exposure to Cold Drafts
After developing a stiff neck, ensure you stay warm and avoid exposing your neck to cold air, as this can worsen the condition.
3. Massage
Manual massage therapy typically yields good results for stiff neck. The patient sits upright while the therapist stands behind to perform the massage. For muscle spasms, apply techniques like muscle relaxation and realignment along the direction of the spasming muscle, repeating 3-5 times.For neuralgia, gently knead along the nerve distribution area repeatedly. If you experience recurrent stiff necks, consider the possibility of cervical syndrome. In acute cases, use gentle techniques during massage. For mild pain and minimal muscle spasms, apply more focused techniques.
4. Applying Medicated Plasters
Topical ointments such as Heat Relief Plaster, Blood Circulation Pain Relief Plaster, Blood Circulation Plaster, Cold Pain Relief Plaster, and Musk Tiger Bone Plaster can effectively alleviate muscle pain caused by stiff neck.Shangshi Zhitong Gao (Wet Injury Pain Relief Plaster) and Pengxiang Zhitong Yin (Pain Relief Plaster) can be applied to the painful area on the neck, changed daily, and provide relatively good pain relief. However, patients may feel some restriction in neck movement after application. Pregnant women should avoid using these plasters.
5. Heat Therapy If the neck pain is caused by exposure to cold wind, you can apply a hot towel or heat pack to your neck. This helps relieve stiffness and soreness.
6. Cupping Therapy
For severe muscle spasms and pain from stiff neck, cupping therapy can be applied. If pain persists, consider local nerve block injections at a hospital. With such treatments, recovery typically occurs within 2-3 days.