Mar 2022

A stiff neck is a soreness and difficulty in moving the neck basically when trying to turn the head to the side.
Sleeping in awkward position
Falling or sudden impact that pushes the head to the side
Turning head side to side repeatedly during an activity, such as swimming
poor posture while viewing the computer monitor
looking down when using mobile phone from a long period of time
excessive stress and anxiety
Holding neck in an abnormal position from a long period of time
looking downward to an object for a long time
Neck Pain
Swollen Lymph Nodes
Rest Giving your body a day or two to rest will allow the injured tissues time to start healing, which will help to relieve neck stiffness.
Ice and heat therapy- apply ice in the 48 to 72 hours not more than 20minutes at a time the warmth can help to soothe sore muscles
Self massage- can help to soothe and relax tense neck muscles
Apply a heating pad or warm compress.
Gentle stretches
Keep moving However, avoid jerking or painful activities. This helps calm your symptoms and reduce inflammation.
Managing stress
listening to music
taking vacation or break
something you enjoy
Sleep position Sleeping on the stomach puts more stress on the cervical spine so recommended to sleep on the back to put the least amount of stress on the cervical spine
Getting a firmer mattress
Using a neck pillow
Sleeping only on your back or side
Relaxing before going to sleep
People who sleep on the back, placing a rolled towel or cervical pillow for better support or Sleep without a pillow
Keep the temperature comfortable in some people waking up with a stiff neck due to cool environment in the night, such as due to from a fan, vent, or a open window.
Keep moving avoid painful activities. This helps in reduce inflammation
Use a soft neck collar
Use an earpiece to talk on the phone
Avoid holding the phone between the shoulder and ear.
Try not to look down at a cell phone or tablet for long periods. Hold the device at eye level
Be mindful when carrying bags. Carrying a heavy purse or briefcase can put pressure on the shoulder and strain the muscles in the neck.
Use rolling bags or backpacks whenever possible.
Take breaks. Sitting or driving for long periods can strain the neck. Get up, walk, and stretch at least once per hour.
Use high-quality mattress and pillow that provide the correct amount of support.
Exercise regularly. Moving the body can help alleviate muscle tension and stiffness.
Exercise is also a natural stress reliever