Neck stiffness may not seem like a major health issue, but if you ignore stiffness and discomfort for an extended period, pain and related problems can develop. The good news is that neck stiffness can typically be prevented and treated with a few simple conservative steps that you can take on your own or with the assistance of a professional. In today’s blog, we take a closer look at seven ways to prevent and treat a stiff neck.
If you begin to develop a stiff neck, or you’ve dealt with a stiff neck in the past and you want to do what you can to prevent the problem from recurring, keep these seven tips in mind:
1. Regular Stretching
Stretching the area is typically the first thing we do when we feel some neck stiffness set in. We gently move our head from side to side and move it in all directions to help relax stiff muscle groups. This is a great way to alleviate stiffness that develops, but stretching your neck a few times throughout the day can also work to prevent stiffness in the first place.
2. Posture Checks and Improvements
Neck stiffness is oftentimes brought on by having your head in one position for an extended period, especially if you’re leaning forward or backwards and your head isn’t positioned directly over your shoulders. Perform quick checks throughout the day and adjust your posture so that you’re not overloading your neck because of its position relative to your shoulders.
3. Physical Therapy
Instead of just doing a few stretching maneuvers on your own, consider specifically targeting the area of weakness with the help of a physical therapy routine. Your spine specialist can provide you with PT exercises or refer you to a quality physical therapist in your area.
4. Reexamine Your Pillow
Your pillow helps to protect your neck while you’re sleeping, but if it’s too flat or too thick, it can knock your neck out of a healthy alignment, and that’s a long time to have your neck in an awkward position. You want a pillow that supports your neck and keeps it about 4-6 inches above the bed. If you’re higher or lower than that, know that your pillow may be contributing to your neck stiffness.
5. Ice/Heat
A cold pack or a heating pad can also do wonders for stiff necks. Ice helps to calm inflammation and swelling, while heat can help to draw healthy blood to the area. Try each and see which helps the most with your neck stiffness.
6. De-stress
Did you know that stress can actually lead to physical symptoms? Stress can cause you to tense the muscles in your neck, and over time this stress can lead to muscle stiffness. Work to limit the stress in your life (we know that’s easier said than done, though), or find ways to take a little “me time.” Go for a walk, listen to some music or take a relaxing bath to help destress, because it can also help with your neck stiffness.
7. See A Spine Specialist
Finally, if you’re still struggling to overcome neck stiffness and you want help treating the problem before it becomes painful, sync up with a spine specialist like Dr. Sinicropi. We can take a look at your neck and work to determine if your posture or another underlying issue is to blame for your neck stiffness. From there, we’ll develop an individualized treatment plant that can help get your neck back to normal. For more information, or for help with any neck or spine issue, reach out to Dr. Sinicropi’s office today.
