How To Get Rid of Stiff Neck Naturally and Its Causes

By | September 2, 2022

How To Get Rid of Stiff Neck Naturally and Its Causes

What a pain in the neck! You’ve probably said this to your kids at some point, but what do you do when your neck really hurts?

This will depend on what is the root cause of your pain.

Generally speaking, a stiff neck comes from:

  1. Weak neck muscles
  2. Lack of movement for long periods of time (for example, staring at a computer screen)
  3. Poor posture
  4. Abuse (such as staring at a phone or tablet for long periods of time)
  5. A pillow with poor support

Neck pain often involves a stiff neck, but not always. When it hurts to turn your head from side to side or up and down, you will naturally return to a less painful position, but this is probably due to pain and not stiffness. Of course, if this goes on long enough, your neck will become stiff because you are afraid to move it!

How to relieve neck pain?

You never realize how much you use your neck until it hurts or becomes so stiff that you can barely turn your head.

While a diagnosis is important, there are a few things you can do to relieve neck pain.

Let’s talk about 9 little secrets on how to get rid of neck pain so you can get your life back!

1. Exercise your neck

Before trying any exercises to relieve neck pain, you should talk to your doctor or chiropractor to make sure there are no other, more serious problems.

Some of the best neck exercises include:

  • Side to side booster

In a comfortable position, move your chin as far to the right as you can, as if trying to look over your shoulder. You can lightly place your hand on your chin to help stretch your neck a little further, but don’t push hard! Just a light touch. Hold this for 20 seconds and then repeat to the left. This exercise strengthens the neck muscles and lengthens them at the same time.

  • Side tilt

Again, sit in a comfortable position and move your left ear towards your left shoulder. You can very gently place your hand on top of your head for a little extra stretching power.

  • Chin Tuck

Now tuck your chin towards the back of the chair. This is great for your posture and strengthens your neck muscles. Do this exercise 10 or more times a day.

  • Shoulder circles

This exercise strengthens and lengthens the neck muscles. Stand up and lift your shoulders up, then circle them forward 5 times and then back 5 times. You can also do single arms for a change of pace.

Core exercises that work the back, abdomen and buttocks will also help relieve neck pain. When the core muscles are stronger, the neck muscles don’t have to work as hard.

2. Choose the right neck pain pillows

If you wake up in the morning with a stiff and/or sore neck, your pillow may be the problem. The best neck pain pillows are:

  • Neck support pillows

There are several specially made pillows designed for those with neck pain. These have rounded edges and a hollow in the middle so the head gets support but the neck rests. One model even allows you to add or remove cotton padding so you can make it as hard or as soft as you like!

  • Water pillows

Remember waterbeds? These pillows work in much the same way. They have traditional pillow covers but have a plastic reservoir inside that allows you to fill the pillow as much or as little as you want. Unlike memory foam or feather pillows, water pillows never lose their shape or become flat. This water-filled pillow can weigh up to 10 pounds, so if you want to move the pillow around, it won’t work for you!

  • Rounded memory foam pillows

They are designed to prevent you from snoring. However, some memory foam pillows are too hard and could cause you more neck pain! It’s hard to know what the right level of support is for everyone, so check to see if the store will let you return the pillow in case it doesn’t work for you.

  • Feather pillows

They are great for the neck as they provide softness. Many people find that a feather pillow that contains down helps to give them the support they need.

3. Try stretching your neck muscles

There’s nothing better than a nice stretch for sore neck muscles, but how do you do that when your neck is so stiff and sore you can barely move it? Try the following sections.

  • Buckle

Stand up and place your hands behind your back, holding onto your left wrist with your right hand. With your right hand, gently pull your left arm down and away from you. Keep your shoulders down and you should feel a gentle stretch in your neck.

  • Pullover

Similar to the exercise above, stand up and put your hands behind your back, but this time bring your hands together. Bend at the waist and bring your arms up as if to pull them over your head. Keep your feet wide enough so you don’t lose your balance, or you can rest your head on a chair. Hold for 30 seconds.

  • Stretching the shoulders across the body

Stand with your feet shoulder-width apart, then cross one arm across your chest and place your hand on the opposite shoulder. Place the other hand under the elbow of the crossed arm and gently pull on the arm. Hold for 10 seconds and then repeat on the other side. Try to do 5 a day and work up to 10 a day.

  • Stretching in a heated pool

If you have access to a swimming pool, you can use it to relieve neck pain. Try the following ideas:

  1. Get into the water up to your neck and simply move your head from side to side and up and down
  2. You can also squat in the water and gently move your head
  3. Try to slowly carry your breasts across the pool and back. This stretches the neck, but it’s a gentle movement.
  4. If the water is too cold, do not use the pool

Even simple swimming like crawling regularly will help improve your neck muscles!

4. Do yoga

Regular practice of yoga will not only relieve neck pain, but in many cases will prevent it from occurring.

  • Cat/cow

This is a great warm-up exercise that will release tension in your neck and shoulders. Get on all fours like a cat (or cow) and arch your back like a cat. Keep your head down. Hold and then lift your head up so your back swings in, stomach toward the ground.

  • Thread the needle

This twist really elongates the neck and spine. Get on all fours and inhale as you raise your right arm in front of you, then bring it through the space between your left knee and left hand, palm up. Hold for one minute and then repeat with the right side.

  • Rabbit pose

This position opens up the spine and releases tension in the neck. Kneel on the mat and bend at the waist, try to make your forehead touch your knees and your hands grasp your heels.

  • Fish

Lie on your back, hands at your sides, palms down. Bring your hands under your back and push your heart toward the ceiling. Your head will bend back. Try to keep the top of your head on the floor. Bring your head back down and bring your elbows back to your side.

If you’re not sure how to do these poses, or if you’re new to yoga, it’s a good idea to take a class or have an instructor show you how to do these poses correctly to get the most out of it. them.

5. Try Home Remedies for Sore Throat

While neck pain may be more common in today’s world, it is certainly nothing new. People have been treating neck pain and stiff necks for centuries.

  • Essential oils

Mixing a few drops of the following essential oils and massaging them into your neck and shoulders will do wonders for a stiff, sore neck. For best results, mix well and massage into sore areas twice daily. Basil and cypress oil have antispasmodic compounds that relax muscles.

  • Apple vinegar

This is an ancient home remedy to relive a sore throat. Loaded with anti-inflammatory compounds and antioxidants, apple cider vinegar reduces inflammation, which is the main source of pain. Simply soak a small cloth in vinegar and wring it out. Repeat twice a day.

  • Ice therapy

Ice is another way to reduce pain and also reduce swelling and inflammation. Use an ice pack or place a few ice cubes in a small cloth. Never apply ice directly to the skin. Leave on for 10 minutes and then remove for 15 minutes. Repeat as often as you like.

  • Magnesium

Epsom salts are not actually salts, but magnesium flakes. This mineral increases blood circulation and relieves muscle tension. If you can, add 1 to 2 cups of Epsom salts to a warm bath and soak your neck and shoulders for 30 minutes. If you don’t have access to a bathtub, fill a bowl with warm water and a few tablespoons of Epsom salt. Stir until dissolved, then dip a small cloth in the mixture and wring out the excess. Repeat until the water cools.

6. Try chiropractic massage

Is there anything more relaxing than a massage? You probably think of a massage as a nice treat or something to indulge in while you’re on vacation, but did you know that chiropractic massage may be one of the best ways to get rid of and prevent neck pain? Sometimes neck pain is caused by tension or misalignment in the shoulders, other times it’s text on the neck or strained neck muscles. Regardless of the root cause, massage under the guidance of your local chiropractor can change things in a minute!

Your chiropractor will direct the therapist to focus on problem areas and suggest specific types of massage that will be most beneficial for your situation.

Chiropractic massage will reduce muscle spasms, relax tense or strained muscles, and provide welcome pain relief without medication.

7. Try anti-inflammatory supplements

Inflammation is a good thing, but sometimes too much of a good thing is bad. The body’s immune system uses inflammation to bring fresh blood and nutrients to the damaged area. Unfortunately, inflammation does not always get the shutdown signal. There are a number of supplements that can help reduce inflammation and stop the pain associated with it.

  • Curcumin

Part of the spice that makes curry so great tasting, turmeric is also one of the best anti-inflammatory agents. This spice is also one of the most well researched and has been shown in many research studies to reduce inflammation and reduce pain symptoms.

  • Fish fat

One of the easiest supplements to find, fish oil has powerful anti-inflammatory compounds that also improve gut health and reduce muscle damage that can occur after exercise.

  • Ginger

Another spice that many people think of only as a tea to soothe an upset stomach. Two components of this sweet spice, zingerone and gingerol, have been shown in studies to reduce inflammation associated with several diseases, including breast cancer.

  • Green tea

This natural anti-inflammatory has unique compounds called ECGCs that help stop inflammation, even in those with rheumatoid arthritis. This special tea from Japan has many other benefits. You need to drink about 5 cups a day to get the full effect, but if drinking that much tea seems overwhelming, there are supplements to make it easier.

Of course, if you have neck pain that you want to get rid of today, supplements won’t help you much as it will take a few weeks to start working, but if you suffer from chronic neck pain due to a medical condition, then these can be a good way to get your foot on the sore throat.

Always talk to your doctor, chiropractor, or pharmacist before consuming any supplement, especially if you are taking prescription medications, to avoid a drug interaction.

8. Try Physical Therapy and Physical Rehabilitation

Neck pain responds very well to gentle exercise and stretching, all of which can be taught by a physical therapist. Since chiropractic care and physical therapy go hand in hand, don’t be surprised to find physical therapy modalities in your chiropractor’s office.

In the event of an accident, exercises can help restore range of motion and restore the neck muscles to their original strength level.

Neck pain that comes from poor posture or other unhealthy habits often comes up in therapy. Your physical therapist and/or chiropractor can demonstrate proper posture and improved work or cell phone habits to prevent neck pain from recurring.

9. Try Comprehensive Chiropractic Care

Of course, you probably know about how chiropractic adjustments can bring your neck and spine back into proper alignment, but did you know that your chiropractor has a lot more to offer? What to do with neck pain?

“What if my neck and shoulder hurt?” This is more common than you might think, and all the more reason to see your chiropractor. Shoulder pain can often throw your neck out of alignment as you try to move your neck to compensate for the shoulder problem.

Your chiropractor will be able to see the whole picture and help relieve your shoulder and neck pain!

In addition to adjustments, your chiropractor can diagnose your condition and find the root cause, then create a treatment plan designed for your unique case. You may also be interested to know that your chiropractor may also offer:

  1. Cold laser treatment
  2. Ultrasound
  3. TENS machine (low level electrical muscle stimulation)
  4. Advice on dietary supplements or diet
  5. Recommend exercise or other types of therapy
  6. Show how to improve your posture

Chiropractors are doctors who are specialists in the entire musculoskeletal system of the body. They can perform tests and examinations to determine the cause of your pain and help you find neck pain relief without drugs or invasive surgery.

One study found that after several adjustments, individuals with chronic neck pain had significantly less pain, and this remained true when asked about their pain after 12 weeks and even 2 years later.

You can make an appointment by clicking here. With 3 secrets offered (as well as advice for 3 more) in one place, consider us your one-stop shop for neck pain!

Some tips on what NOT to do to get rid of neck pain

This article is all about how to get rid of neck pain, but there are also a few OPTIONAL:

  1. Do not turn your neck. This can wear down a vertebra. Stretch from side to side or up and down, but do not roll your head
  2. Don’t look down at your phone or tablet or anything for more than 10 or 15 minutes without taking a break
  3. Do not hold the phone to your ear. If you must talk for long periods of time, use a speakerphone or invest in a hands-free headset
  4. Do not put a heavy purse, shoulder bag or backpack on one shoulder. This overloads the neck muscles
  5. Don’t ignore a stiff neck or neck pain that doesn’t go away within 2 weeks or gets worse quickly
  6. DO NOT drive if you cannot turn your head and look over your shoulder
  7. Do not sleep on your stomach. You will have to have your neck turned to one side of the clock or the other and this guarantees a stiff neck in the morning.

We hope this article has helped you and answered some of your questions about how to get rid of neck pain. Please feel free to share this article with others who you think may benefit from this information.

To find out the root cause of your neck pain, don’t hesitate to call our clinic and make an appointment with a qualified chiropractor for the same day.

How did it happen?

If you’re rubbing your neck asking yourself this question right now, you’ve come to the right place. Unless you’ve been involved in some type of accident, such as a car accident or sports injury, most neck pain doesn’t happen overnight.
“What does it mean when my neck hurts?” All jokes aside, some of the more common reasons for neck pain include:

  1. Poor posture
  2. Arthritis
  3. Degenerative disc disease
  4. Pinched nerve
  5. Tech Neck (or Text Neck when looking at mobile phones)
  6. Inflammation of the connective tissue
  7. Cervical spondylosis
  8. Osteoporosis

Visiting a chiropractor is one of the first steps you should take to find the cause of your pain.

Could it be serious?

We understand that neck and back pain is really scary because these areas seem to be more vulnerable than others.

The good news is that neck pain is rarely something serious. Could neck pain be a symptom of cancer? Yes, but it’s rare. Less than 1% of those who report shooting pain on the left side of the neck, or neck pain in general, have something serious, such as cancer or a tumor.

If you’re worried that your left-sided neck pain could be a dissection of an artery, you should know that it affects only 2 out of every 100,000 people. If your neck pain is unusual, persistent, and accompanied by a severe headache, go to a hospital emergency room or call 911.

What Kind of Doctor Should I See for Neck Pain?

Your local chiropractor can diagnose and treat the source of your neck pain in one place.

Their expertise in this area makes them the perfect choice when you suffer from neck pain, whether it’s a pinched nerve in the neck, whiplash, text on the neck or whatever the cause may be.

Must Read

Leave a Reply

Your email address will not be published. Required fields are marked *