Stiff Neck Pain Remedies

According to San Francisco-based Back and Body Care physical therapy services, most stiff neck problems occur in adults ages 20 to 40. If not treated, the discomfort can be a major impact on the lives of those who suffer. Besides pain, stiff necks can cause a host of disorders including anxiety and depression. There are various types of treatments for a stiff neck. Usually, the type of treatment is linked to the severity of pain.

Acute Pain and Ice-Heat Therapy

For sudden (acute) or severe pain, you may need to use a neck collar, rest in bed and apply ice. Ice-heat therapy involves applying ice to your neck several times daily for the first 48 to 72 hours to reduce swelling. After ice treatment, use heat from shower water. A hot compress or heating pad is also effective in relieving discomfort and encouraging blood to flow to the affected area. Bed rest is usually necessary for about 24 hours. This treatment is typically done following an injury due to a car accident or trauma.

Chronic Neck Pain

Chronic neck pain and stiffness refers to the slow onset of pain over months or years. It can also involve low-grade pain involving a constant dull ache, which may do better with heat treatment. Try ice if heat doesn't give relief. Your doctor may prescribe medications for relaxing neck muscles. Massages or yoga is also used as treatment.

Stretching Exercises

Exercises to stretch the neck can also help relieve pain and stiffness. For example, keeping your head facing forward, slowly tilt it to the side. However, tilt your head only halfway to your shoulder or to an area without an unpleasant strain. After holding it for a few seconds, return your head to the middle. Then, tilt your head toward the opposite shoulder in the same manner. Repeat this exercise about five to 10 times, three times daily. Other neck stretching exercises include moving your head in a front-to-back motion and a side-to-side rotation.

Physical Therapy

If you've been treated by your doctor but still have pain, physical therapy is usually prescribed. Physical therapy addresses risk factors as well as home exercises and how to prevent neck stiffness and pain.

Products for Relieving Neck Pain

Inflatable pillows are one of several products effective for relieving pain because of the air cells and double action for help with support and comfort. Therapeutic neck pillows and neck support pillows are also used for relief. Products made for the neck include neck traction collars and others. Specially made therapeutic furniture such as sofas and chairs are also effective in relieving pain.

Prevention

By doing daily neck exercises that both stretch and strengthen the neck and shoulder muscles, you can lower the chance of neck pain and stiffness. Other preventive measures include practicing good posture. Learn the proper ways to sit while working so you won't bend your neck. Secure the proper back and neck support for your car, as well as bed, chairs and sofas. Warm up before exercising or engaging in sports and do simple neck exercises while traveling on planes. Also, don't fall asleep while sitting up, with your head hanging downward.

Resources

• Neck Stretching Exercises
• Neck Solutions
• Neck Pain