HOW TO CURE NECK STIFFNESS

A stiff neck is a soreness and difficulty in moving the neck basically when trying to turn the head to the side.

CAUSES:

• 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 

SYMPTOMS:

• Neck Pain
• Swollen Lymph Nodes
• Headache

HOME REMEDIES:

• 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 

1. listening to music
2. meditation
3. taking  vacation or break
4. 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

1. Getting a firmer mattress
2. Using a neck pillow
3. Sleeping only on your back or side
4. 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

PREVENTIONS:

• 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