Effective Exercise and Remedies to Prevent or Treat Stiff Neck Problem

A stiff neck can be quite painful and can also interfere with your daily activities, and can also ruin your night’s sleep. Global statistics say that as much as 17% of women and 12% of men suffer from neck pain or stiffness or both.

The number is going up at an alarming rate due to the use of mobile devices and computers at home or in the office. Besides, looking down at your phone, laptop or other devices is one of the most common causes reasons for having a stiff neck, which can lead to unbearable neck pain.

The other causes of neck pain or stiff neck include the following:

• Poor posture
• Clenched jaw
• Stress
• Repetitive movement of the neck
• Osteoarthritis
• Neck or spinal injury

Here in this article, we will try to give you some effective and medically-backed methods to treat your neck stiffness or pain, but first, we would suggest you visit the best pain doctor near you.

Stiff neck prevention

In most cases, a stiff neck can be prevented with minor lifestyle changes and ergonomics tools before it becomes too serious. Prevention means that you will have to stay away from certain bad habits, like poor posture. Apart from that calculated exercise regularly can strengthen your muscle and lower the chances of strain or injuries.

Create an ergonomic workplace

In most companies, employees need to work at a computer desk for 8 hours straight. This can lead to neck stiffness, but it can be avoided with the following methods.

• Adjust your chair in a comfortable position from where you can keep your feet flat on the floor
• Try to follow ergonomic posture with you back straight and arms on the desk-level
• Adjust the computer screen to the eye level, otherwise, it can lead to neck stiffness
• Try to use an ergonomic keyboard and mouse
• Stand up from time to time (once or twice an hour) and stretch your entire body

Limit your time at smartphone

Constantly looking at your phone stains your neck muscle and cause immense pain that can last for days.

If you want to use your smartphone quite often, we would suggest you follow the guidelines,

• Keep your phone at eye level
• Use earbuds
• Take a quick break from your Smartphone and stretch a little

Don’t drive for too long

Just like sitting at your computer desk mall day, driving your car for too long can cause a stiff neck.

So, if you have to complete longer journeys, use the following tips for quick neck pain relief,

• Take a break after every 45-60 minutes and stand up and stretch your whole body
• Set an alarm to remind you about the posture
• Set your seat in the most comfortable position and change it accordingly

Stiff neck remedies

Here are some effective and medically-backed remedies that can give you the much-needed relief from neck pain.

Apply heat or ice

Apply ice for 20 minutes or so multiple times a day to get relief from neck inflammation. The best strategy would be to alternate between cold and ice therapy and taking a warm shower.

Take OTC pain-relievers

The following OTC pain-relievers can help to ease up your neck stiffness, but don’t try any without consulting a doctor at a pain clinic near you.

Some other effective neck stiffness remedies are,

• Stretch but don’t make sudden movements
• Massage therapy
• Acupuncture
• Reduce stress
• Get sound sleep

About This Author

The Pain Relief Clinic Joined: June 19th, 2020