A stiff neck can make even the simple movement feel daunting, and it often hits you when you least expect it. If the stiffness gets too severe or doesn’t improve in a few days, see a neck pain specialist in Bangalore to determine what is going on and receive appropriate treatment. However, there are still many things you can try at home to feel better and move more freely. Here are some of the tips you can follow:
Do Gentle Movements
If your neck feels stiff and stuck, you might be tempted to keep it still, but leaving it motionless can make it stiffer. Instead, tilt your head side-to-side or towards your shoulders. However, move within a comfortable range. Do each motion a few times. Gentle motions like this promote blood flow and loosen tightness.
Support Neck While Resting
How you lie while sleeping can have a significant impact on how your neck feels first thing in the morning. So, sleep with a pillow that supports the natural curve of your neck. Avoid sleeping on your stomach. This can twist your neck for long periods of time. Sleeping on your back or side usually reduces stiffness.
Fix Your Posture
Poor posture is one of the most common reasons for a stiff neck. If you spend long hours on your phone or laptop, your neck muscles may tense up. Try sitting with your back straight and your screen at eye level. Keep your shoulders relaxed, and take brief breaks every 30 to 40 minutes to stretch. Little changes in your posture can greatly improve how your neck feels throughout the day.
Utilize Hot and Cold Temperatures Appropriately
Depending on when your stiffness began, both hot and cold temperatures can be beneficial. If the stiffness started suddenly or after a minor injury, then ice packs wrapped in a thin cloth should be applied every 10-15 minutes, as this will help reduce swelling. However, if your neck has been stiff for more than a day, switch to a warm compress to relax the muscles. You can also take a warm shower to loosen the muscles and feel more at ease.
Stretch With Caution
Some simple stretches may provide quick relief. Try tucking your chin slightly towards your chest and holding it for a few seconds. You can also place your right hand over your head and gently guide your neck towards your right shoulder, then stretch. Each neck stretch should be done slowly and with control. You should experience a mild pull but no pain.
If, after doing all of the above steps, your neck pain is still severe, keeping you from going about your daily activities or is persisting longer than expected, visit a trusted neck pain specialist in Bangalore to get the relief you need, like Alleviate Pain Clinic. The clinic provides patient-centred care and modern treatments that can assist in treating stiffness more efficiently.
A stiff neck can be a frustrating condition, but with a few simple steps, some patience and good habits, you can find relief. If home care does not help, speaking with a qualified neck pain specialist in Bangalore can help you recover sooner and return to your routine more comfortably.
