Almost everyone has faced the problem of neck pain due to sore neck muscles and stiffness. Typically, it occurs due to poor posture, whiplash injury, or because of an underlying condition like arthritis or nerve compression. You might be practicing poor ergonomics without even noticing which puts an excessive strain on your neck muscles. If overlooked, this minor inconvenience can take a toll on your overall health by manifesting in the form of a severe headache, difficulty sleeping, and limited mobility, impacting your overall well-being. But can you get rid of this nuisance ailment? Fortunately, Yes! There are simple yet effective remedies that you can practice to get relief from neck pain that might be troubling you. Here’s a blog briefing about such practices that you can follow to get rid of stiff neck pain.
1. Heat And Cold Therapy
It’s one of the most commonly opted treatment options for getting relief from neck pain. Under it, hot and cold therapy is used alternatively to reduce inflammation, relax muscles, and promote blood flow. For the first 24-48 hours, cold therapy (ice packs) is used, followed by heat therapy (warm showers, heating pads). You need to practice both therapies for around 15 minutes every few hours. Cold therapy would help you numb the area, while heat therapy would help enhance muscle relaxation, increase blood flow, and promote faster healing. Once you find relief from pain, gently move your neck to regain mobility. Along with it, you also need to use over-the-counter pain relievers like ibuprofen or acetaminophen as per your doctor’s instructions.
2. Neck Support Brace
Wearing a neck support brace, also known as a cervical collar or C collar, is another remedy that you can use to get relief from neck pain due to stiffness. They provide great support to your head and spinal cord and are used for short-term recovery from neck pain. For its applications, you need to choose a soft neck brace that snugly fits your neck. It should neither be too tight nor too loose, just amply fitting. It should not restrict your normal breathing or cause any discomfort. For alignment, check if its chin piece is aligned with your chin and whether the collar is centered around the neck or not. For its usage, start wearing it for a few hours and gradually increase the duration. But keep in mind to take regular breaks and avoid prolonged use; otherwise, it may cause muscle weakness.
3. OTC Pain Relievers
Using over-the-counter (OTC) pain relievers like ibuprofen (Advil, Motrin) or acetaminophen (Tylenol) is also found useful in providing relief from neck pain. Ibuprofen is a nonsteroidal anti-inflammatory drug (NSAID) that helps in pain relief by reducing inflammation and pain signals in the body by inhibiting the production of prostaglandins, a chemical responsible for triggering pain and inflammation. On the other hand, acetaminophen works on the central nervous system, specifically the brain itself, by targeting the specific areas that are involved in pain perception. It’s also seen that acetaminophen elevates the body's pain threshold as well. It’s advised to follow the healthcare provider’s instructions to avoid any potential side effects.
4. Practicing Good Posture And Ergonomics
Carrying bad posture, especially forward head tilt or rounded shoulders, is most likely to cause strained neck muscles and put excessive pressure on the cervical spine. It might even lead to muscle imbalance, pain, and potentially, nerve compression and disc degeneration. To solve it, you need to practice good posture and ergonomics that would promote proper spinal alignment and reduce strain on neck muscles and ligaments. Make your workstation setup ergonomic by changing your monitor’s placement, choosing a chair with good lumbar support, keeping your keyboard and mouse close to your body, and using a headset instead of holding the phone against your shoulder while communicating.
5. Sleep Support
Sleeping in an unorthodox or awkward position or using an uncomfortable mattress/pillow can cause stiff necks and sore muscles. To prevent it from happening and get the required benefits, use a firm mattress and a special pillow that would support the natural curve of your neck. At all costs, avoid sleeping on your stomach and always sleep on your back or sideways. This way you would be keeping your neck in a comfortable position, neither tilted upwards nor downwards. There are multiple types of pillows available on the market, such as cervical pillows, memory foam pillows, and feather pillows. Based on your preference and comfort, you can choose either of the options.
6. Practicing Stress Reduction
Even stress can cause neck stiffness and sore muscles. Dealing with unwanted thoughts and feelings puts the body in “fight or flight” mode, which leads to muscle tension in the neck, leading to pain and discomfort. To get rid of such issues, you can practice stress reduction techniques such as mindfulness and meditation, breathing exercises, yoga, and progressive muscle relaxation. Listening to music and engaging yourself in pleasant activities and hobbies is also seen as effective in reducing stress that might be contributing to neck pain.
7. Massage Therapy
It’s one of the most effective ways to combat neck pain, as affected muscles and soft tissues are targeted in it. Different techniques like deep tissue massage, trigger point therapy, and Swedish massage are used to relax muscles, enhance circulation, and ease pain levels. When done correctly, massage helps improve blood circulation, reduce inflammation, and increase the overall range of motion. Massage therapy has a calming effect on the nervous system that helps to reduce stress and anxiety that might be causing neck pain. Additionally, massage also promotes the release of endorphins, which are considered the body's natural painkillers, to reduce pain and improve an individual’s overall well-being.
Key Takeaways
It’s always best to go with conservative treatments to get rid of neck pain occurring due to sore muscles and stiffness and start doing them as early as possible; otherwise, surgery would be the last resort. A neck brace seems to be one of the most effective ways of getting temporary relief from neck pain due to sore muscles and stiffness. When combined with other measures like ice and heat application and over-the-counter pain relievers, it would provide you the required relief from the pain. To get a neck support brace for yourself, you can choose our brand, SNUG360. Our neck brace offers unparalleled support for all sorts of neck-related inconveniences. Made in the USA, this neck support brace exhibits high-quality standards and guarantees durability.