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Stiff Neck
By peace | June 9, 2006
You woke up with a stiff neck. Consider the experience a wake-up call for you to pay more attention to your sleeping habits.
Of course, car accidents, falls, arthritis and even a cold draft can cause a stiff neck. But it’s far more likely that you fell asleep in a position that strained the joints of the neck, resulting in inflammation and stiffness.
“If you take any joint, put it at an odd angle and leave it that way, you’ll have stiffness,” says Tab Blackburn, a physical therapist and vice president of the Human Performance and Rehabilitation Centers in Columbus, Georgia.
Other possible causes for stiff neck—like influenza, polio and meningitis—are far more serious. These conditions, however, announce themselves with other unpleasant symptoms, including nausea, headache and swollen glands.
Most muscle-related neck pain will go away and not come back if these changes are made. Conditions, such as arthritis, nerve or disk problems, lymph node inflammation, or bone disorders, require the assistance of a healthcare provider. The healthcare provider can help to identify the causes of the problem, and design a personal treatment plan.
Symptom Relief
It helps to have a stiff upper lip to survive a stiff neck. In addition, here’s what you can do to help ease the pain.
Some like it hot. Applying heat directly to the neck for 20 to 30 minutes two or three times a day will often alleviate the discomfort, says Blackburn. If you don’t have a heating pad, try this: Run hot water over a towel, wring it out, roll it up and wrap it around your neck. Another method: Take a long, hot shower and allow the water to strike the back of your neck, says Blackburn. Do not use heat if the stiffness is the result of an injury that happened in the past two days. Heat will only aggravate the injury, making the pain worse.
Make motion your lotion. Gentle stretching and movement can help restore flexibility to a stiff neck, says Blackburn. “If you can move the neck gently four or five times a day, it’s literally like pouring lotion on it,” he says. He recommends carefully turning the head from side to side. Look over your right shoulder for a count of five, then look over your left shoulder for a count of five. Repeat the movement three times.
Try a topical. Rubbing ointments on a stiff neck doesn’t treat the cause of the problem, but it can help relieve pain, says Blackburn. Over-the-counter topical ointments like Icy Hot and Tiger Balm contain ingredients that make the area feel warm. Other ointments are made with salicylic acid, the pain-relieving ingredient in aspirin. (Those who are aspirin-sensitive should check with their doctors before using these ointments.) But no matter which kind you choose, nothing beats the therapeutic value of having someone rub on a topical ointment for you. “There’s something about the laying on of hands that’s soothing and relaxing,” says Karl B. Fields, M.D., associate professor of family practice and director of the Sports Medicine Fellowship at Moses Cone Memorial Hospital in Greensboro, North Carolina.
Shut that bedroom window. A cold breeze blowing on you may force you to snuggle in an awkward position just to stay warm, resulting in a stiff neck, says Dr. Fields.
Get a proper pillow. Propping yourself up on two or three pillows may be comfortable, but your neck doesn’t appreciate all that padding. A single soft feather pillow or one made with barley hulls is easily manipulated to provide gentle support for the neck—rather than pushing your head forward. Also helpful: orthopedic pillows. Most have their centers hollowed out so your neck is supported and your head lies flatter, says Blackburn. You can buy an orthopedic pillow at some pharmacies and medical supply stores.
Reserve the couch for sitting. Nothing beats a Sunday nap, but next time, steer clear of the couch. Couches usually don’t provide enough room or support for sleeping, says Blackburn. If you can’t bring yourself to go to bed for 20 minutes in the middle of the afternoon, try stretching out on the floor to catch those Zs.
See your doctor. If stiffness persists for more than two days and these gentle home remedies don’t help, your doctor may be able to help you find relief. He might recommend wearing a neck brace or send you to a physical therapist for a massage or an ultrasound treatment.
When To See A Doctor
* You feel a grating sensation when you turn your head.
* You were in an accident that snapped your head back and forth, and your neck is still stiff after two days.
* If you also have swollen glands, fever, a headache or feel nauseated, see your doctor immediately.
* Your stiff neck is accompanied by tingling or sharp pain that shoots down to your fingers.
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