In this article, we share some hacks to help reduce stiffness in the neck.
By following these hacks, you can effectively reduce neck stiffness
A stiff neck is a condition characterised by discomfort, pain, and difficulty moving the neck, often accompanied by tension and soreness in the muscles. It can be caused by various factors, including poor posture (such as hunching over a computer or phone), muscle strain from sudden movements or overuse, sleeping in an awkward position, stress, and in some cases, medical conditions like arthritis or a herniated disc. A stiff neck may also occur after an injury or due to prolonged inactivity. Certain hacks can help relieve a stiff neck by reducing muscle tension, improving blood flow, and preventing further strain. Read on as we share some hacks to help reduce stiffness in the neck.
Here are some hacks to provide relief from a stiff neck
1. Gentle stretching exercises
Performing gentle neck stretches can help alleviate muscle tightness and improve mobility. Start by slowly tilting your head forward and backward, then side to side, and finally, rotate your head in a circular motion. Hold each position for about 15-30 seconds, ensuring that movements are slow and controlled to avoid further strain. Repeat this sequence 2-3 times a day. Stretching helps increase blood flow to the neck muscles, promoting relaxation and reducing stiffness.
2. Apply heat or cold therapy
Applying heat or cold can help relieve neck pain and stiffness. Use a heating pad or warm compress to relax tense muscles. Apply for 15-20 minutes, up to three times a day. For acute pain or swelling, cold therapy using an ice pack or a bag of frozen peas wrapped in a cloth can be beneficial. Apply it for 10-15 minutes at a time. Alternating between heat and cold therapy can also be effective, as heat improves blood circulation while cold reduces inflammation.
3. Maintain proper posture
Improper posture is a common cause of neck stiffness. Ensure that your workstation is ergonomically designed, with your computer screen at eye level and your chair providing proper back support. Avoid slouching or hunching over devices. When standing or sitting, keep your shoulders relaxed and back straight. Good posture prevents unnecessary strain on the neck muscles and helps in maintaining alignment, which reduces the likelihood of stiffness.
4. Massage and self-massage techniques
Gently massaging the neck and shoulder area can help relieve muscle tension. You can use your fingers to apply circular motions to the affected area, focusing on any knots or tight spots. You can also use a massage ball or foam roller to gently apply pressure. Doing this for 5-10 minutes, twice a day, helps improve blood circulation, reduce muscle tension, and promote relaxation. A professional massage can also provide more targeted relief.
5. Use a supportive pillow
Sleep plays a crucial role in neck health. A pillow that is too high or too low can cause strain and stiffness. Choose a pillow that supports the natural curve of your neck, such as a memory foam or cervical pillow. Ensure your sleeping position is comfortable and aligned; sleeping on your back or side is generally recommended. A good pillow helps maintain proper alignment and reduces pressure on the neck during sleep, promoting recovery.
By following these hacks, you can effectively reduce neck stiffness and prevent it from recurring.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
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