Looking for home remedies for stiff neck pain? When one or more neck muscle or tendon fibers get stretched and torn down, it leads to stiff neck pain. It is a kind of injury known as a pulled muscle. The pain varies depending on the injury’s extent, the tear’s size, and the tear’s location.
Generally, stiff neck pain heals in two to three days, but if the tear is significant, it may take weeks to heal. The pain and discomfort caused are severe and interfere with the daily routine.
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Stiff Neck Pain Symptoms
1). Pain confined to the neck region. This pain is usually experienced in the back of the neck and partially in a nearby area, such as the head, upper back, and shoulder.
2). The pain is severe and throbbing if the neck is moved in a specific direction; otherwise, this pain is dull and nagging.
3). The pain may cause difficulty sleeping, and the ache will likely feel deep in the muscle.
4). It makes your neck stiff, and the pain gets worse with movements.
Stiff Neck Pain Causes
There are several common reasons of stiff neck pain, such as-
1. Poor posture
Neck muscles and tendons get stretched when the neck is stretched in an awkward position when the head is tilted too far for a longer time. For hunching over a computer for a longer time, continuously looking into a microscope, holding the phone between ear and shoulder without the support of hands, and one of the most common causes is looking down at a phone screen or other wireless device for too long or too frequently.
2. Repetitive motions
Some motions are now awkward, and the neck can easily handle them. However, repeated motion of a similar type may lead to over-straining muscles, leading to stiff neck pain.
3. Lifting Heavy weight
There are high chances of stretching neck muscles while lifting heavy objects. A sudden heavy weight may also cause trauma to the muscle.
4. Collision or fall
Sudden jerk on the neck due to an accident; while playing sports or in a vehicle, suddenly applying brakes may lead to stretching of neck muscle which may cause pain in the neck.
5. Performing New Activity
Putting any muscle through a new type of activity that is slightly strenuous makes it more susceptible to strain and causes stiff neck pain. For example, students not used to standing before a microscope for hours initially feel pain in their neck.
These are some of the common causes of stiff neck pain. There are also more causes, and the exact reasons have yet to be discovered on many occasions. Neck pain, if not very severe, can be treated with these home remedies, which do not have any side effects. These remedies also provide symptomatic relief.
Home Remedies For stiff Neck Pain Relief
Here is the list of home remedies for stiff neck pain relief:
1. Ice Pack
Ice is one of the simplest remedies for stiff neck pain. The cold temperature will help reduce inflammation and alleviate pain. A bag of frozen peas also works well.
How to use
- Put some crushed ice cubes in a plastic bag.
- Wrap the plastic bag in a thin towel.
- Put the ice pack on your neck for up to 15 minutes.
- Follow this remedy every two to three hours for the first 24 hours.
2. Epsom Salt bath
Magnesium is required for proper nerve and enzyme functioning. Our body processes absorbed magnesium better than ingested magnesium. Epsom salt contains magnesium, and soaking in Epsom salts gives you loads of benefits. Epsom salt reduces tension and offers instant relief from pain.
How to use
- Take two tablespoons of Epsom salt and mix it with 3 tablespoons of sea salt.
- Add a few drops of lavender oil to this mixture.
- Soak your neck area in this mixture for about 30 minutes and get a relaxing experience.
- Repeat this process at least 3 times a day until your pain subsides
3. Lavender Oil
Lavender oil can be used to relieve stiff neck pain. Lavender oil should be gently massaged in the area of the neck. This will help in relaxing tense muscles and may help you sleep better. The refreshing fragrance of lavender oil will further help you to relax
- Take a hot bath or shower to soothe your sore neck muscles.
- Apply some lavender oil to your neck.
- Gently massage in small circular motions to massage the affected area for 10 minutes.
- Do this at least once a day
- Continue to do this till the pain subsides
4. Apple cider Vinegar
Apple cider vinegar restores acid-alkaline balance in the body. Its potent antioxidant and anti-inflammatory characteristics will help relieve stiff neck pain quickly.
How to use
- Take half a cup of apple cider vinegar with half a cup of water
- Take a paper napkin and soak it in this mixture
- Place the napkin on the area where the pain is high
- Alternatively, add two cups of apple cider vinegar to lukewarm bath water.
- Soak the neck area in this mixture for at least 20 min daily
- Continue to do this till you get completely recover.
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5. Warm and cold water
Using hot and cold water is a very effective home remedy for reducing stiff neck pain. You can easily do this therapy under the shower in your home. The water should be applied with force on the affected area. This will help to reduce pain as well as soreness. Hot water helps increase blood circulation in the neck area, and cold water reduces inflammation.
How to use
- Target the neck area with warm water for three to four minutes in the shower.
- Switch to cold water and target the neck for 30 to 60 seconds.
- Repeat as many times as necessary.
- While doing this therapy, ensure that your neck is strained and do not make any neck movements.
6. Ginger Remedy
Ginger has the property to reduce inflammation and swelling. Ginger’s volatile oils contain the anti-inflammatory agents beta-bisabolene and zingiberine. This herb plays a key role in lowering the levels of pain-causing prostaglandins.
How to use
- Take an inch of ginger and mash it to make a smooth paste.
- Now add lemon juice and rock salt to it.
- Eat this mixture regularly.
- Fresh ginger can also be grated and cooked with sugar syrup till it becomes thick as jelly.
- This can then be refrigerated and consumed during periods. Adding lemon juice to this mixture will add to the taste by increasing its tanginess.
- While massaging neck muscles, you can also apply the ginger paste to the neck area. But do not keep it for a long time. Just five minutes is enough.
7. Garlic Remedy
Garlic contains quercetin which is an antioxidant with the potential to fight against inflammation. Garlic can be applied directly to sore muscles.
How to use
- Take 8 cloves of Garlic and fry them in 60 ml of coconut or sunflower oil.
- Once they turn brown, strain the cloves and apply the oil to the neck area. The oil should be gently massaged for at least 5 minutes.
- Leave the oil for at least 3 hours and wash it off with soap and warm water.
8. Neck Exercises and Massage
Neck exercises and massages help reduce pain and stiffness of trapezius muscle (kite-shaped muscle that runs from the base of the skull and goes more than halfway down the back and out to the shoulders of the neck).
How to massage and do exercises
- With the help of two fingers, apply firm and constant pressure for around one minute
- Then with a circular motion, massage other areas near the neck for two minutes.
- You can use a massager to reach areas that are difficult to get.
- Rotate your neck in clockwise and antilock wise positions slowly. Do stress if the pain persists.
Stiff Neck pain is certainly disabling; therefore, various precautions must be taken to avoid neck pain. Exercising regularly and staying active will strengthen your muscles. If you are doing a repetitive kind of job, then take regular breaks and do stretching exercises. Last but not least, sleep well in the proper position.
- Treatment of Neck Pain: Noninvasive Interventions
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