Introduction
Goodbye neck pain! I really want to say this because I have a bad day with a sore neck. So don't let a stiff neck ruin your quality of life that day. Don't let a stiff neck get in the way of your daily life. A stiff neck can be a warning sign that you are using your body incorrectly. In today's article, we will take you to see what causes a stiff neck. We will recommend good exercise techniques and other preventive methods. Hopefully it will be useful to solve the problem for many people.
list of contents
What are the symptoms of a stiff neck?
Stiff neck often begins with discomfort in the neck and shoulder muscles. People may feel tightness or stiffness in these areas, especially when they try to move or turn their neck. The movement of the head and neck may be limited and painful. The pain may also spread to other areas, such as the back of the neck, head, or shoulders. Sometimes, if it is severe, there may be numbness or tingling in the arms or hands. The severity of the symptoms can range from mild discomfort to severe pain that interferes with daily activities, such as driving, working at an office, or even sleeping. Some people may also experience headaches.
Causes of neck tension
The causes of this symptom are varied, ranging from physical factors such as unsuitable pillows and beds to lifestyle and mental health. Here are the top 5 causes:
- Unsuitable pillow
- Pillows that are too high or too low can cause your neck to be out of alignment, while pillows that are too hard or too soft can’t support your neck well, forcing your neck muscles to work too hard.
- Unsuitable bed
- A bed that is too soft or too hard causes your spine to be out of alignment. A mattress that doesn't support your body properly makes your neck and back muscles work harder to maintain balance.
- Incorrect sleeping or sitting posture
- Sleeping or sitting in an incorrect position for a long time causes the neck and back muscles to tighten, leading to pain and stiffness.
- Daily life behavior
- Looking down at your phone or computer for long periods of time causes your neck and shoulders to be in an unnatural position, which can lead to muscle fatigue and tension.
- Stress and anxiety
- These negative emotional states cause muscles to tense up, especially in the neck and shoulders, leading to pain and stiffness.
How to relieve a stiff neck
If you have a stiff neck today, we have some great ways to help relieve stiff necks by yourself, which will help you feel more relaxed.
How to relieve a stiff neck
- Apply hot or cold compresses to the painful area for 15-20 minutes.
- Gently stretch your neck and shoulder muscles by slowly bending, tilting, and rotating your neck.
- Gently massage the tense area to relax the muscles.
- Rest the painful muscles and avoid activities that may make symptoms worse.
- If the pain is severe and you need to use painkillers, follow your doctor's advice.
How to prevent neck strain from recurring
For those who often face stiff necks, especially those who are working age, whether they work hard or work in an office or use a computer for a long time, we can prevent this symptom from reoccurring. We may have to change our behavior in the right way. Therefore, we can reduce the risk of stiff necks.
How to prevent neck strain from recurring
- Adjust your working posture to be correct.
- Placing your computer screen at eye level can greatly reduce the pressure on your neck muscles. Try adjusting your chair and desk height so that your arms rest comfortably on the desk and your feet are flat on the floor. Using a monitor stand or laptop stand can also be a great way to get the right level of your screen.
- Avoid looking down at your mobile phone for long periods of time.
- Looking down at your phone for long periods of time puts extra strain on your neck muscles. Try raising your phone to eye level instead, or use a phone stand to help reduce neck strain. Try to rest your eyes and neck every 20-30 minutes when using electronic devices.
- Exercises to strengthen the neck and shoulder muscles
- Regular neck and shoulder exercises can help increase muscle strength and flexibility. Try simple exercises like gentle neck rotations, shoulder shrugs, or sideways tilts. Doing them for 10 to 15 minutes a day can help relieve pain.
- Use the right pillow
- A good pillow should support your head and neck properly, not too high or too low. Try choosing a pillow made of a material that can adjust to your body shape, such as a latex pillow or memory foam pillow, to help your neck muscles get full rest while you sleep.
- Manage stress
- Stress causes muscles to tense and tighten, which can easily lead to neck pain. Try finding relaxation methods that work for you, such as meditation, deep breathing, listening to soft music, or doing a favorite activity, to help relieve muscle tension.
- Stretch your neck and shoulder muscles regularly throughout the day.
- Regular stretching improves circulation and relieves muscle tension. Try simple stretches like tilting your neck to the side, rotating your shoulders, or clasping your hands behind your head and gently pulling your head back. Do these every 1-2 hours if you have to sit for long periods of time at work.
Pain relief exercises
I found a good clip about exercises to relieve neck, shoulder and back pain by Dr. Krittin Nimsiriruangphon (Dr. Fem), a specialist in bones, joints and muscles. It is an exercise for the muscles around the neck, a demonstration of stretching exercises for the muscles around the neck and shoulders, along with an explanation of the correct way to do it and precautions.
End of article
There is a saying that parents like to tell us is "Good health is a precious gift" that we can give to ourselves. No matter how hard we work or how hard we live, they will always be concerned about our health and always tell us to take care of our health because no matter how much we do for ourselves, in the end, if we are not healthy, it will be of no use. Today, we may only encounter a problem with a tight neck or minor pain in the body, but this is a signal to the body about how we live our lives or whether we use our bodies too hard. Finally, I wish everyone to take care of their health and have good health. See you again in the next article!