Neck stiffness is a problem that many of us suffer from every once in a period of time. This is especially true for long hours at work or constant usage of the phone and stress forming a regular the norm of everyday life. As your neck muscles tighten upwards, moving your head a little bit will make you feel uncomfortable. There’s a good thing that the majority of instances of stiff necks can be alleviated in the comfort of your home after you know what’s behind it and how you can manage it effectively.

Why Does Neck Stiffness Happen?

1. Poor Posture (The Biggest Culprit)

The main reasons why people experience neck stiffness are bad posture. If you are seated hunched over your computer or stare down at your mobile, your neck is carrying additional weight that it’s not designed to bear. In time, this causes tightness, muscle strain and pain.

2. Muscle Strain

Things that are commonplace, like resting on a cushioned pillow, performing sudden movements, and even carrying heavy bags, can strain your neck muscles. The strain can cause inflammation, which can cause the neck area to become stiff or painful.

3. Stress and Emotional Tension

If you’re feeling stressed, the body’s natural response is to tighten to the max. A lot of people do not realise that they get their necks and shoulders tight in times of stress or anxiety. When the tension continues to build then the muscles become tight and will eventually stiffen.

4. Sitting Too Long Without Breaks

Working or studying for long periods with no stretching may cause neck muscles to get stiff. Being in a single position over a long period of time reduces blood flow to muscles, causing them to become tight and painful.

5. Underlying Conditions

In some cases, neck stiffness can be connected to other issues, such as cervical spondylosis or arthritis or even nerve compression. If your pain doesn’t get better even after home treatment, it’s worth seeking professional help.

Simple Ways to Relieve Neck Stiffness at Home

1. Use Heat or Cold

A warm compress can loosen muscles and improve the flow of blood. If you are experiencing stiffness result of the sudden injury or strain and you need to treat it, an ice pack over a period of 10 minutes may decrease inflammation and swelling.

2. Gentle Neck Stretches

A gentle and slow stretching routine will make a significant impact. Try:

• Turning your head to the side
• Your shoulders should be rotated.
• Then slowly looking up and down.

Be careful not to push too hard. Your muscles will need to rest for a while.

3. Improve Your Posture

Make sure to keep the neck and spine in an upright posture. Place your ears in line with your shoulders. Adjust the height of your desk, chair and monitor so that you aren’t slouching. Simple adjustments can relieve the tension.

4. Massage the Area

Massaging the shoulders and neck will help relax tight muscles and increase circulation. It is also possible to use warm oils for additional relaxation.

5. Keep Moving

Breaks every 30 to 45 minutes will help reduce muscle stiffness of muscles. Just simple activities like moving your arms or walking will help relieve tension.

When Should You Get Professional Help?

If the pain is persistent and is associated with numbness or extreme headaches, or if it is causing you to feel like it’s growing worse, you shouldn’t dismiss the issue. A physiotherapist will help you determine what’s going on and help you with a personalised treatment.

Online Physiotherapy Services

When visiting a clinic seems challenging, many patients can now benefit from Online Physiotherapy Services. The sessions provide expert advice and personalised exercises, posture adjustment and lifestyle advice, all accessible from home.

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