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The neck helps us turn our heads in all directions, supports the weight of the skull, and protects important nerves that connect the brain to the rest of the body. Stiff neck pain is a common condition, so many people wonder what to do with stiff neck?1. Overview of stiff neck
Stiff neck pain is a common problem, affecting about 10% of the population. There are many reasons for neck pain, but it is difficult to pinpoint the exact cause. Example:
If you wake up with a stiff neck, you may have a muscle spasm or strain. Neck sprains affect the ligaments or hard tissues that help connect and stabilize bones. Another factor that contributes to neck pain is tendinitis, an inflammation of the tissue that connects muscles to bones and controls movement. Stiff neck symptoms include:
Tight or tight muscles Neck stiffness inability to turn your head or reduced range of motion Pain that gets worse when you hold your head in one position for long periods of time.
2. Stiff neck what to do?
Home remedies will usually help treat most cases of stiff neck in the early stages. Some suggestions are as follows:
Apply an ice pack to numb the painful area and soothe inflamed muscles Take an over-the-counter pain reliever like Tylenol, Advil or Aleve After 1-2 days, apply heat or Use thermal paste. For the next few days, take the following precautions:
Pay attention to head movements. Try not to jerk your head quickly or twist your neck to avoid causing tendonitis. Try gentle stretches, turning your head back and forth, then back up and down a few times. Ask a friend or loved one to massage the painful area. Wear a soft collar or neck pillow for a few hours to rest your neck muscles. Sleep without a pillow or use a pillow specifically designed to support your neck. Stiff neck is completely preventable. Most neck pain is a combination of poor posture, injury, or aging. If you regularly experience stiff neck, try making some simple lifestyle changes:
Khi bị cứng cổ có thể chườm một túi đá để giảm thiểu tình trạng đau mỏi
Adjustment Sit or stand with your back and head straight, adjusting so that your shoulders are in line with your hips, and your hands are in line with your shoulders.
Adjusting the interior height Your computer must be at eye level. If using a laptop (laptop), pay attention to raise or lower the screen accordingly. As you sit, adjust the chair so that your knees are slightly below your hips.
Using a headset or speakerphone If you hold the phone between your ear and shoulder to talk on the phone, you are placing your neck in an unusual position and can cause muscle strain. So wear headphones or use speakerphone if you can't hold your phone to talk. Looking down at your smartphone for texting and surfing the Internet is similarly frustrating.
Take frequent breaks Sitting in a car or at a desk for long periods of time can be harmful to the body. So every hour you need to get up, move around and do some gentle stretching.
Care when carrying If you carry a heavy bag, make sure the weight is evenly distributed between the sides of your body. Excess weight on the side of the body can lead to neck fatigue.
Find ways to support good sleeping posture When sleeping, the head should be in line with the body. Try placing a small pillow under your neck and an extra pillow under your thighs to align the muscles in your spine. This can be helpful if you have a habit of sleeping on your back.
3. Exercises to strengthen the neck muscles
A few simple exercises can help keep your neck muscles strong and supple, thereby reducing the risk of stiff neck pain.
Exercise 1: Neck stretch Stand straight, hands at hip level. Keeping your neck and back straight, slowly turn your head to the left until you feel a slight stretch. Hold for 10-20 seconds then slowly turn your head to the right and do the same movement. Repeat 3-4 times on each side. You can do this exercise every day.
Với tình trạng đau cứng cổ lâu ngày có thể thực hiện bài tập cổ để giảm bớt cơn đau
Exercise 2: Exercise with dumbbells Stand with your feet shoulder width apart. Keep your chin up and your neck straight. Holding a dumbbell (or a full pitcher of water or similar) in each hand, slowly move your shoulder closer to your ear. Move slowly to feel the contractions of the muscles in your upper back and neck. Hold for a second and then lower your shoulders as you exhale. Repeat 8-10 times. Try this exercise 3 times/week. 4. When to see the doctor? A stiff neck usually improves within a few days after you apply the right home remedies. But sometimes neck pain is a symptom of a more serious health problem, although this is rare. So see your doctor if:
Severe pain A stiff neck that doesn't go away Feeling pain or stiffness spreading down your arm or leg You have a severe headache and feel numb, weak or tingling Near here you have been traumatized - such as a car accident or a fall, and then the pain flares up.
5. Neck pain in children
Stiff neck not only happens to adults but children also suffer from neck pain and fatigue. Home remedies such as applying ice, massaging, stretching the neck, and taking over-the-counter pain relievers are also helpful for children. Make an appointment with your pediatrician if your child:
Has had a recent head or neck injury Seems overly tired Have a flea or insect bite Skin rash, headache, or flu-like symptoms Nausea or vomiting Crying or irritable Being an infant and having trouble breastfeeding or bottle-feeding. It can be seen that the stiffness of the neck cannot be rotated due to many causes, sometimes due to poor posture, bad habits during the day or due to injuries. To overcome this situation you can apply the above simple ways, but if you have done it but the problem of stiff neck does not improve, then you should go to the hospital to see a doctor for a detailed examination. details, to eliminate the cause from the disease.
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Reference source: webmd.com
