How to Fix a Stiff Neck or Shoulders
92Neck and shoulder pain can be caused by something as simple as sleeping the wrong way, or as serious as a herniated disk - and one can be just as agonizing as the other! To be safe, always take things gently when trying to loosen and stretch the area, to ensure you don't make any injuries worse.
Shoulder pain is often not really in the shoulder at all - it's what is called "referred pain" from the neck. So if your problem is shoulder pain, it's worth treating the neck as well, to see if it helps.
If you know the pain is the result of injury, you should start with an ice pack. The aim is to stop inflammation in its tracks - otherwise it will be even more painful tomorrow!
Once the injury has settled down, or if you know the pain is muscle spasm, then a heat pack will work better. However, heat will make inflammation worse - so if there's the slightest chance there's an underlying injury, don't risk it no matter how tempting that soothing heat may sound!
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In an emergency, you can buy single-use ice or heat packs - usually you twist them to break an inner capsule, and they turn cold or hot.
If you often get neck pain, it makes more sense to get yourself a pack you can use over and over again. Look for dual purpose therapy packs - the kind you can heat up in the microwave or chill in the freezer, depending on your need.
Oh, and remember to keep it in the freezer, just in case!
Stretching for Neck Pain
If the pain is severe, don't attempt any stretches for the first 24 hours. For moderate pain, it's good to do some gentle neck stretching straightaway.
Gentle Neck Stretches Lying
Lie down on the bed. Now slide the back of your head away from your shoulders - think about lengthening the back of your neck. Your head will tilt forward slightly and your chin will tuck into your neck. Pull your chin in as far as you can and press the back of your neck into the mattress for 10 seconds, then relax. Do 3 sets of 10.
You may want to be alone when you do this exercise - if you do it right, it will make you look like you have a really attractive double chin (if not several)!
Next, still lying on the bed, roll your head from side to side. Don't try to force it or control it, just let your head turn gently and rhythmically from one shoulder to the other. You could even play some music to keep time to! Keep this up as long as you can manage - you'll find your range gradually increases, the longer you keep rolling.
Gentle Neck Stretches Standing
If the lying stretch is easy, you can do the same "chin tuck" exercise sitting or standing in front of a mirror. Looking straight ahead, tuck your chin into your neck (there are those gorgeous double chins again) and push backwards, stretching the back of your neck. To make this stretch stronger, you can put both hands on your chin and push back. Don't drop your head - if you keep looking in the mirror, it helps you hold the right posture.
These exercises can be done several times a day, whenever you remember.
More Advanced Neck Stretches
If you can do the basic exercises without exacerbating your pain, it's time to move on to more advanced versions.
These are basically the same neck exercises you'll find at any fitness class - dropping your chin to your chest and turning it side to side - but there are important differences.
Forward tilt
Sit on a hard chair with your back straight. Tuck your chin in (as for the basic exercise above), then lower your head forward. Move your head only, don't drop your shoulders or round your back, and keep pulling your chin in. Now place your hands gently on the top of your head - don't press down, just let them rest there. Hold for 10 seconds and release. Do 3 sets of 10.
Side tilt
Do the same thing to the side. Hold the edge of the chair with your right hand, to prevent you lifting your right shoulder. Keeping your chin tucked in, lower your left ear to your left shoulder. Lift your left hand and rest it gently over your head, fingers touching your right ear. Don't press down, just feel the weight. Hold for 10 seconds and repeat the whole exercise on the other side.
Look over shoulder
The third exercise is simply to turn your head from side to side. Keep your your head upright, and turn to look as far as you can over each shoulder without forcing it.
You'll notice I don't suggest an exercise to tilt your head back. That's because tilting the head back can pinch the nerves at the back of the neck, so it's best avoided unless you have been given the all-clear to do so by a professional.
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Shoulder Stretches
For the shoulder exercise, you'll need a long thin bolster. If you have a firm cervical roll, that's perfect - otherwise roll up a towel tightly into a tube shape.
Shoulder release
Lie on your back on the floor, and position the roll so it runs along your spine, from just below your neck to your waist (this can take some wriggling!).
Let your arms fall out to the side, palms up. Feel your shoulder blades dropping down each side of the roll and your chest opening up. You can put a thin pillow under your head if you're feeling uncomfortable in this position.
If your shoulder is very sore, just relaxing in this position may be enough. If you're ready to go further:
Shoulder Swings
Bring your arms to your sides, palms facing your thighs. Now, keeping your arms relaxed and slightly bent, lift them straight up and take them as far over your head as you can. Your goal, eventually, is to touch the floor above your head - but don't force it!
Do this exercise quite fast, swinging your arms loosely over your head and back down to your thighs. Aim to do at least 100 of these swings. As you do it, you should feel your shoulder blades dropping more and more either side of the roll. Don't worry if you can't get far over your head at first, and don't force it - it should be a very relaxed movement.
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How to Prevent Neck and Shoulder Pain
None of these exercises will help much if you're doing things in your daily life to make your neck sore again!
One of the biggest culprits is your sleeping position. If your head is turned sideways to your body while you're sleeping, or scrunched into your shoulder, you're almost guaranteeing you'll have neck pain one day. Your head and shoulders must be in alignment while you sleep.
Many people skimp on a good pillow, because it seems ludicrous to pay seventy or eighty dollars for a chunk of latex. Think of it this way - it's not an investment in a pillow, it's an investment in your neck!
One word of warning - I don't recommend a Tempur pillow. They're comfortable because they mould themselves to your body - but that means if you lie in a position that's bad for your neck, the pillow will mould itself around you, and ensure you stay there! You may find a supportive pillow uncomfortable at first, because it's forcing you to sleep in a position that's not natural for you - but if your "natural" sleeping position was causing your neck pain, then you need to persevere!
The other major source of neck pain is the computer. Check out your work set-up. Sit in your chair and reach forward with your hand. If you can't touch your monitor with your fingertips, it's too far away - your head has to move forward slightly to see it, putting huge pressure on our neck.
If you fix the things that are causing your problem, and keep doing the simple exercises for a week or so after the pain has cleared, you can beat neck and shoulder pain. As with all things, if pain persists, see your doctor.
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All text copyright Marisa Wright.
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Really useful tips here Marissa. Great you also included not bending your neck back -its so easy to want to do yet not good at all!
Your point about the chair you sit in is very well taken. Sometimes when I am concertraing at the computer I find myself sort of slipping out of the chair and forgetting to keep the back support in place. A little prevention goes a long ways.
Thanks !! Stiff neck is one of those usual problems which i face working on a PC for long hours. I will try to keep in my mind all the points you listed.
Thank you Marisha. I often have this stiff in my neck. I hope your tips will be helpful.
Great information. You should make your own Yoga videos if you can, would be great! But that video is good stuff. Thanks.
Thanks - very informative!
Marisa ~ Thank you for sharing this well needed information-it came at the right time. I'm sure your being a dancer, you have much experience in this area to help people. Thank you for this writing this hub. Kathy
It is so weird that I came upon this Hub now. I seem to get pain in my neck most in the winter time from holding myself stiff when I am cold. I am going to try these exercises, and if they work my husband will be so happy because I am always asking him to rub my neck! Thank you!
Well done on a great hub Marisa - you've covered the ground really well with it. I love the Shoulder Swing exercises your recommend and I often advise that my shoulder pain patients do a similar routine on my own shoulder pain website at http://www.jointenterprise.co.uk
Great Hub - Love it
Gordon
I found this hub very useful. I often sit too at my computer. You reminded me to take a break and do some exercises. I feel better already. Bookmark.
As a chiropractor I have seen my fair share of stiff necks and shoulders with restricted movement. I totally agree that stretching will be an important part in helping with these issues. However, if it has been there too long it may need additional help to "get the ball rolling". I have seen amazing changes with just a few small adjustments of the neck and 1st rib. Whenever the 1st rib is mis-aligned it causes the muscles that start in the neck and go to the shoulder on that side to become extremely tight and causes the shoulder to become restricted. A proper adjustment can go a long way but can help even more if people do stretching to keep things moving and hopefully prevent this from happening in the first place.
The older I get the more I appreciate this info. I really need it after a long drive in the car, which it seems I do more of these days that I should. Thanks for the tips.
This was a really useful read for me - I get neck and shoulder pain as a result of fibromyalgia and your advice about posture when sitting and the stretches helped me today - so I came back to comment (as I had planned to do). Thank you.
thank you!
Hi, thanks for a great article. I suffer from a desease that causes muscle spasms and spasticity, especially in my neck and shoulders, I look forward to trying these exercises.
~Jen
Very well written hub .....
very much informative ......
Thank you very much for your great hub, for good advice, good wishes and support. Thanks for sharing your experience with all of us.
I do have a lot of neck and lower back pain so finding some stretches that will relief this is helpful.
People are natural slouchers and don't pay much attention to posture until they have a problem. Computer work stations are very hard on the body unless they are ergonomically correct. I wrote hub about high end office chairs http://hubpages.com/hub/Finding-the-Best-Ergonomic that make a huge difference in the way you sit. The good ones actually move with your body. If you have a lot of pain sometimes stretching makes it worse. Massage and warm water showers or hot tubs can really help you loosen up before you stretch.
Thanks a lot i am fed up of my neck problem and it has disturbed my life, first thing I will now buy a good pillow and try out all the stretches suggested by you.
Good to know the various methods to relieve a stiff neck. Great help..
Bookmarked this page for the video. I am in front of a computer way too much and don't want to be a hunchbank!
Most evenings, after having sat all day in front of a computer, the back of my neck and my shoulders hurt pretty bad. So, I definitely need to try these exercises!
I did some of these even while I was reading. Helpful article.
I've had problems with my neck since a car accident I was involved in when I was 18 and the other thing I do is sleep on an ergonomic pillow and it has been fantastic.
Perfect timing for me to find this Hub! My shoulder is sore - stemming from my neck. OK, five minutes later and I feel better. That shoulder release exercise...yummmmm!
Helpful advice. I live with chronic neck pain and tension from a car accident.
Good moves you are giving Marisa, they really work.
oh wow ! Man this sight is Excellent - had neck pain for over two months - and I have been so desperate.... I went onto google and BOBS your aunty - this site has worked absolute wonders - Thanks so Much xxx I also bought a Tempur pillow and it never helped - but now I see its also about the way we sleep ! I may have a pinched nerve - but feeling these stretches - I believe it will pass ! So excited - dakko@telkomsa.net
It's like when you get that occassional, what I like to call, crick in the neck. You wake up and it hurts to turn the neck to one or the other side. This will definitely be a hub I'll have to revisit upon the arrival of the next crick. Thanks. :)
so interesting, never thought about this.
Great Hub. I've suffered enough stiffness over my life to know that I had to stop and read every word of this. I was impressed that I knew most of the stretches but I never remember to do them when I'm in pain. There is no more of a nuicsense than a stiff neck or shoulder pain but it usually only lasts 2 days max for me. I know it lingers longer in others but I'm pretty lucky
Thanks. I usually wake up with pains in my neck because I may be sleeping the wrong way. Thanks for the info
Great information as I have been having some of these things happen due to holding my head and neck in a certain position while writing.
Thanks for your exclusive descriptions.
i have been sufferin all day i cnt take it any longer i pray this helps
I had doctors - 4 - very prestigious wanting to operate. I worked through the pain, do exercises every day and while still often stiff, I have managed to overcome it. I purchased a hot tub with special neck jets - amazing! The traction did help. Heat and water combined is the very best. I am like Dan - every since a car accident - never sign off on an accident until the last moment especially with neck pain. I cannot live without my ergonomic pillow.
You are a great writer - very well done - accurate and yet concise on very complicated medical topics.
Love neck exercises! So very necessary in our world of high stress.
Very helpful hub. I have really bad posture - you learn something NEW everyday. Hope to see some more great articles and videos.
Thanks
I'll try that next time I'm sitting at the computer for six hours.
Thanks for the tips. They work very well for all people but also for office workers. They need to be doing these stretches every so often during the day to keep the pain aways. Awesome hub.
Sleeping position is the most common culprit of stiff neck shoulder pains. I have experienced this several times and it is one of the most uncomfortable feeling that you can have.
loved this article I just did the one in the chair shoulder tilt, and it does help, writing all day really gets my neck and back out. I try to do yoga a few times a week but remembering to do the streches while at the computer is a good idea.
I need to do this! I constantly have neck pain. Argh.
Thank you, that was some very good information. Do you have any ideas that could help with a stiff and sore back? I usually end up with back problems very shortly after pulling a neck muscle for some reason.
thanks will try this ,what would you recomoend for my knee ....hurts
@lender, when you have a stiff neck you can twist your back in an attempt to reduce the pain, so that's not surprising. The best and safest stretch is to lie on your back and hug one knee at a time into your chest.
@adam, knees are difficult. If you have a pain on the inside of your knee cap, you may have torn a cartilage and ANY stretches or exercises will make it worse. See someone!
Thank you for sharing this information. I frequently suffer from neck pain and stiffness, which often causes headaches for me. Hopefully the tips you offered here will help me.
Thanks for all this helpful advice. When on the computer so long we are all eventually affected with such pains.
You can also take a break and:
Close your eyes and roll them around (slowly) 10 times to the left then 10 times to the left.
Rest 5 second
Then repeat with larger circles with eyes closed.
This will reduce eye strain and improve eye muscles, especially if you have a stigmatism. Go ahead try it!
It is great with some advice on how to overcome these struggles, I have had neck problems myself stiff and sore. This is why we have tried to put together a little work-help application that can help prevent this or at least strengthen it together with a personal trainer. Check it out: http://www.health-wize.net/index.php/worksmart it is free so hope you dont consider this spam :)
Thanks for sharing these exercises.
I have found that using the Pomodoro technique together with simple exercises in each break, makes my body feel really good in the end of the day and I get to be more productive, which relieves stress.
A great resource to sort out my neck problems. Thanks for sharing.
Good info for us neck and shoulder pain sufferers. I have arthritis in my neck from injuries and use massage, pain killers, anit-inflammatories, stretching and also found Tai-Chi helpful. My favorite neck roll got chewed by the dog but it was awesome for aligning my spine. I'm also going to try acupressure. I heard this can also be helpful.
I'm going to tweet this and like it on Facebook. Great info for helping people.
Thanks Marisa.
thanks i will do the yoga after work!
Thank you for the good information. I will try some of the stretches outlined.
Well written and very informative. It is also helpful to note that many neck and shoulder pains could be attributed to inner ear infection. Great hub. Thanks.
This is a great article and is packed with valuable information. http://www.rockcreekspine.com are voted the best Chiropractor in Broomfield, CO, just in case the cold compress and streching techniques don't work!
Its to painful for me to event attempt to move my neck.
It's a superb and complete article on neck pain. I almost spend 12-13 hrs working online so I need to take care my positions.
Thanks for tips!
Wow thanks for the info here, i suffer almost daily and think its due to my work position at a desk. Great useful advice here, big thumbs up from me!
I tried to do the first ones but I can't understand anything without demos, could you provide pics at least, please? I also tried the first one in the video and my pain is so bad that I couldn't do it without great pain so I am going to stop for now. Any suggestions on modifications? I have never done yoga and have no idea how to breathe, I always tense up and stop breathing or breathe at the wrong time which makes me crazy!
Dee, the exercises are very, very simple so please try reading the article slowly. If your pain is that severe, you should only be doing the first exercise anyway.
Great hub very useful.
WOW awsome! i'll try this Now.i had stiff necks for years
i had a car accident 12 yrs ago in my country (toronto,ontario canada)with my big bro.we were driving when this BIG van came passing us(escaped from prison)and just winded us away i hit my neck,shoulder and head at the top of the car.the pains really SUCK BIG TIME.i go to the washroom and have HOT SHOWER when i feel the pain.BUT im really exicted to try this exercise that i just read.AWSOME!!!!!!!
i cant even turn my neck to the left or do stupid exercise.it hurts so much and i hate it with passion.ahhhhhhh!!!!!!!i basically had a bad sleep in my pillow ive tried all sorts of ways of sleeping but it wont just go!!!i HATE IT HATE U STIFF NECK JUST GO AWAY AHHHHHHHHHHHH!!!!!!!!!!
i've tried it and it really helped thanks and by the way charlote we know u've got pain in your neck but u dont have to swear.i can give you money to get it messaged.(although i dont know whu u r)IM jokin hun i had the same type tuuu!!jokin!!!!
will try this the next time i'l have a stiff neck which i am not hoping to have one anyway ;) if only. thanks for sharing. bookmarked!
thanks for the info, i seem to get either sore shoudlers or neck about once a week, i will have to try out some of your tips next time.
i am working long time in computer i hav back pain.... tell any easy way to cure
The "soft tissue" component of neck/should pain can't we understated. Great job of focusing on the rehab aspect of fixing the problem. That's where the real long term value is for the patient.
Bookmarked, thank you exactly what I was looking for :)
I have been experiencing such shoulder pains since last 6 months becz of sitting infront of my PC for more than 14hrs.Shall try it out .
I have a neck problem. Sometimes I feel pain in my neck after getting up from the bed...This hub will help me to take care my neck. Thank you.
I too had problems with neck pain.I tried some stretches and yoga nad it helped me a lot.Thanks for your hub.
Wow, I could have really used this info a year ago. I have book marked it for future reference. I'm sure I'll need it sooner or later, again... Thanks for sharing!
AWESOME tips! I've suffered from neck pain for over 4 years now where my muscles completely spasm out and I can't even hold my head up for days afterwards. I'm currently going through my 2nd round at the chiropractor, and all he's having me do are the same exercises you are suggesting. Could have saved myself hundreds of dollars by just reading your site!
Thank you so much for sharing this information :)
Yes, I do believe in stretching exercises... firmly! Just turning 54, I've found regular stretching to be somewhat of a Fountain of Youth.
Wow thank you Iam certainly going to use this. After being on hubs all morning. Yikes stiff neck big times. Hug Galore. Up awesome Very Nice hub of love. You have a new fan!! (-; Thank You
This is great, info I can really use, especially since I spend so much time on a computer, or maybe its those old football injuries, lol. Eitherway, this will come in real handy, as my neck pain is definitely a pain in the neck! I think I have to try those neck stretches. Thanks for sharing, Voted Up and Useful!
Wow, really great info. I just tried some of the neck stretches at work and I feel so much better. Thanks! I have a tempur pillow at home and I think you are 100% correct. If you lay on you back, its a great pillow, but I always end up on my stomach with my head/neck turned. Going to buy a firm pillow asap.
Yoga really works great..Thanks for the great post..Nice
Terrific suggestions. I often have a stiff neck and I will be trying the stretches.
My boyfriend will be very thankful of this information! Thanks a bunch!!! :)
Thanks, my shoulders feel much looser now! :)
Thanks for the reminders. I find lots of stretching and sleeping well to be the best cures / healing factors for my stiff shoulders and tight upper back.
my sister said she has to get a ice pack and sleep fore one hour
Very well written hub .Thanks for sharing.
Doing these made me dizzy and my eyes blurry. Why?
Christine, make sure you're tucking your chin in while you do the neck exercises. If you don't have a double chin while you're doing them, you're not tucking your chin in enough.
If you're still getting dizziness and vision problems when you do them like that, get yourself to a doctor immediately - it may mean nerves are involved.
Interesting hub. I just read about natural muscle relaxers. You might want to check that hub out too, in the same category as this one.
References
- A stiff neck exercise that loosens muscles & tendons to relieve pain.
The Neck Twist is an effective stiff neck exercise & stiff neck remedy that stretches AND strengthens the neck PLUS stimulates nerves in the cervical vertebrae. - Health MSN.com - back pain
- Neck Problems and Injuries-Topic Overview
Most people will have a minor neck problem at one time or another. - Rule out Meningitis as a Cause of a Stiff Neck
Basic guidelines on ruling out meningitis as a cause of a stiff neck may save your life -- One symptom of meningitis is a stiff neck, but this type of stiff neck does not begin in the neck. The guidelines presented here will help you rule out meningi - RACGP | Painful or stiff neck
A painful or stiff neck is most often the result of a muscle spasm brought on by sitting or sleeping in an uncomfortable position or by doing unaccustomed exercise or activity Although the symptoms ar - MedlinePlus Medical Encyclopedia: Joint pain
- Golflink.com video - neck exercise
- SpineHealth.com
stephhicks68 Level 7 Commenter 4 years ago
Marissa, this is really helpful! I've been struggling for about a week, and I am excited to try the stretches. I may have to buy one of those pillows too. Much appreciation, Steph