Treating and Preventing Stiff Neck

Stiff neck, a common issue for many, often manifests as limited neck mobility, pain, and discomfort. Here's how to alleviate and prevent it:

Treatments for Stiff Neck

1. Acupressure and Massage: An effective method to relieve stiff neck. A specific acupoint related to stiff neck is located between the second and third metacarpal bones on the back of the hand. Apply firm pressure to this point, which may cause a sensation of pain, to alleviate stiffness. Other acupoints like Hegu and Lieque can also be massaged.

2. Hot Compress Therapy: Commonly used to improve stiff neck. A hot compress relaxes muscles and effectively reduces pain. Prepare a warm towel and add herbal water that promotes blood circulation and eliminates blood stasis as needed. This can alleviate discomfort and enhance circulation.

3. Medication: Initially, apply topical pain relievers or plasters for improvement. For more severe cases, oral painkillers may be taken or suitable medications prescribed by a doctor.

4. Exercises: Can also alleviate discomfort after stiff neck. Examples include bowing and raising the head while seated, nodding the head left and right, and stretching the neck up and down while seated.

Causes of Stiff Neck

1. Unsuitable Pillow: An improper pillow can cause stiff neck by failing to support the cervical spine adequately. A pillow that is too hard, high, or low can contribute to the issue.

2. Cervical Spine Problems: Patients with cervical spondylosis are more prone to stiff neck. Cold exposure or poor sleeping postures can exacerbate cervical pain and stiffness.

3. Improper Sleeping Posture: Maintaining an uncomfortable position for an extended period can strain neck muscles, leading to stiffness.

4. Neck Exposure to Cold: Failing to keep the neck warm during sleep can cause cold-induced stiff neck.

5. Neck Injury: Neck muscle injuries can also result in stiff neck.

Prevention of Stiff Neck

1. Correct Sleeping Posture: Sleep on your side or back, avoiding prone positions that excessively twist the cervical spine and fatigue neck muscles. Keep the neck pillow aligned with the cervical spine.

2. Choose an Appropriate Pillow: Pillow height should be tailored to individual body types to maintain the natural curve of the cervical spine. Medium firmness and slight elasticity are ideal. Avoid pillows that are too hard or soft.

3. Neck and Back Muscle Exercises: Engage in 30-40 minutes of daily exercises to strengthen neck and back muscles, supporting cervical stability. Activities like butterfly stroke swimming and kite flying are recommended. Regularly move your neck while working at a desk or computer to prevent chronic muscle tension.

Recovery Time for Stiff Neck

Most cases of mild stiff neck improve within three days to a week. For severe cases or intolerable pain, consider acupuncture, which typically provides relief within a day. Cupping therapy can also promote blood circulation and eliminate blood stasis.