Experiencing a Stiff Neck?

In order to get complete neck pain relief your stiff neck may need exercise along with a few lifestyle changes.

Unless you have been diagnosed with a medical condition, your stiff, sore neck is likely caused by a reaction to other back aches, or from something in your daily routine that has caused neck muscle spasms, or some other tightening of the neck muscles.

In either case...

Neck pain exercise may bring temporary relief, but it will probably not be a cure if you experience a chronic stiff neck.

Lifestyle changes may be what is most effective for you to regain neck mobility. More about those lifestyle changes further on, but for now...

How do I Get Rid of a Stiff Neck?

Aches and pains can have a chain reaction. This is particularly true with back, neck and shoulder pain. For instance, when your back is sore and you become stiff in your movements, that stiffness can quickly transfer (often called referred pain) and cause a stiff neck and shoulder pain. Likewise, if your neck and shoulders are the source of your problems, and you are not moving freely, your back muscles will begin to tighten.

Back exercise and neck pain relief, and neck exercise and back pain relief most often go hand-in-hand.

Try a few of these simple neck stretching exercises. They may help relax your neck muscles and provide some neck pain relief.

Keep in mind that severe neck pain and sometimes even mild neck pain can be related to other disorders. Check with your physician prior to starting any exercise program or devising your own treatment plan.

Side to Side Tilt

1. Keep your head looking straight forward as you slowly tilt it to the side.
2. Only tilt until it's half way to your shoulder, or to where you don't feel an uncomfortable strain.
3. Hold for a few seconds.
4. Return your head to center.
5. Tilt head in same manner towards the opposite shoulder.
6. Do 5-10 repetitions 3 times a day.

Side to Side Rotation

1. Slowly turn your head to the side as far as you can.
2. Hold for a few seconds.
3. Return your head to the center.
4. Turn your head in the opposite direction.
5. Do 5-10 repetitions 3 times a day.

Front to Back Tilt

1. Tilt your head slowly back, far enough so you can look up.
2. Hold for a few seconds.
3. Return slowly to front position.
4. Do 5-10 repetitions 3 times a day.

Forward Resistance Exercise

1. Place both hands flat on your forehead.
2. Try to push forward but resist with both hands.
3. Hold for a few seconds.
4. Relax.
5. Do 5-10 repetitions 3 times a day.

Backward and Sideward Resistance Exercises can also be done by placing either both hands flat on the back of your head, or one hand flat on the side of your head, then pressing your head into your hand(s).

You may also be interested in:
Neck and Back Massagers, Neck Massage Technique, Stiff Neck Causes, Upper Back Exercises, Ways to Reduce Stress

Stiff Neck Causes May Need Lifestyle Changes

What you do, and how you do it, can make a tremendous difference in how your muscles and joints feel.

Does your neck sometimes suddenly tighten or hurt for no apparent reason?

Or, have you gradually started to lose mobility in your neck and shoulders? Or worse, do you have chronic stiff neck?

Stiff neck causes can be hard to identify, and are often subtle. But...

You may find stiff neck pain relief by taking a close look at your daily activities.

You are likely to identify at least a couple of things that may be the culprits and making a few lifestyle changes may be easier than you think.  To get you started...

Pillows and Stiff Neck Relief

How does your head rest on your pillow?

Does it lay level with the rest of your body? As you sleep, your head should not be elevated above or lay below the line of your spine. Doing so causes stress and over time will cause sore, stiff neck muscles.

You might like to try one of the many styles of memory foam pillows, which will mold to the shape of your head and neck. If you are looking for neck support, a memory foam neck pillow or cervical pillow, is a great way to cradle and hold your neck in place.

Are you a traveler? To relieve the symptoms of a stiff neck you may want to try a lightweight, easy-to-pack, travel neck pillow, which can be used on a plane, in the car, or at your hotel.

Or, a good ole' fashioned down pillow, that is neither to hard nor to soft may be your stiff cure.

No matter what pillow type you choose, be sure to keep your entire body in line with your spine.

Take a Break

Do you spend hours on hours at your desk or on the computer? Or, do you do any type of work that requires repetitive motions?

Take a break! Your muscles can seem to freeze by staying in the same position for extended periods of time. Change your position every few minutes, even a slight change can help. Rotate your back, turn your head, or do any movement that will help relieve the muscle tension.

Check out some office chair exercises for ideas on stretching in the workplace.

Stress and Neck Pain

The neck and upper back are often the first to experience pain when you are under stress, resulting in sore neck muscles and sore back muscles. When these muscles remain tight for an extended period of time they usually ache considerably and can cause what are often referred to as stiff neck headaches.

Since stress can be one of the major causes of stiff neck symptoms and other medical issues, stress relief should be taken seriously.

A few tips on ways to reduce stress:

1. Throughout the day periodically pick up something enjoyable to read that will distract you from stressful thoughts.
2. Have you thought about yoga or Pilates, or some meditation?
3. Closing your eyes for a few minutes and taking relaxed breathes can make a huge difference, both for your stress level and even your blood pressure!
4. What gives you a peaceful feeling? Try to take a minute here and there during your day to think about that feeling. The imagination can do wonders in creating a relaxed environment.
5. Try walking or even better, doing some hiking. Up for a jog or a run?
6. Create a home spa and take a warm, relaxing bath or shower.
7. Learn how to laugh more often with laughter therapy! Studies have shown laughter to be a cure all, with stress reduction being one of its great benefits.

There are many great books available on stress reduction. Devoting a couple of hours a week to read a few chapters may be all that you need to do away with your stiff neck pain forever!

Posture Affects Your Neck

What's one of the best neck and back pain exercises? Simply maintaining good posture! Keeping your head in-line with your spine is not only important when standing, but also while sitting and sleeping.

Yes, good posture is necessary while sleeping, too! Need some help in finding the best mattress?

If you find that you often roll your shoulders forward, you are additionally pitching your neck forward. Instead, stand, sit and lie with your shoulders back, trying not to tip your head either forward or backward. If you're doing this properly, over time you'll actually begin to feel taller!

Because it's hard to break old habits, here's a tip on how to train yourself to stand more erect while keeping your shoulders held back.

1. Stand in a corner with your feet 2 feet from the wall.
2. Place your palms flat against opposite walls.
3. Slowly lean in toward the point where the walls meet.
4. Repeat 10 times.

Be careful not to overcompensate for previous bad posture behavior by holding yourself to rigid. This will only cause for more muscle tightening!