Treatment Tips on How to Get Rid of a Stiff Neck, Fast

It’s 6:30 a.m. and your alarm is blaring inches from your head. 

As you roll over to hit the snooze button, you realize your neck isn’t wanting to roll over with the rest of you. It is stiff from sleeping on it the wrong way. 

You awkwardly go about your day, trying to do everything without having to move your neck. It doesn’t take you long to realize this is not a sustainable way to live. You need to find a solution—fast. 

You wonder, “How can I get rid of a stiff neck?” 

You aren’t alone, and many people have found relief from a stiff neck. 

Read on to learn many science-backed ways to get rid of a stiff neck. 

• What Is the Cause of a Stiff Neck?
• How Do I Loosen Up My Neck?
• 6 Tips for How to Get Rid of a Stiff Neck Fast
• How to Prevent a Stiff Neck 
• Visit PRO~PT to Alleviate Your Stiff Neck and Prevent Further Pain

A stiff neck occurs for a few reasons. 

Often, too much stress has been placed on the neck and shoulders, leading to tightness and pain. If you spend too long straining your neck in an unnatural position, you might find yourself dealing with some stiffness. 

Many everyday activities at home or work can encourage neck stiffness—in addition to other back and neck problems. 

For instance:

• Prolonged hours in front of a computer can increase the strain on your neck and shoulders, leading to poor posture.
• Sleeping in an awkward position could leave you struggling to move your neck the next morning.
• Too much time spent looking down at things such as a smartphone or book often leads to muscle strain that, in turn, leads to stiffness.

There are many ways to loosen up a stiff neck. 

Trying different remedies such as 

• Heat 
• Ice 
• Stretching
• Getting a massage 

These can make a huge difference. If you have neck stiffness, don’t resign yourself to a three-day sentence of pain just yet.

Read on to learn how to get rid of a stiff neck. 

If you type “how do you get rid of a stiff neck” into a search engine, you are bound to find dozens of “solutions”  in mere seconds. 

But not every result is going to ease your neck pain. 

From old wives tales to the latest trends, everyone seems to have a remedy for neck stiffness. However, many of these options aren’t backed by science or much of anything else. 

We have compiled a list of proven remedies that we recommend to our patients.

Heat and ice can be a powerful combination for loosening tight muscles and relieving pain. 

This dynamic duo works together to

• Reduce stiffness 
• Lessen inflammation
• Alleviate pain 

The heating and icing process is relatively simple and gets to work right away. 

You may wonder how to get rid of a stiff neck and headache with heat. This remedy is surprisingly simple—all you need is a towel and some warm water. 

To make a good heat pack:

1. Warm some water (making sure it’s not too hot).
2. Get your towel thoroughly wet in the warm water.
3. Ring out the towel a little so that it doesn’t drip all over you.
4. Fold the towel to fit on your shoulders.
5. Relax.
6. After the towel has cooled, you can repeat the process if needed.

Note: You should not use heat within the first 48 hours of an injury.

Heat helps alleviate pain by bringing blood to the area and loosening the muscles. And, it is a great way to help get rid of a stiff neck. When alternated with ice, this treatment is even more effective. 

Icing your stiff neck is a great way to:

• Reduce swelling
• Discourage inflammation
• Relieve pain by numbing the area

There are two great ways to ice your neck: 

1. Once that damp towel you used for your heat compress cools off, you can stick it in a sealable bag and freeze it for about 15 minutes.
   Once the time is up, pull it out of the freezer and place it on your neck. Keep in mind that you may want to make sure there is a layer between the cold compress and your skin. 
2. Another way to ice your stiff neck is the old “ice-in-the-bag” method. Grab a gallon freezer bag and place some ice cubes inside. Fill it up about halfway with water and then seal it, making sure to press the air out as you go. Wrap the bag up in a damp towel and lay it over your neck. 

You should not use a cold compress to help with the pain if you have certain conditions such as

• Diabetes
• Deep vein thrombosis
• Dermatitis

With these three conditions, and other similar conditions, you should steer clear of ice treatments. Remember, you can always consult your doctor when you need to make sure something is safe for you.

In addition to being a great self-care technique, getting a massage is a fantastic way to get rid of neck stiffness and pain. 

Massage therapists are highly trained and know a great deal about the human body and how to help it function better. 

A massage therapist can work on your stiff muscles to loosen them—and help them stay loose. 

If you go for a massage, be sure to drink plenty of water to flush out the toxins that are stirred up when your muscles are massaged. 

If you want to know how to quickly get rid of a stiff neck, careful stretching just might be the answer. 

Stretching is a great way to alleviate stiffness and quickly reduce pain. There are multiple stretches you can try. 

Here are four helpful stretches to try:

1. Slowly turn your head from the right to the left and left to right about 10 times.
2. Pull your shoulder blades together for 10 seconds and then release gently. Repeat this 10 times.
3. Roll your shoulders from the front, up over, and to the back, 10 times.
4. Tilt your head so your ear nearly rests on your shoulder on both sides. Do this 10 times as well.

Stretching feels great and can help your stiff neck. But remember that too much of a good thing is not always good. You should always be careful to not overstretch your muscles. 

Sometimes our activity—and the severity of that activity—is to blame for our neck stiffness. 

If you find that your neck pain began after strenuous physical activity, you should stop or limit that particular activity until your stiffness resolves. 

If you are experiencing neck pain or stiffness, be sure to limit the amount of heavy lifting you do since this can easily lead to further aggravation of your stiff muscles.

Neck pain can take quite a toll on you, and sometimes there is no time for icing or stretching. You need a quick remedy that you don’t have to think about. 

Basic, over-the-counter pain relievers are a quick and easy (although temporary) solutions to neck pain and stiffness. 

Sometimes the best thing to do is take some ibuprofen or acetaminophen. You can find these pain relievers at nearly any store. 

Be sure to follow the directions on the bottle or closely follow any guidelines your doctor has given you regarding pain medications. 

Over-the-counter pain relievers are a good way to keep the pain at bay temporarily. However, if your pain and stiffness persist, it might be time to consider another option. 

If your pain and stiffness persist for more than a day or two, or if it refuses to respond to your treatment choices, it is time to seek professional help. 

Neck stiffness can be a symptom of bigger issues such as a serious injury. 

Here at PRO~PT, we know all about muscle stiffness and how to help alleviate it. Our team of physical therapists is here to help you find relief from the pain and stiffness. With well over a dozen locations all over the Central Valley area, we are close and convenient. 

We work with our patients to help them achieve the most pain-free, high-quality lifestyle possible. 

No doubt you have heard it said that the best cure is prevention. 

Oftentimes, you can reduce—or even eliminate—your stiffness issues by simply changing a few things in your day-to-day life. 

We often have subconscious habits that we don’t realize are contributing to our pain. With a few slight adjustments, you can help your body work better. 

If you sit slumped over at a desk all day, you are bound to end up with some pain and stiffness. 

Try sitting up straighter to offer your neck more support. 

You can also try:

• Getting a back support for your chair
• Investing in a wrist support for your keyboard
• Trying a different type of chair
• Opting for a standing desk instead of sitting all-day

It seems you can do nearly anything with a smartphone.

Smartphones have made our lives easier, but they have not done many favors for our necks. The hunched-over posture they encourage leaves our necks and shoulders strained and stiff. 

By limiting the amount of time you spend using your phone, you can help limit the amount of strain on your neck and shoulders—helping to reduce the stiffness and pain in your neck. 

When your body spends a prolonged amount of time in one position, it can be difficult for your muscles to remain loose. 

Consider taking consistent stretch breaks throughout your workday to lessen the effect of prolonged sitting, standing, or moving. 

No matter what you do all day, muscles are made to stretch and move. They need your help to stay loose and comfortable.

No doubt you are well aware of the effects of stress on your mind. 

But did you know that stress can manifest physically in your body?

It’s true and stress could be the cause of some of your neck pain and stiffness. When our minds are stressed, our bodies react. 

It is important to take daily time-outs to relax, rejuvenate, and allow our minds and bodies to release stress and tension. 

Some great stress-relieving activities are

• Going for a walk
• Doing some deep breathing exercises
• Taking a nice, hot bath (Try adding a relaxing essential oil!)
• Meditating
• Practicing good nutrition 

Neck stiffness is, quite literally, a pain in the neck and it can easily hinder daily activities. 

You don’t have to live with pain. PRO~PT is here to help you get back to your life, stiffness-free. 

Here at PRO~PT, we know that no two patients are the same. That is why we customize your care plan to ensure that you are getting what you need. 

While every care plan is different, many neck pain and stiffness treatment plans include:

• Strength building exercises
• Stretching
• Rest
• Ice/heat therapy

Don’t spend days in pain, hoping for the best. Schedule an appointment with us and you will receive excellent care and a treatment plan designed specifically for you. 

Click here to find answers to your most commonly asked questions about our practice and physical therapy. 

We can’t wait to help you find the joy of feeling great.