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You wake up in the morning and your neck feels strange! You can only move your neck in one direction, or it hurts when you move it. This is a "stiff neck," one of those minor ailments that aren't serious enough to be called a full-blown illness but bother you all day long. Here, we'll introduce how to deal with and prevent a stiff neck.
What are the 3 main symptoms and 2 causes of a stiff neck?
A stiff neck is not a medical term but a common name. It refers to acute pain in the neck and shoulder blade area caused by unnatural body movements during sleep (its official name is "acute painful cervical contracture"). Generally, it is said to be "pain caused by acute inflammation of the ligaments and muscles around the neck."
The 3 main symptoms of a stiff neck
- When you move your neck, you feel a muscle-ache-like pain.
- There is pain, and you cannot move your neck freely (it's difficult to tilt your head, turn around, etc.).
- In severe cases, it can be accompanied by numbness in the hands and stiff shoulders.
The 2 main causes of a stiff neck
1. Sleeping posture
This is due to strain on the neck muscles when moving the neck in an unnatural or forced way. When you are in a deep sleep, your muscles relax, so if you remain in an unnatural posture, your muscles and tendons tend to be stretched for a long time, putting extra stress on your cervical vertebrae and spine.
As a result, poor blood circulation or nerve damage can lead to inflammation, causing a stiff neck.
2. Sleeping environment
Examples include an ill-fitting pillow or sleeping on a bed or futon where your hips sink too much. In such cases, the problem also lies in your sleeping posture.
What are the 4 ways to deal with a stiff neck?
Even if you're careful, what should you do if you wake up with a stiff neck?
1. Sleeping posture
If the pain is severe, the first thing to do is rest and avoid forcing movement. The pain usually subsides naturally within a few days.
2. Cool it with patches or similar
Since a stiff neck is inflammation, if there is pain, it is generally common to cool it first with patches, ice, or ice packs. It's also good to cool it while "fixing" it with tape, a bandage, or a towel. You should only apply warmth after the pain has subsided. This will improve blood circulation and relieve muscle tension.
3. Do not force self-administered body movements
A stiff neck is also said to be like a sprain of the neck muscles or tendons. Self-administered massages or stretches are not recommended while there is pain. This could worsen the pain.
4. Avoid excessive alcohol consumption until symptoms subside
Warming up your body can worsen symptoms. Also, there's a chance of getting a stiff neck again if you fall asleep drunk! If symptoms persist, it is recommended to consult a specialist such as an orthopedic surgeon.
3 daily prevention methods for a stiff neck
1. Sleep in the correct posture
Sleeping with your neck twisted for a long time or with your head off the pillow is not recommended as it can easily lead to a stiff neck. Some osteopathic clinics report that "the number of stiff neck patients increases during seasons with many drinking parties," so be very careful about getting too drunk.
2. Regularly stretch your neck and shoulders
Loosening the muscles related to a stiff neck helps prevent it. Also, be careful about your posture during desk work. Do you spend long hours working on a computer and your neck and shoulders become stiff? Don't forget to prevent excessive muscle fatigue.
3. Improve your sleep duration and sleep environment
Lack of sleep can lead to lingering fatigue, increasing the risk of a stiff neck. Also, it's better to improve the quality of your sleep, such as taking a bath before bed and soaking in the tub as much as possible. Re-evaluating your sleep environment is also important. Choose a relatively firm mattress so that your hips don't sink too much. Also, choose a pillow that fits the curve of your neck.
Many people have probably experienced a stiff neck after drinking too much the night before! One of the reasons for this seems to be that they don't toss and turn much and end up sleeping in an unnatural posture for a long time. In addition to reviewing your sleeping posture and environment, it's also important to manage your alcohol consumption well.
4. Visit an acupuncture and moxibustion massage clinic
If the above methods do not prevent it, consider visiting an acupuncture and moxibustion massage clinic.
