Does your neck, too, feel tight and rock-solid after a day of working at your computer? It may be more than just neck pain. A crick in the neck refers to stiffness in the muscles surrounding the area from your lower neck to your shoulder blades. Several factors may contribute to a crick in your neck. Read more about it and, most importantly, how to get rid of a crick in your neck?
How to get rid of a crick in your neck –
Natural Treatment Options for a crick in the neck include easy at-home remedies. If the home remedies do not resolve it, consider going to a professional medical practitioner. The first step is usually treating it at home. Here are a few tips on how to go about it at home:
Sometimes, a little heat is all you need for the muscles to relax back and get relief from the soreness. The heat will help to reduce inflammation and relieve tension in the muscles. You should also gently stretch your neck after using the heating pad for a few minutes. It would help if you were careful not to over-stretch your neck and be gentle throughout the process.
Stretching your muscles is recommended even for people with no complaints of pain. Stretching ensures getting rid of any stiffness or pain in the neck. It is recommended to do the stretches as soon as you get up or when required. To stretch your neck:
- Sit with your back straight, shoulders rolled back, and your head is facing directly in your line of sight.
- Now, gently tilt your head sideways, reaching towards your shoulders, one at a time, as far as you can without putting much pressure on the stiff area.
- Hold the stretch for 10 seconds on each side and return to the starting posture.
- Repeat this on both sides.
A massage can help ease the muscles and loosen your neck. Using a moisturizer or light oil, rub light circles on the stiff area with your fingers. Be careful to keep the pressure to a comfortable level. You can also ask for the help of a friend or family member.
Reduce Crick in Neck with Exercises –
You can Maintain your physical fitness with a regular workout program. You can keep your neck muscles strong by working on your upper body strength. The less likely you are to have aches and pains, the weaker your neck is. Gentle shoulder and upper back exercises can help you to get rid of a crick in your neck.
If you have a crick in your neck at regular intervals, it is advisable to seek professional help. A chiropractor manipulates your muscles in a way to align your neck and relieves you of discomfort and pain.
Tips to help reduce cricks in the neck –
- Adjusting sleeping position: A major reason for a crick in the neck is sleeping in the wrong position. If you suffer from a stiff neck most mornings, you should consider your sleeping habits and take extra care that you are not sleeping at an angle that might be painful for your neck.
- Investing in memory foam pillows: a good quality pillow ensures you sleep right. Instead of sleeping with multiple pillows scattered at odd angles, try getting a pillow that suits your head position and puts your head in a straight alignment with your body. A memory foam pillow is the most suitable for this task.
- Improving posture: a poor posture might result in several health issues including but not limited to neck cricks. You can consider physical therapy if you find it difficult to improve your posture.
- Using the correct chair: Individuals with a desk job spend most of their day on the chair. Thus, it becomes important to choose the right one. Choose a chair that supports your head and back at proper angles and does not strain your body while you work.
- Stretching regularly: stretching daily as a part of your morning routine can help tremendously with neck stiffness. Stretching for 10 minutes when you wake up and after sitting for long periods can help as it helps warm the muscles and make them less stiff.
When to see a doctor?
A crick in your neck might signal a serious health issue. If the pain radiates, does not diminish within 24 hours, and is accompanied by numbness or headaches, you should seek emergency medical help.