If you’ve experienced a tight neck, you understand how inconvenient and even debilitating it can be. A stiff or achy neck often restricts your ability to move without experiencing pain or discomfort and can make your entire neck feel stiff or achy. These unpleasant feelings might last for hours or even days, making it difficult to carry out your daily obligations. You may also be restricted to move your neck from side to side or stare in specific directions.
To alleviate your discomfort and lack of maneuverability, you may be inclined to stretch your neck and loosen it from the tightness. This can be reasonably effective, and some ways, can help relieve the tension and stress you’re carrying in your neck. When stretching any muscle in your body, especially your neck, hold it in a stretched position for a few seconds to allow the muscles to feel more relaxed. Below, we’ll look at some of the causes of a tight and tense neck and how to get rid of it.
Why Is Your Neck Tight?
You could be racking your head to figure out why your neck feels stiff and constricted. Most of the time, the causes are linked to lifestyle choices and circumstances causing you mental anguish. Here are some of the most common explainations of neck tightness.
Intense Stress
During intense stress, you may notice that your neck grows tighter, which is not your imagination at work. Indeed, research has found a clear link between chronic neck pain as a marker of mental stress. Tightness, particularly neck tightness, is a self-protective component of the ‘fight or flight stress reaction and is the body’s way of preparing to survive a perceived physical threat. This similar “fight or flight response” can cause our necks to tense up during times of difficulty or when we receive bad news, such as the loss of a job or the death of a loved one.
Poor Sleeping Habits
If you’ve slept incorrectly, you’ve probably woken up with neck discomfort. The two most common causes of poor sleep and neck pain are sleeping on more than one pillow or on your stomach. Sleeping on your stomach might cause your cervical spine to remain twisted, resulting in a neck ache the following day. Furthermore, sleeping with more than one pillow can cause your head to be lifted into a position that strains your neck muscles (the muscles attached to your cervical spine). Instead of doubling up on pillows, he suggests placing a cervical cushion or rolled-up towel (about the size of your forearm) under your pillowcase. This helps to maintain your neck’s natural ‘C’ curvature and relieves pressure on your cervical and thoracic spine.
Bad Posture
Posture also plays a role in neck tightness, which can be especially problematic for individuals who work sitting behind a desk and a computer for a livelihood. In addition, studies have linked forward head posture to neck pain and tightness. Leaning over a keyboard or texting puts extra strain on your spine and muscles. Because the body is not built to sit and type for long periods, everything you can do to enhance your posture can prevent neck stiffness. To assist avoid a stiff neck, it is suggested that you take frequent breaks to stretch and set up an ergonomic office workstation.
Neck Stretches to Relieve Tightness
Stretching is a simple and efficient way to relieve the sensation of stiffness and stress in your neck. Experts recommend several stretches to help reduce tension and neck discomfort.
Retractions of the Cervix
This stretch may have a fancy name, but it’s quite straightforward. It entails keeping your neck straight while tucking your chin and aids in elongating the deep neck flexors, which are frequently contracted when staring at a computer screen for lengthy periods. Begin by sitting upright in a chair as possible, keeping an appropriate posture. Next, move your head back as far as you can while looking forward and hold for about 10 seconds before returning to the neutral position. Do not tilt your head up or down when conducting a cervical retraction. Instead, pretend you have a laser pointer at the tip of your nose pointing toward the wall in front of you. As you retract the laser, keep it stationary.
Upper Trapezius Flexion
The trapezius muscle is the muscle in the rear of your shoulder that moves and rotates your shoulder blade, stabilizes your arm, and extends your neck. Because of its frequent use and link to the neck region, this area is prone to stress and strain. ‘You carry the weight of the world on your shoulders,’ you’ve probably heard. The upper trapezius muscle responds to the worldwide assault.
Sit in a chair and forcefully grasp the bottom of the seat with your fingers to do this stretch. Next, place your other hand on your head, lean to the opposite side, and gently bring your ear to your shoulder with your hand. Hold for 30 seconds, and then switch sides.
Stretch for Cervical Extension
Many of us operate on laptops or desks, forcing us to look down. In addition, we tend to bend when we use a smartphone or tablet or read a book. This might put extra strain and tension on the cervical spine. Fortunately, this stretch can help relieve the stress and soreness that this position might produce. First, I suggest inserting a rubber tube, elastic belt, necktie, or rolled-up towel behind the center of the neck and grabbing either end with your hands. Next, lean back slightly while pulling the rubber tube forward in a forward motion.
Other Techniques for Stress Reduction and Tension Release
There are various techniques to relax and reduce tension in addition to stretching their neck. Here are a few examples: Here are some ideas to get you started.
Use Moist Heat
Applying moist heat directly to the affected area is one of the simplest and most time-sensitive ways to treat neck discomfort. Heat causes blood vessels to dilate and enhance blood flow, which may improve blood circulation and lessen spasms.
Massage Treatment
Massage treatment is one of the most easily accessible resources for people suffering from neck pain. Receiving massage therapy has been demonstrated in studies to help relieve subacute or chronic neck discomfort. In addition, massage treatment can help you feel better, reduce stress, and alleviate muscle tension by lowering the pain and stiffness associated with a stiff neck.
Techniques for Relaxation
The stiffness in your neck that occurs when you are stressed can be relieved with a few science-backed relaxation techniques, including biofeedback. Biofeedback, for example, enhances awareness and control of your heart rate, whereas guided imagery encourages good ideas and images. Another alternative is deep breathing, which entails taking deep breaths with slow inhales. These methods can assist in relieving neck tension.
When Should You See a Doctor?
Seek medical attention immediately if your neck pain is the consequence of an accident or event. If your neck pain is caused by daily movement, sleep patterns, or anything else that isn’t an emergency, it’s a good idea to see a doctor if stretching alone doesn’t relieve it within a few days. The doctors will do a thorough musculoskeletal assessment to ascertain the etiology of your injury. They will also discuss treatment choices and assist in preparing a treatment plan to help you return to your pre-injury position as soon as feasible.
Kim’s Final Thoughts…
Neck pain is frequent, but it doesn’t have to be something you have to deal with. Fortunately, numerous at-home stretches might help relieve your discomfort. However, if you aren’t feeling better after a few days, consult a healthcare professional who can refer you to a physical therapist, chiropractor, or orthopedic expert to assist you in finding a solution.
