How to Get Rid of a Stiff Neck

Medically reviewed by Robert Borer, DC

Last Updated: November 11, 2024 Approved

A stiff neck isn't usually an indication of a serious medical problem, but it can impede your daily activities and make it hard to get to sleep. The cause of a stiff neck can be attributed to a multitude of issues, including poor posture at work, sleeping wrong, straining through exercise, anxiety, or health issues. Try these steps to bring relief to your neck.

Method 1

Method 1 of 8:

Using Hot and Cold Treatments

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Heat helps tightened muscles relax, and moist heat is better than dry heat, as it can penetrate into the neck more effectively.^{[1]
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PubMed Central
Journal archive from the U.S. National Institutes of Health

Go to source} Apply heat to the back or neck area for at least 20 minutes at a time, 3 times daily.^{[2]
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Seattle Children's Hospital
Health information provided by Seattle Children's hospital.

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Tip: A moist heating pad (available at drug stores) is the best choice for applying heat to your neck, as the temperature can be controlled and applied for longer periods of time. Alternately, use a hot water bottle or take a hot shower or bath.
Place a hand towel in a bowl full of hot water, or pour the hot water all over the towel.^{[3]
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University of Rochester Medical Center
Leading academic medical center in the U.S. focused on clinical care and research

Go to source} Alternatively, put the towel in the dryer for 5-7 minutes. Dry out the towel just enough so that it is not dripping, but still has its warmth. Drape the towel over your neck when your neck is stiff or sore. After that is done wait about 20 minutes a do it again. Keep doing this about 3 times.

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3
Try an ice pack to soothe your neck. Cold dulls local pain and limits the buildup of lactic acid, which can cause soreness. Use an ice pack and place it on the part of your neck that feels stiff (usually the back of your neck at your hairline). Hold the pack there for
10-15 minutes every 2 hours.
^{[4]
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Johns Hopkins Medicine
Official resource database of the world-leading Johns Hopkins Hospital

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- You can also try a more comfortable position to ice your neck. Sit in a comfortable chair and rest your head back. Place the pack between your shoulders and the bottom of your head. Lean back against it so your neck gets the full benefit of the cool temperature.
- Some experts feel that ice will contribute to increased stiffness in the neck because the cold will contract your muscles.^{[6]
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  Research source} Try what feels good to your neck.
- Use a cold treatment for acute pain in the first 48-72 hours, and then switch to heat.^{[7]
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Method 2

Method 2 of 8:

Using Stretches to Relieve Neck Stiffness

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1
Nod your head forward and backward. In most cases, a stiff neck can be relieved immediately by performing a series of exercises to relieve tension caused by tight or strained neck muscles. Stretch the muscles in the front and back of your neck by
tilting your chin toward your chest.
Then bring your chin up toward the sky. Repeat for several minutes.^{[8]
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- If this exercise feels painful, don't tilt your head too far forward or backward. Just try enough movement to feel a little stretch.
Stretch the muscles in the sides of your neck by tilting your head toward one shoulder and then toward the other. Continue doing so until the pain eases a bit and the muscles feel less tense.^{[9]
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This is often the most painful motion you can make when you have a stiff neck, so
ease into it slowly.
Keep turning your head from left to right for several minutes.^{[10]
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4
Reduce heavy physical activity. For the first few days after you start getting a stiff neck, it's a good idea to decrease the amount of physical activity.^{[11]
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Research source} This will help reduce symptoms and relieve some of the inflammation you may be experiencing. Avoid the following sports or exercises for the first 2 to 3 weeks after the stiff neck appears:
- Football, rugby, hockey, or any other high-contact sports
- Golf
- Running or jogging
- Weightlifting
- Ballet
- Sit-ups and leg lifts

Method 3

Method 3 of 8:

Knowing When to See a Doctor

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1
See a doctor if you have pain that won't go away. Sometimes a stiff neck is a symptom of a deeper problem, just as a slipped disc in your spine or a pinched nerve. This type of injury may not go away on its own. If you have been experiencing stiffness for
more than a few days, call the doctor
to find out if you need medical attention.^{[12]
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Cleveland Clinic
Educational website from one of the world's leading hospitals

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- Your doctor might administer an anti-inflammatory injection. Cortisone injections can be given directly at the site of the stiffness and they will reduce inflammation of the neck, which may be contributing to stiffness.^{[13]
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A stiff neck can be caused by extreme tension in the body, often as a result of the buildup of anxiety. If you think your anxiety is contributing to a stiff neck, you might want to visit a doctor or counselor to talk about treating anxiety. ^{[14]
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3
Get medical attention if you notice severe symptoms. Having a stiff neck is one of the primary symptoms of
meningitis, a serious bacterial illness that causes swelling around the brain. ^{[15]
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National Health Service (UK)
Public healthcare system of the UK

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A stiff neck may also indicate that you are having a heart attack.^{[16]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source} Get immediate medical attention if you experience the following symptoms:^{[17]
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Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services

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- A fever.
- Vomiting and nausea.
- Difficulty touching your chin to your chest.
- Chest pain or pain in the left arm.
- Dizziness.
- If you have trouble sitting up, standing, or walking, see a doctor immediately.

Method 4

Method 4 of 8:

Trying Pain Medication Treatments

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Immediate relief can also be provided by balms that contain
menthol
or another ingredient that soothe skin and muscles. Some popular types of balms include Icy Hot, Bengay and Aspercreme.^{[18]
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Cleveland Clinic
Educational website from one of the world's leading hospitals

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Making Homemade Analgesic
If you want to steer clear of chemicals, you can also make your own analgesic right at home.
Mix coconut oil and beeswax: Melt 2 US tbsp (30 mL) of coconut oil with 1 US tbsp (15 mL) beeswax in a small pot over medium heat.
Add oils: Add 5 drops of peppermint oil and 5 drops of eucalyptus oil.
Seal it in a container: Pour the mixture into a container with a lid, such as a small glass mason jar.^{[19]
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When it cools, apply it to your neck and the surrounding area.
NSAIDs, or nonsteroidal anti-inflammatory drugs, such as ibuprofen and aspirin provide effective pain relief and are available over the counter.
Be sure to take no more than the recommended dosage.^{[20]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

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3
Try a muscle relaxant. Muscle relaxants are useful in relaxing muscles and providing relief from a stiff or sore neck. They should only be used as short-term relievers, and they are
best taken right before you plan to go to sleep.^{[21]
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Use a muscle relaxant if other methods like stretching and heat or cold therapy are not working.
- Muscle relaxants may contain other medicines. Read the directions carefully to take the proper dosage.

Method 5

Method 5 of 8:

Adjusting Your Sleeping Setup

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If you wake up with a stiff neck every once in a while, your pillow may be at fault. Depending on how you sleep, choose a pillow that will minimize neck stiffness. Memory foam pillows are a good choice, as they give consistent support so that your neck can fully relax during sleep.^{[22]
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Cleveland Clinic
Educational website from one of the world's leading hospitals

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How to Pick the Right Pillow
If you sleep on your back: Pick a thinner pillow that has a little more loft (extra thickness) in the bottom third of the pillow. This will cradle your neck.
If you're a side sleeper: Get a firm pillow that will keep your head horizontal and prevent it from sinking back down into the mattress. You want the area between your ear and your shoulder to be completely supported. Additionally, you can sleep with a pillow between your knees for better spinal alignment.
If you sleep on your stomach: Sleeping on your stomach is not great for your lower back, so — if possible — try sleeping on your side. You can hug a body pillow against your chest if you like the feeling of something on your stomach. If you really do prefer to sleep on your stomach, though, opt for a thinner pillow, or no pillow at all.^{[23]
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Pillows filled with feathers can offer excellent support for the neck, but they do
lose their fluffiness after about a year.
If you have had your pillow for this long and you are experiencing a stiff neck, consider getting a new pillow.^{[24]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

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Many doctors recommend sleeping without a pillow for a few nights after you tweak your neck. This may help relieve symptoms and prevent stiffness caused by sleeping in the wrong position.^{[25]
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4
Make sure your mattress is firm enough. Your mattress may not be providing enough support for your spine and neck. If it has been many years since you've bought a new mattress, it may be time for a new one.^{[26]
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- You could also try
  flipping your mattress,
  which should be done occasionally to make sure the mattress doesn't get misshapen. Be sure to follow the manufacturer's care instructions, as some types of mattresses (for example, pillow top mattresses) usually should not be flipped.
Sleeping on your stomach can be rough on the spine and neck, since your neck will be turned to one side all night. Try to fall asleep on your side or back. Even if you end up turning onto your stomach while you sleep, you will have spent less time on your stomach than if you started out sleeping that way.^{[27]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

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Getting enough rest will allow your body to restore itself. Sleep disturbances, such as waking up in the middle of the night or having trouble falling asleep, can exacerbate neck pain, since your body isn't getting enough relaxed time to heal itself. Aim to get a full night's sleep every night.^{[28]
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Method 6

Method 6 of 8:

Using Massage and Alternative Treatments to Bring Relief

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1
Massage your neck. Massage therapy is one of the best ways to relieve a stiff neck. If you're massaging your own neck, use this technique:^{[29]
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- Warm up the back of your neck by rubbing up and down with your hands.
- With gentle pressure,
  use your fingertips to rub in a circular motion on your neck.
  Focus on the areas that are most stiff, but rub your entire neck for relief.
- Repeat this motion up and down your neck for several minutes.
2
Visit a massage therapist. A massage therapist will work with you to figure out where your body is holding tension. While your neck may be stiff, you may actually have tension in other parts of your back or shoulders that builds in your neck.
- Check with your health insurance to see if massage is covered by your health plan.
3
Try acupuncture. Acupuncture is the Chinese treatment of pain and other ailments by penetrating various strategic points of the skin with tiny needles. Although some question acupuncture's effectiveness, many chronic neck-pain sufferers swear by this treatment.^{[30]
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- See an acupuncture therapist for a consultation and ask them specifically about treating neck stiffness or neck pain.

Method 7

Method 7 of 8:

Trying Other Home Remedies

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1
Take magnesium supplements. Although it hasn't been scientifically proven to help with stiff or sore neck, magnesium has been thought of as an effective relaxation technique for many suffering from debilitating muscle soreness. Try taking magnesium supplements.^{[31]
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PubMed Central
Journal archive from the U.S. National Institutes of Health

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- The recommended daily allowance of magnesium supplement is anywhere from
  310 milligrams to 420 milligrams, depending on age and gender.^{[32]
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  Do not exceed the recommended daily dosage.
Epsom salts, or magnesium sulphate, is a common addition to many hot water baths, although science shows that Epsom salts have no effect on improving sore muscles.^{[33]
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Cleveland Clinic
Educational website from one of the world's leading hospitals

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How to Take an Epsom Salt Bath
Fill your bathtub with warm water that is comfortable to the touch.
For a standard-sized tub, add 1 to 2 c (240 to 470 mL) of Epsom salt to the water while the water is running to help it dissolve.
Submerge your body — including as much of your neck as you can — in the water for at least 12 minutes, fully relaxing your muscles.
3
Try Chinese skin scraping, or Gua Sha. A very popular practice in China and Vietnam, skin scraping uses a dull spoon to scrape the back in order to produce bruising. This action is supposed to promote blood flow to the area as well as remove toxins or other unhealthy elements from the area. Gua Sha is beginning to be tested by the wider scientific community, sometimes with positive results.^{[34]
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- Gua Sha is not without controversy. Because it produces light bruising, it often looks unappealing, and it may not feel soothing or produce results for some patients.
- Gua Sha treatment should be approached with caution; communicate to your practitioner when the scraping doesn't feel good or is rough on your skin. You don't want to leave the session with irritated skin and no comfort.

Method 8

Method 8 of 8:

Preventing a Recurrence

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1
Set up your workspace to be ergonomic. Many people suffer from a stiff neck because their work setup is not ergonomic. Position your chair so that you sit with your
feet flat on the floor and your arms rest on your desk.^{[35]
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Cleveland Clinic
Educational website from one of the world's leading hospitals

Go to source}
- If you have a computer monitor, make sure it is at eye level.
If you sit at a desk all day or you spend a lot of time in the car, take a lot of short breaks. Moving around gives your muscles a chance to stretch out instead of remaining rigid for hours on end.
Craning your neck downwards constantly can slowly harm your neck. Instead, try holding your phone or tablet up in front of you at eye level.^{[36]
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Carrying a lot of weight on one shoulder will disproportionately strain one side of your body over the other. Your neck and back will compensate for the weight and this can result in a stiff neck. Instead, choose a backpack or a small rolling suitcase.
5
Use the proper workout technique. Lifting weights improperly is a common cause of stiff necks. You can strain your muscles or pinch a nerve if you don't use a safe technique. Work with an instructor to make sure you're using the right form.^{[37]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

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- Don't try to lift more weight than you can handle. Lifting shouldn't be easy, but you also shouldn't feel like you're going to topple forward. Find the appropriate weight for your body type and strength level.
- Don't lift too many times per week. Your muscles need time to repair between workout sessions. You can overstrain yourself if you work out too often.

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