Say Goodbye to a Stiff Neck: Proven Home Remedies for Pain Relief

Massage is a good option to treat stiff neck. Massage helps to relax your muscles while increasing blood circulation. This in turn helps to reduce stiffness, which helps you sleep better. Take a hot bath or shower to relax your muscles. Slightly warm olive, coconut or mustard oil. Apply this oil on the affected area. Massage by giving continuous light pats for a few minutes. If you cannot massage yourself due to stiffness, seek the help of a friend or a professional massage therapist.

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Neck exercises can be extremely beneficial for treating stiffness. It will relieve the tension of tight, tense muscles. To do the exercise, sit upright, keep your body relaxed and bend your head forward (towards your chest) and then backward (towards the sky). Repeat these movements for a few minutes. After this, bend your head alternately towards your right shoulder and then towards your left shoulder. Repeat this process for a few minutes. Now without turning your body, slowly turn your head and look to the left and then look to the right, repeat this process repeatedly for a few minutes. Finish your exercise by bending the shoulders slightly.

Note: If the exercise causes a lot of pain, do not do any neck exercise. To prevent a stiff neck, go swimming regularly. Swimming improves neck and back strength. However, make sure you follow proper swimming techniques and don't overdo it.

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• Apply ice compresses to a stiff neck. The cold temperature will help soothe the pain and limit the build-up of lactic acid (a byproduct of muscle metabolism), which may be causing the soreness.
• Wrap a few ice cubes in a thin towel. Hold it against the stiff part of your neck for 10 to 15 minutes. Repeat this every 2 hours for the first 48 hours. Instead of ice, you can also use a bag of frozen peas in a similar way.

Note: Do not apply ice directly to the skin.

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If you do not get relief even after 48 hours of applying ice, take the help of heat therapy. Heat increases blood flow, which in turn will reduce stiffness. Apply heat to the neck area for at least 10 minutes. Repeat 3 or 4 times a day until you get complete relief. You can take a heating pad, hot water bottle, heat sheet or a hot towel as a hot compress. Also, stand in the shower and let lukewarm water fall on your neck for about 5 minutes. Do not turn or move your neck while doing this. Repeat this action 2 or 3 times a day.

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• Being composed of magnesium sulfate, it can provide relief from stiff neck. Rock salt regulates the activities of various enzymes and improves blood circulation. This reduces muscle tension and strain. You can start using rock salt 48 hours after the injury.
• Add 2 tablespoons of rock salt to a bathtub filled with warm water. Now sit in the bath tub for 10 to 15 minutes, the stiff part of your neck should remain immersed in the water. Repeat this process 3 times a week.

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• Peppermint oil contains menthol that helps to soothe muscle stiffness in the neck. Also, its analgesic property helps to reduce pain and discomfort.
• Heat 2 tablespoons of olive oil in the microwave for a few seconds and add a few drops of peppermint oil to it. Gently massage this warm oil onto your neck. Do this remedy twice a day for a few days.
• Another alternative to this treatment is to add 2 drops of peppermint oil to a large bowl of cold water. Dip a washcloth into it, then place it on the affected area for 10 to 15 minutes. Repeat as needed.

Note: Peppermint oil is not suitable for children or those with sensitive skin.

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• Apple cider vinegar has antioxidant and anti-inflammatory properties that treat stiff neck. Additionally, it may help prevent pain related to muscle tension and nutrient deficiencies.
• Soak a paper napkin in raw, unfiltered apple cider vinegar and place it on the affected area. Let it stay on for a few hours. Use this remedy twice a day until you feel better.
• Another option is to add two cups of apple cider vinegar to lukewarm bath water. Take a dip in it for at least 15 minutes every day until you are completely cured.

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• Cayenne pepper is another effective remedy to get rid of stiff neck. It contains capsaicin which has analgesic and anti-inflammatory properties, helping to reduce pain and swelling.
• Mix 1 teaspoon of cayenne pepper powder in 2 tablespoons of warm olive oil. Apply this mixture to the affected area, cover it with a bandage and leave it for a few hours. Do this for a few days.
• Another option is to massage the affected area with an over-the-counter cream or lotion that has cayenne pepper or capsaicin as its main ingredients. You can also add cayenne pepper to your diet to speed up healing.

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• The anti-inflammatory properties of turmeric can help relieve discomfort caused by a stiff neck. It also helps improve blood circulation.
• To use it, mix 1 teaspoon of turmeric powder in 1 cup of milk. Heat on low flame for 5 minutes. Add some honey to it after it cools down. Drink it 2 times a day for a few days. Include turmeric in your daily cooking.
• Alternatively, you can take turmeric in the form of capsules or tablets, but only after consulting a doctor.

Note: Turmeric may not be suitable for people suffering from gallbladder stones or bile duct obstruction.

(Read more - Home Care Tips for a Slipped Disc)

• Acupressure is a traditional Chinese treatment that can help relieve stiff neck, especially when the problem is caused by poor body posture. In it, a therapist applies pressure to specific points to reduce pain.
• Luo Zhen is the name of an acupressure point found on the back of the palm of the hand that can help treat stiff necks. This point is located in the cleft between two bones located near the knuckles of the middle and pointer fingers.
• If your neck is stiff on the left side, massage the point on your left side and vice versa. Massage this point by applying gentle pressure with your fingers. Maintain the pressure for a few minutes. Meanwhile, exercise your neck by turning your head.

Also Keep These Things In Mind

• Use the skin scraping technique to get rid of neck stiffness. Lubricate the painful area with a little massage oil and then gently scrape the skin with the edge of a spoon. Do this from the top of your neck down to the top of your shoulders. This Chinese remedy is a type of massage to increase blood flow to the affected area. Since it is difficult to do it yourself, you can take help from someone else. Better yet, get this remedy done by an acupuncturist.
• Get 7 to 8 hours of good sleep. Adequate rest will help your body heal quickly. Always try to sleep on your side or back, not on your stomach. Try sleeping without a pillow for a few nights. Make sure your mattress is soft enough to provide support to your spine and neck. Avoid driving, as this may aggravate the problem.
• Avoid putting any strain on the neck muscles, as this will increase the pain and delay the healing process.
• Use relaxation techniques to combat emotional stress, which can trigger muscle tension.
• Practice good posture throughout the day when sitting or standing.
• Being overweight puts stress on all the muscles in the body, so try to lose excess weight.
• Take frequent breaks while working to reduce the strain on your neck.
• Don't talk with your phone sandwiched between your neck and shoulder.
• Avoid heavy physical exercise for a week, as this can worsen the pain.

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Some home remedies can be quite effective in relieving stiffness in the neck. First, applying hot water compresses, relaxes the muscles and improves blood circulation, which reduces stiffness. Light stretching exercises are also helpful in reducing neck stiffness. Massaging with coconut or mustard oil mixed with garlic relaxes the muscles and reduces swelling. Drinking turmeric milk can reduce inflammation in the body, as turmeric is a natural anti-inflammatory agent. Apart from this, sitting and sleeping in the right posture can prevent stiff neck.