Neck stiffness and neck pain

Hang in there!

Ouch! A sudden sharp pain every time you try to turn your head. It feels like wearing a neck brace. Fortunately, neck stiffness isn’t serious, but it can be quite uncomfortable.

Neck stiffness is a symptom that something in the neck is not functioning optimally. It could be a muscle that has become stiff and immobile, or a facet joint that is locked in the cervical vertebrae. There can be many causes of neck stiffness, and they are nearly impossible to pinpoint, as there are so many variables. If you wake up in the morning with neck pain, it might be tempting to think that a “crooked” sleeping position is to blame. It’s impossible to control the position of your neck while you sleep, so no single sleeping position can be singled out as “worse” or “better” than others.

When an injury does occur, the most important thing is to learn to cope with the pain and get through your daily routine without isolating yourself at home in bed. The best thing you can do is stay active, gently moving your neck within your pain threshold—for example, by going for a walk and trying to do some simple neck exercises throughout the day. Avoid cooling your neck with an ice pack; instead, keep your neck warm through movement. Pain medication can make it easier to keep your neck active. Office work can be challenging with a stiff neck, but generally, taking sick leave and withdrawing from social interactions at work only prolongs the pain. It can be difficult to find a comfortable sitting position, and it may be beneficial to take frequent breaks and change your posture throughout the day.

How can you prevent neck stiffness and neck pain?

Well, neck pain and stiffness can be caused by many things, so prevention is more of a general approach rather than relying on specific exercises or adjustments. First and foremost, it’s about movement and letting the neck muscles “relax.” There are several yoga exercises that do just that, such as the downward-facing dog pose, where you can “let go of your neck” and “let your head feel heavy.” Strength training and resistance band exercises for the shoulder and neck muscles will have the same therapeutic and preventive effect. Be mindful of your sitting posture when working at a computer; if possible, change your work and sitting position every 30 minutes, and ensure the top of the screen is at eye level. Avoid working on a laptop without a separate monitor or keyboard as much as possible, as this will force you to sit with your neck bent. Simple neck exercises where you pull your chin back (creating a double chin) and, from that position, slowly rotate, bend, and tilt your head to the side can also help prevent neck stiffness.

Sources:

https://www.sundhed.dk/borger/patienthaandbogen/knogler-muskler-og-led/sygdomme/ryg-nakke-bryst/forebyggelse-af-nakke-og-skuldersmerter/

https://www.klinik.dk/hold-i-nakken-hvad-gor-jeg/