A stiff neck is normally not a severe medical condition, however, it can disrupt your lifestyle in lots of ways. It is a physical condition that can make it unpleasant to sit, work, take pleasure in leisure activities, perform everyday activities and get a great night's sleep. Making some modifications to posture and preventing habits that strain the neck is typically enough to avoid a stiff neck.
Anatomy of the Neck
The neck has a range of other functions besides bones. They include tendons, ligaments, muscles, nerves, capillaries, and lymphatics. Also found in the neck are the pharynx, the throat, the parathyroid glands, and the thyroid gland.
Though numerous medical conditions can establish in the neck, one of the most common complaints is a stiff neck. A stiff neck typically indicates muscle pressure or a sprain in the ligaments or tendons.
What Causes a Stiff Neck?
- Sleeping in an awkward position.
- Sitting for an extended period of time in a slouching position at work while looking down.
- Standing with bad posture.
- Routinely looking down at a cellular phone or computer system screen.
- Reading for extended periods of time with the neck bent.
- Being in a low seat while driving with the seat pushed back.
- Bring heavy items on one shoulder.
- Stress triggers muscles to tighten.
- Too exhausting exercising or other activity.
- Intensely and consistently turning the head sideways, like throughout swimming.
Underlying medical conditions that can trigger a stiff neck include:
- Muscle sprain or strain
- Injury, i.e. whiplash, falling, etc.
- Spine disorder
- Illness, i.e. rheumatoid arthritis, cancer, meningitis, etc.
Signs of a Stiff Neck
- Tight muscles or muscle spasms
- Discomfort when turning the head
- Trouble moving the head
- General soreness in the neck area
Avoiding a Stiff Neck
Avoiding a stiff neck may be basic if it is due to something like posture neck pain or computer neck discomfort. Following are some suggestions of steps to think about taking:
1. Modification of a sleeping position.
The best sleeping position for neck pain and headaches is one that keeps the neck in position with the body. Utilizing the ideal pillow for neck assistance while sleeping is essential.
The best pillow position for neck pain is one that prevents the neck from bending or curving while sleeping. The pillow must not be too stiff or too high. Often, it is necessary to use one pillow for the head and a higher pillow under the neck to keep the spine directly. Practice various positions until discover how to sleep to avoid neck pain.
2. Enhance posture.
Keeping the shoulders back and in a straight line over the hips, with the ears over the shoulder, is good posture. This posture keeps the spinal column straight. Maintain a straight spine when sitting, standing, or walking.
3. Avoid neck positions that trigger stress.
Oftentimes, simple activities like frequently looking down at a cell phone, or frequently tucking a phone in between the shoulder and ear, and holding it with the side of the face, cause soft tissue pressure. Adjust furnishings or equipment so the eyes are constantly looking straight ahead. This may need raising a computer screen, decreasing a chair, altering a worktable height, and so on.
4. Prevent sitting for extended periods without a break.
Keeping the muscles, tendons, and ligaments flexible can assist an individual to prevent establishing a stiff neck. Take regular breaks throughout the day, if sitting for long periods of time while working, traveling, or at home.
5. Avoid placing a strap on the shoulder to bring heavy items.
The weight of a book bag, knapsack, or handbag, carried by a strap slung over the shoulder, stresses the neck tissues.
6. Do neck stretches.
Some activities are prone to cause stiff necks, like the frequent turning of the head while swimming, looking over the shoulder typically throughout work, and lifting heavy weights at the gym that stress neck muscles. The very best way to prevent a stiff neck depends upon the activity, however doing neck stretches after activities that involve using the neck might assist avoid a stiff neck from developing.
7. Modification of reading position habits.
Neck discomfort from reading prevails, whether reading a book, cellular phone, eBook, tablet computer, or computer system screen. People check out while sitting or resting, and neck tightness develops due to the fact that a straight spinal column is not preserved. Keep in mind to read the book or screen while keeping a straight spinal column from the neck to reduce back.
When resting to read while on your back, position pillows in a staggered development to keep the spinal column directly while raising the upper body. Make certain to use a pillow with a little lift to support the lower back, so it does not curve downward. Utilize a pillow in the lap to prop up the book.
If resting on your side to check out, utilize a pillow to prop up the head and another pillow to prop the book or eBook reader for much easier reading.
8. Manage tension and stress and anxiety.
Stress and anxiety trigger the body to tense, resulting in tight neck muscles or a stiff neck. This is the body stating it is time to much better manage tension to minimize its hazardous impacts.