Remedies for a stiff neck after sleeping. Show We’ve all been there. You go to sleep feeling fine, then wake up with a painful, stiff neck. Some common ways for this to happen include sleeping at an awkward angle, sudden movements, and delayed reactions to an injury from the previous day. Here are some tips to start getting relief. Apply ice to help reduce swelling. Try heat therapy, such as taking a warm shower or using a heating pad to loosen and relax the muscles. Consider an over the counter pain medication, such as ibuprofen or naproxen, which may offer some relief. Try gentle neck stretches or massages, which may loosen the neck’s soft tissues for improved function. If any movement increases the pain, stop it and try a different movement. After being awake for a while and trying some of these remedies, see how your neck responds. If turning your head or other movements still cause pain, go easy. Modify your activities during the day to give your neck a chance to rest and heal. If a stiff neck is accompanied by a severe headache, fever, arm tingling or weakness, or other troubling symptoms, seek medical attention immediately.
Even though a stiff neck is typically caused by a relatively minor injury, such as a muscle strain or ligament sprain, the painful flare-ups can be quite sharp or burning. It is good to minimize painful movements and give a stiff neck some rest, but it is also important to keep the neck moving to avoid further stiffening or muscle deconditioning. See visual step-by-step instructions on how to perform 4 simple stretches to help alleviate your neck and shoulder pain. Watch: 4 Easy Stretches for Neck and Shoulder Pain Video This article includes 4 easy stretches to improve neck flexibility and function, as well as test which movements may need to be modified or avoided until the neck feels better. Some of these stretches may feel good or help reduce pain and stiffness, whereas others may not. If a particular movement starts to increase pain, immediately stop it and try a different movement. See Treatment for a Stiff Neck  Infographic:7 Tips to Alleviate Sleep-induced Neck Stiffness (larger view)
Gently extend the neck by looking upward and bringing the head backward while keeping the shoulders and back stationary. Once the head has gone back as far as it can go without increasing pain, try to hold the stretch for 5 seconds before returning the head to neutral (starting) position. During a neck extension exercise, the stretch is felt along the front of the neck through the throat. The muscles working at the back of the neck may also be felt, from the base of the skull all the way down to the upper back. Neck Flexion (Forward Bending)Gradually lower the chin toward the chest and look downward while only moving the head. Once the head has been flexed forward as far as it can comfortably go, hold the stretch for 5 seconds before returning to neutral position. The neck flexion stretch is felt throughout the back of the neck. Lateral Neck Flexion (Bending Side to Side)Slowly bend the head to one side, such as by bringing the left ear toward the left shoulder. During this stretch, the shoulders and back remain still while the neck flexes laterally to the side. Once the head has flexed as far as it can comfortably go to the side, try to hold the stretch for 5 seconds before returning the head to neutral position. This stretch is then repeated in the opposite direction. When the lateral neck flexion is performed with the head bending toward the left shoulder, the stretch is felt along the right side of the neck. Neck Rotation (Turning Side to Side)While keeping the back straight and shoulders still, gradually turn the head to the left as far as it can naturally go without increasing pain. Once the head has reached its rotation limit, hold the stretch for 5 seconds before bringing it back to neutral position. This same stretch is then repeated to the right. Of all these stretches noted for a stiff neck, rotation is often the most challenging, especially on one side or the other. It is recommended to only rotate the neck partway if that is all that can be done without increasing pain. How Often to Perform Neck StretchesFor an acute stiff neck that is particularly painful and difficult to move, it may make sense to only try each of these stretches once before giving it a rest. These stretches could then be tried again a few hours later, or perhaps the next day. As time goes on, these stretches may start to feel more comfortable and can be increased, such as by holding the stretch positions for 10 seconds, or doing multiple sets. At each step of the way, it is important to remember that the goal is to improve neck flexibility and function, not increase pain. After the initial neck pain and stiffness have been reduced, a more involved routine of neck strengthening and stretching might be pursued long-term to reduce the risk of having the pain return. See Neck Stretches and Neck Strengthening Exercises If a stiff neck is accompanied by a severe headache, fever, nausea, dizziness, arm tingling, weakness, or other troubling symptoms, seek medical attention immediately. See When Is a Stiff Neck Serious? and What Causes Neck Pain and Dizziness? Also, if a person has a history of serious medical conditions, or if neck pain or stiffness do not start to get better within a few days, it is advisable to schedule a doctor appointment before continuing exercises. Medically Reviewed by Dan Brennan, MD on November 12, 2020
The phrase "pain in the neck" is funny and sometimes accurate. A stiff neck is a common problem, affecting about 10% of the population at any given time. There are many reasons for neck pain, making it difficult to determine the exact cause. If you wake up with a stiff neck, you're likely experiencing a muscle spasm, or contraction. That's known as a muscle strain. A neck sprain affects the ligaments, or tough tissues that connect and stabilize your bones. Tendinitis — inflammation in the tissue that attaches muscle to bone and controls movement — is another contributing factor for neck pain. Symptoms of a stiff neck include:
A headache that won't go away At-home remedies will usually help with the majority of early-stage neck stiffness:
During the next few days, take these precautions:
It's possible to prevent a stiff neck. The majority of neck pain is a combination of bad posture, injury, or general wear and tear as you age. If you experience neck stiffness often, try making some simple adjustments: Watch Your Posture Shoulders should be in a straight line over your hips. Ears should be in line with your shoulders. Adjust Desk Furniture Your computer should be level with your eyes. Consider raising or lowering your desk monitor or laptop. When you sit, adjust your chair to ensure the knees fall slightly below the hips. Use Headphones or Speakerphones If you hold your phone between your ears and shoulder, or look down to text, you're putting the neck in an awkward position that could cause muscle strain. Wear headphones or use your speakerphone instead. Take Frequent Breaks Sitting in the car or at your desk can take a toll on your body. Get up every hour, move around, and do some light stretching. Switch Shoulders If you carry heavy bags, make sure the weight is evenly distributed between both sides of the body. Excess weight can lead to neck strain. Find a Supportive Way to Sleep The head should be aligned with the body. Try placing a small pillow underneath your neck. It may help to sleep on your back and place extra pillows underneath the thighs to align the muscles in your spine. A stiff neck usually improves over a few days with at-home remedies. Sometimes neck pain is a symptom of a bigger health problem, although this is rare. See a doctor if:
Neck Pain in Children A stiff neck isn't just something that happens to adults. Children also experience neck soreness and pain. At-home remedies like ice packs, massage, neck stretches, and over-the-counter painkillers are also helpful for your kids. Make an appointment with your doctor or pediatrician if your child:
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