Many people have experienced the feeling of waking up after a good night's sleep only to find that they can't move their neck. Even a slight turn of the head can cause intense pain. Relieving the pain from a stiff neck, commonly known as "sleeping in a wrong position," can be achieved by following a few steps.
What to Do When You Wake Up with a Stiff Neck?
1. Massage
Start by massaging the sore muscles gently, then gradually increase the pressure with kneading motions. You can also use oils or ointments that promote blood circulation to enhance muscle relaxation.
2. Apply Heat
Place a hot water bottle or a warm towel on the sore area of the neck. Be mindful of the temperature to avoid worsening the condition. Severe cases can lead to muscle infection or swelling.
3. Use Medicated Plasters
After massaging and applying heat, you can use medicated plasters on the sore area. The active ingredients in the plasters can penetrate the skin and effectively relieve muscle soreness. Generally, the plasters should be changed three times a day.
4. Acupuncture
Seek professional acupuncture treatment in a reputable hospital to effectively address the problem of waking up with a stiff neck. The previous three steps only provide temporary relief for muscle soreness and cannot completely solve the issue.
Preventive Measures for a Stiff Neck
1. Maintain Correct Posture
In most people's subconscious, sitting upright is deemed as having a graceful posture and beneficial for the bones and digestive system. However, sitting too straight can cause excessive strain on the spine, resulting in chronic back pain. Experts recommend maintaining the normal physiological curve of the body while sitting, with the neck slightly forward, chest slightly back, and the body slightly tilted back to allow the shoulders to rest on the back of the chair. A soft cushion can be used to support the lumbar region for added comfort.
2. Keep the Neck Warm
Cold stimulation on the neck can cause muscle constriction and worsen stiffness and pain. During autumn and winter, it is advisable to wear high-necked sweaters. In slightly warmer weather, it is important to prevent the neck and shoulders from getting chilly during nighttime sleep. In hot seasons, avoid setting the air conditioner temperature too low.
3. Use an Appropriate Pillow
The true name of a pillow should be "neck pillow." An unsuitable pillow often leads to a stiff neck, which can be a precursor to cervical spondylosis and should be treated promptly. The ideal pillow should support the natural curve of the neck and keep it straight. The pillow should be elastic and stable, with a height of around 8 cm for those who prefer sleeping on their back, and around 10 cm for those who prefer sleeping on their side. The lower edge of the pillow should be placed on the upper edge of the scapula, ensuring that the neck is not left unsupported.
Simple Exercises to Relieve a Stiff Neck
1. With the left or right hand, tightly press and massage the tender points (usually in the sternocleidomastoid and trapezius muscles) in the painful area of the neck for about 5 minutes. Alternate between the hands.
2. Use the edge of the hand to rapidly tap the shoulder and neck area from top to bottom and bottom to top for about 2 minutes.
3. Pinch and knead the Fengchi acupoint and Jian Jing acupoint on both sides for 1-2 minutes.
4. Use the thumb or index finger to press and hold the "falling pillow" acupoint (between the second and third metacarpal bones on the back of the hand, 5 minutes behind the metacarpophalangeal joint) until a sore and distended sensation is felt for another 2-3 minutes.
5. Finally, perform gentle movements such as forward and backward bending, tilting to the left and right, and rotating the head and neck. These movements should be slow and should not be excessively forceful. Preventing a stiff neck primarily involves paying attention to sleep posture and avoiding overly high pillows.
