What should I do if I get a stiff neck when I wake up early in the morning? Should I apply ice or heat first? 4 medical tips to relieve pain and discomfort
Woke up in the morning and your neck hurts so much that you “can’t bear to look back”? Doctors reveal the 5 most common causes of stiff neck
Waking up with a sore neck and being unable to turn left and right may be the “stiff neck” problem that plagues many modern people. Dr. Zhang Zhixiang from the Rehabilitation Department of Losheng Sanatorium of the Ministry of Health and Welfare said that stiff neck is the name of the disease in traditional Chinese medicine and “acute cervical periarthritis” in Western medicine. It refers to the strain of the soft tissue muscles around the neck. It often occurs when getting up or after exercise. Generally speaking, It will heal on its own within 3-5 days, but if it does not improve or worsens, it is recommended to seek medical examination to determine the root cause of the stiff neck.
Dr. Zhang Zhixiang explained that common causes of stiff neck include poor daily posture (mostly poor sitting posture or leaning forward for a long time and slipping hands), or “unsuitable pillows” are also very common, mainly because the height and softness of the pillow are not suitable. As for neck irritation from cold wind, it is more likely to occur in winter because the neck is exposed to low temperatures for a long time and blood circulation is poor, which can lead to muscle stiffness and pain. It is also affected by some diseases, such as colds, neck inflammation, and lack of sleep. Or excessive fatigue leading to poor mental health.
Dr. Zhang Zhixiang explained that the treatment method for stiff neck includes four major directions:
Apply ice first and then heat. During an acute attack of stiff neck, apply ice first to reduce the inflammatory reaction, then apply heat to relax the tight muscle tissue and promote blood circulation.
Take medication. When necessary, doctors may prescribe muscle relaxants, anti-inflammatory and analgesics to relieve symptoms.
Massage/stretching. Stretching exercises and moderate neck massage can help relieve pain.
Undertake rehabilitation treatment. Reduce pain through heat therapy, electrotherapy, or cervical traction, allowing muscles to relax to achieve therapeutic effects.
Dr. Zhang Zhixiang reminded that some people are accustomed to seeking a massage at a traditional martial arts center after suffering from stiff neck. They feel that hearing the sound “ka ka” will make their stiff neck feel better. If you have a mild stiff neck, Qiao Wan may be able to relieve it. However, in severe cases, it is still recommended to be diagnosed by a rehabilitation department or an orthopedic surgeon. Cervical X-rays, magnetic resonance imaging (MRI) and other examinations can be used to find out the cause to avoid minor injuries turning into serious illnesses. A minor illness turns into a nightmare.
How to prevent stiff neck and neck discomfort? “3 steps” to help stretch neck muscles
In addition, Ling Yusheng, a physiotherapist from “Healthy Life at Two Points”, also pointed out in an exclusive interview with “healthorn” that to prevent stiff neck, you should move your shoulders and neck every 30 minutes or so, and you can also practice training exercises to relax your neck muscles:
Step 1: Keep your neck in a neutral position, keep the upper edge of the back of your head in line with your tailbone, and extend your cervical spine upward.
Step 2: In the neutral position, look to the left and right with your neck.
Step 3: Alternately bring your ears closer to your shoulders.
This action helps stretch your neck muscles while lightly training your core muscles.
Therapist Ling Yusheng reminds that when practicing neck relaxation movements, if the pain becomes more obvious the more you do it, you should stop practicing and seek medical examination. If you feel no obvious difference after practice, you can continue to observe whether you need to increase the number of exercises. The therapist reminds that the correctness of relaxation movements will affect the effect of practice. If you have any doubts about training and movements, please consult a physical therapist to master the correct relaxation movements that suit you.
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