A painful or stiff neck is usually due to a muscle strain or spasm, caused by poor posture or a minor injury. You may suffer from a stiff neck and shoulders if you sit hunched over a computer for long periods, or you may wake with a stiff neck if you sleep awkwardly. Pain may also be felt in your head, shoulders, arms, or upper back and may be worse when you turn your head or look up or down. Pain and stiffness can also be due to a “whiplash injury” , arthritis in the spine, or an underlying illness or injury.
WARNING
Seek immediate medical help if:
* You have a sore or stiff neck with any or all of the following symptoms; fever, vomiting, headache, dislike or bright light, and a rash (see p 150)
Make an appointment to see your doctor if:
* You have a sore or stiff neck after an injury
* You have tingling, numbness, or weakness in an arm or hand, or weight loss or fever
PRACTICAL TECHNIQUE
Neck exercise The following exercise will help to loosen up a stiff neck.
* Stand straight, or sit on the edge of a chair looking straight ahead. Drop your head to one side, towards your shoulder. Keep your shoulder down.
* Hold for a few seconds, then raise your head again. Repeat on the other side.
* Repeat the exercise 5 times on each side, about 3 times a day. Exercise to the point of discomfort, but don’t try to exercise through pain.
* Gradually increase the range of movement. Stop at once, however, if the pain gets worse or if it begins to move into your arm or hand.
Arrange to see your doctor if:
* The soreness or stiffness is getting worse
* The problem has not eased after 2 days
What you can do yourself
A stiff and sore neck due to muscle strain or poor posture should begin to ease within 2-3 days using these home treatments.
* Continue with normal activities as far as the pain allows. If the pain is bad, however, you may need to rest your neck for the first day or two.
* A padded collar may help to support your neck. You can make a collar by rolling up a hand towel and putting it into one leg of a pair of tights, then gently securing it around your neck. Only wear a collar for a short period, and don’t wear it at night.
* Start gentle neck exercises as soon as you are able to do so.
* Take a painkiller or try an ibuprofen gel or cream.
* To relieve muscle spasm, stand under a warm shower, or place a covered hot-water bottle or a heating pad on the back of your neck, for 15 minutes every few hours.
* Use a supportive pillow in bed. Alternatively, make a neck-support pillow by tying a scarf or bandage around the idle of a pillow to form a butterfly shape. Rest you head on the narrow part.
DRUG REMEDIES
Painkillers will help relieve the discomfort of a stiff or sore neck and help you to keep your neck mobile. Take paracetamol (See p 187), or ibuprofen (see p 184), which may be more effective.
Ibuprofen gels and creams (see p 184) have an anti-inflammatory effect and may reduce pain when rubbed into the neck area.
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