Effective remedies for a stiff neck

Cervical sprain, commonly caused by sudden strain or excessive tension in the neck muscles, often occurs due to improper sleeping posture or exposure of the neck to cold. The following methods can help alleviate symptoms of cervical sprain:

1. Heat application: Apply a warm towel or hot water bag to the neck for 15–20 minutes at a time. This helps improve blood circulation and relieve muscle tension and pain.

2. Cold application: During the early stages of cervical sprain, if there is noticeable swelling and inflammation, cold therapy may be used to reduce symptoms. However, avoid applying cold compresses for too long to prevent skin damage.

3. Massage: Gently massage the neck muscles with light pressure to avoid aggravating the injury. Applying an appropriate amount of medicinal oil, such as safflower oil or muscle-relaxing oil, may enhance the effectiveness of the massage.

4. Neck stretching exercises: Perform gentle neck stretches, such as slowly tilting the head sideways, attempting to bring the ear toward the shoulder, and holding each position for 15 seconds. Then slowly rotate the head. Movements should be smooth and controlled to avoid sudden or forceful turns.

5. Pain medication: If the pain is severe, over-the-counter medications such as ibuprofen capsules or acetaminophen tablets may be taken to reduce pain and inflammation.

6. Improve sleeping posture: Use a suitable pillow that supports the natural curve of the neck. Avoid pillows that are too high or too low, and ensure proper neck support during sleep.