Stiff Neck

September is Pain Awareness Month. And, sadly, a fifth of us are dealing with chronic pain. Often pain can make us afraid to move. We don’t know what we should do. We worry about making it worse. But research shows movement is almost always the better option. Lack of movement tends to create more pain.

The exception would be an acute injury. If you got in a car accident and got whiplash yesterday, you would want to talk with your doctor before moving. But even after many surgeries, doctors have patients up and moving the same day. Our body needs movement the way it needs food and water.

Let’s consider the common problem of a stiff neck from when you’ve slept “wrong.” Your range of motion is likely restricted. So here are some steps to take:
1) Do an assessment. 2) Add micromovements. 3) If that feels okay, add some gentle stretches.

First you are going to nod your head up and down like you are saying “Yes” about 5 times, and then turn left and right like you are saying “No.” Force nothing. Notice what your range of motion is and the moment you start to feel restriction or pain. You will not want to push the movement to a range that hurts. Once you know where your end range is on the left and right motion add a small micro move.

Nod up and down an inch or less ten times. Then move left and right an inch 10 times. You are trying to remind your body it is safe to move. You are trying to “talk” to your nervous system and your muscles to let them know these moves are okay. That’s why it is so important to listen and not push through pain. You are working to show your body it is safe to move.

You can do this check in hourly. It should help loosen things up faster than if you try not to move.

If it feels good (although it might be too much at first), you can add some gentle stretches.

You can tilt your head to the side and hold the stretch.

You can tilt your chin down and hold that stretch.

It’s less common to have an ache in the front of your neck, but if it’s there, you could look up and hold the stretch.

Once again, stretch to a level that doesn’t create pain or discomfort.

You can also add the weight of your own hand to the stretch if this feels good.

Check out all these moves in the video below.

And if you are waking up with a stiff neck a lot, it might be time for a new pillow. And/or considering your pillow positions. For side sleepers, your head and neck should be on the pillow (shoulder just off), for back sleepers you want your head, neck, AND SHOULDERS on the pillow. Sleeping with just the head on the pillow forces the head forward, out of good spinal alignment. Explore what you find works best for you.

As we navigate Pain Awareness Month, remember that movement is key to managing discomfort. For more insights and practical strategies on overcoming chronic pain, check out Keep Moving.