Some ways to get rid of a stiff neck at home include using cold-heat therapy, getting a massage or stretching your neck muscles. These are techniques that help reduce inflammation caused by muscle spasm in the neck, relieving pain and discomfort from torticollis more quickly.
Torticollis occurs due to a muscle spasm, usually caused by poor posture, which can occur when sleeping or even using a computer on a daily basis, causing symptoms of pain, stiffness in the neck or difficulty moving the head. See other symptoms of torticollis.
Generally, torticollis improves in about 1 week, however, if symptoms such as fever, chills, headache, tingling or weakness in the arm or hand appear, you should consult a doctor, as in this case it could be a sign of a more serious cause, requiring appropriate treatment.
Tips to relieve stiff neck
The most important tips to get rid of stiff neck quickly are:
1. Perform cold-heat therapy
Cold-heat therapy involves the use of ice packs and hot compresses to help reduce inflammation and relax the neck muscles. This type of therapy uses ice packs for the first 48 to 72 hours and hot compresses in the following days.
To make ice packs, you must place ice in a thermal bag or place a bag of gel in the freezer to cool down. Then, wrap the bag (or gel bag) in a clean towel and apply it to the neck area, leaving it to act for 15 to 20 minutes, 2 to 3 times a day.
The hot compress can be prepared by adding hot water to a thermal bag, which must be wrapped in a clean towel and applied to the affected area for 20 to 30 minutes, 2 to 3 times a day.
2. Tilt your body forward
Leaning the body forward, leaving the head hanging, causes the weight of the head to act like a pendulum, which will increase the space between the cervical vertebrae and decrease spasm of the neck muscles, helping to relieve torticollis pain. .
It is recommended to stay in this position for about 2 minutes, keeping your arms and head very loose. It is possible to move your head with small movements from one side to the other, just to make sure that the muscles in your shoulders and neck are relaxed.
3. Pressing your muscles
By lightly pressing the affected neck muscle, it is possible to stimulate its relaxation, helping to alleviate symptoms. To do this, press the middle part of the muscle that is sore with your thumb for 30 seconds. Finally, press the part where the muscle begins, at the back of the neck, for another 30 seconds.
To put pressure on your neck muscles, it is important to be in a comfortable position, which can be standing or, preferably, sitting with your head facing forward. This technique can be done several times throughout the day.
4. Massaging the neck
Massaging your neck using sweet almond oil or some moisturizing cream is also a good way to reduce pain and discomfort. The massage should be performed on the shoulders, neck, back of the neck and head, but should only be performed at the end of the treatment, after having performed the exercises and techniques previously indicated.
The massage should not be performed too forcefully, but you can press the palm of your hand a little on the neck muscles, from the shoulders to the ears.
To finish the massage, you can place a warm compress on the neck area, leaving it to act for around 20 minutes.
5. Stretch
Stretches for torticollis relax the neck muscles, helping to relieve pain and discomfort. However, if you feel pain or discomfort during a stretch, it is recommended to stop that stretch and not repeat the exercise.
To do the stretches, you can stand or sit, always with your back straight, and place one hand on the top of your head, gently pulling it to the side towards the shoulder, for 30 seconds. Return your head to the starting position and repeat the movement on the other side. This stretch can be done 3 times on each side.
Another recommended stretch for torticollis is to tilt your head forward, as if you were going to rest your chin on your chest for 30 seconds. Return to the starting position and tilt your head back. You can do this stretch 3 times in each direction.
Watch the video with physiotherapist Marcelle Pinheiro with other tips on how to relieve torticollis:
When to go to the doctor
It is important to see your doctor if your torticollis symptoms last more than a week or if they are very intense.
In addition, you should seek medical help or the nearest emergency room if your torticollis is accompanied by symptoms such as:
- Sudden fever;
- Chill;
- Headache;
- Hematomas of eruptions;
- Numbness, tingling or weakness in the arm or hand;
- Neck pain caused by a fall or trauma;
- Pain worsens when lying down;
- Loss of urine control;
- Difficulty walking or balancing.
These symptoms may indicate more serious situations, such as meningitis, herniated disc or injury to the cervical spine, for example, requiring immediate treatment.
