Waking up with a stiff neck is an annoying and uncomfortable way to start your day. Neck pain is a common problem, affecting about 10%-20% of adults at any given time. There are many reasons for neck pain, but it’s usually caused by overuse or sleeping in an odd position for too long.
Having a stiff neck in the morning is often the result of a muscle spasm, or contraction, known as a
. A neck
affects the ligaments, or tough tissues that connect and stabilize your bones. Another condition that causes neck pain is tendonitis — inflammation in the tissue that attaches muscle to bone and controls movement.
Neck pain isn’t usually an emergency. But if you continue to have pain for a few days, at-home treatments don’t help, or you have other issues like a fever or
-like symptoms, talk to your doctor about treatment options.
Symptoms of a stiff neck include:
Tight muscles or muscle spasms
Inability to move your head, or a limited range of motion
Pain that continues to get worse when you hold your head in one position for a long time
A tingling sensation or numbness in your neck, arms, or shoulders
Stiff neck and other symptoms
A stiff neck can be a symptom of a very serious condition known as
when it comes with other symptoms, including:
Nausea or vomiting
Sensitivity to light
A
that won’t go away
Confusion
Low energy or intense fatigue
Loss of appetite
Tiny red, brown, or purple spots on the skin that look like a rash
Meningitis is a condition that involves swelling around the brain and spinal cord. It is very serious and should be treated as soon as possible. If you have meningitis and it goes untreated, it can lead to death.
Your neck is made up of several different parts. You can have a stiff neck when any one of them is injured, stressed, overused, or affected by a condition like arthritis. The parts of the neck that are most likely to cause stiffness include:
Vertebrae, or bones of the spine
Muscles
Ligaments, or tissues that connect bones
Disks, or cushions filled with a gel-like substance between the vertebrae in the spine
Nerves, which are cables that send electrical impulses from your brain to other parts of the body
There are three main causes of a stiff neck: muscle issues, trauma or injury, and medical conditions.
Muscle and ligament strains. These can happen for several reasons. Sitting all day hunched over a computer or phone can strain your neck muscles, resulting in what’s sometimes called tech neck. Sleeping in an awkward position or having muscle tension after a long stressful day can also cause stiffness in your neck.
Bone spurs. These can happen as neck joints wear down over time, causing pain and stiffness.
Nerve compression. This is caused by bone spurs or herniated disks.
. It can be caused by a car accident or sports injury. Whiplash happens when the neck is suddenly and forcefully moved in any direction — from front to back or side to side. Whiplash can cause injury to bones, muscles, ligaments, or nerves.
Medical conditions. Conditions such as cancer and meningitis can also cause pain in the neck.
and cervical spondylosis (arthritis of the neck) are also common conditions that cause neck stiffness.
It’s usually possible to prevent a stiff neck. Neck pain can result from a combination of bad posture, injury, or general wear and tear as you age. If you experience neck stiffness often, try making some simple lifestyle changes.
1. Watch your posture.
Your shoulders should be in a straight line over your hips, and your ears should be aligned with your shoulders. Try to keep good posture whether you are walking or sitting.
2. Adjust your desk furniture.
Your computer should be level with your eyes. Consider raising or lowering your desk monitor or laptop. When you sit, adjust your chair to ensure your knees fall slightly below your hips.
3. Use headphones or a speakerphone.
If you hold your phone between your ears and shoulder, or look down to text, you’re putting your neck in an awkward position that could cause muscle strain. Wear headphones or use your speakerphone instead.
4. Take regular breaks.
Sitting in the car or at your desk can take a toll on your body. Get up every hour, move around, and do some light
.
5. Switch shoulders.
If you carry heavy bags, make sure the weight is evenly distributed between both sides of your body.
on your shoulders can lead to neck strain.
6. Find a better way to sleep.
Your head should be aligned with the body. Try placing a small pillow underneath your neck when you sleep. It may help to sleep on your back and place extra pillows beneath your thighs to align the muscles in your spine. Try different sleeping positions and types of pillows to see which causes the least amount of strain for you.
7. Try stress relief methods.
You may feel neck pain and stiffness when you have stress or anxiety. If you do get neck pain or tension headaches, find ways to help manage your stress. These can include:
Hot baths or showers
Massage
Yoga or meditation
Therapy
Exercise or gentle stretching
How to prevent whiplash
It can’t always be prevented, but you can follow these precautions to lower your risk of getting whiplash in an accident:
Use your headrests and make sure your seat is in the correct position (you can check how to do this in your car’s user manual).
Place your seat belt across your shoulders (not behind your back) and wear it snugly.
Put your phone away while driving and keep a safe distance from the vehicle ahead. If you hear brakes slamming around you, put your head back against the headrest to protect it in case of an accident.
Avoid activities such as roller coaster rides and high-impact sports.
At-home remedies can usually help with early-stage neck stiffness:
Apply an ice pack to numb the area and soothe inflamed muscles.
Take an
, such as
or
.
After a day or two, apply a heating pad or warm compress.
Do some gentle movement or light exercise to get your blood flowing and lessen inflammation — avoid anything that’ll jerk your neck or make the pain worse.
After a few days, as your neck starts to feel better, take these precautions:
Be aware of your movements. Try not to jerk your head quickly or twist your neck. This can cause inflammation.
Try gentle stretches, moving the head back and forth, then up and down. You could also ask a friend or partner to
the sore area.
Wear a neck collar for a few hours to rest stiff neck muscles.
Sleep without a pillow or use one that’s specifically designed to support the neck.
If you are working at a computer, support your back, keep your computer screen at eye level, and use headphones instead of squeezing your phone between your ear and shoulder.
Medical treatment
A stiff, painful neck can often be improved through at-home treatments. But if you have a medical condition, such as arthritis, meningitis, or a herniated disk, your doctor may recommend other care.
Physical therapy. If your neck pain doesn’t improve with a few days of home care, your doctor may recommend seeing a physical therapist. They can provide exercises to strengthen your neck muscles and increase range of motion.
Transcutaneous electrical nerve stimulation (TENS). A provider will put electrodes on your skin near the areas where you are having nerve pain and stiffness. The electrodes send out a small electrical current to block pain signals.
Steroid injections. Steroid shots are given to lower inflammation near a muscle.
Surgery. Surgery is typically not required for a stiff neck. But if you have cancer, a herniated disk that isn’t improved with at-home therapies, or a severe case of rheumatoid arthritis, surgery may be necessary to relieve pain and stiffness.
Alternative therapies. Your doctor may suggest massage,
, or chiropractic care to relieve muscle tension and help align your spine.
Meningitis treatment. This may include antibiotics (if it’s caused by bacteria) and possibly corticosteroids to lessen swelling in the brain (for bacterial meningitis).
Doing some gentle stretches may help you get some relief from neck pain. Boosting your range of motion and strengthening your neck muscles are important for relieving neck stiffness. Make sure not to move your head too quickly while doing these and stop if you have any sharp or intense pain.
Shoulder rolls
Tight shoulders and upper back muscles often happen along with neck pain. Relaxing these muscles can help improve a stiff neck. Inhale and pull both shoulders up toward your ears. As you exhale, roll your shoulders back and downward. Do 5-10 rolls.
Shoulder blade squeezes
Sit on a chair with good, tall posture. Squeeze your shoulder blades back and toward each other, and hold this position for 15-30 seconds. Do three to four repetitions.
Head tilts
Move your head forward and back (like you are shaking it to say “yes”). Then do side tilts by moving your right ear toward your right shoulder and holding for a few seconds. Then, do the same tilt toward the left side. Repeat each of these two to three times.
Head presses
Sit up straight with your hands clasped behind your head. Press your head gently back toward your hands while keeping your chin level (not pushing up or down). Hold for a few seconds and repeat three to five times.
Begin doing these exercises once daily and move up to 15 repetitions twice a day as your neck stiffness reduces and you can move your neck better.
A stiff neck usually improves over a few days with at-home remedies. But sometimes, neck pain is a symptom of a bigger health problem. See a doctor if:
The pain is severe
Neck soreness or stiffness doesn’t go away after several days
Pain or stiffness travels down the arms or legs
You have a bad headache and notice
numbness, weakness, or a tingling sensation
You’ve recently had an injury, such as a car accident or fall
Neck pain in children
A stiff neck isn’t something that only happens to adults. Children also experience neck soreness and pain. At-home remedies such as ice packs, massage, neck stretches, and over-the-counter painkillers can also help your kids. Make an appointment with your doctor or pediatrician if your child:
Has an injury or has recently experienced head or neck trauma
Is overly tired
Was bitten by a tick
Has a skin rash, headache, or flu-like symptoms
Is nauseous or vomiting
Is fussy or cranky
Is an infant and is having problems nursing or sucking a bottle
A stiff neck is usually caused by poor posture or sleeping in an awkward position. At-home remedies such as ice packs, pain relievers, and stretching usually help with the pain and range of motion within a few days. If your neck pain lasts longer than a few days and you have other symptoms such as a fever, confusion, or intense fatigue, call your doctor.
Here are some commonly asked questions about having a stiff neck.
Can anxiety or stress cause a sudden stiff neck?
Over time, stress can cause a stiff neck. But stress doesn’t cause a stiff neck all of a sudden.
Is it safe to crack your neck when it feels stiff?
Generally, it’s OK to crack your neck every once in a while. But you shouldn’t make a habit of doing this, as it can permanently stretch your joints (ligament laxity).
How can I tell the difference between a muscle strain and a pinched nerve in my neck?
With a muscle strain or a pulled muscle, the pain is often dull and achy. With a pinched nerve, the pain is usually burning or sharp. It may also feel like the pain spreads to other parts of your body.
How should I sit with a stiff neck?
Sit upright, with your back straight. It helps to roll your shoulders back into place.