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- A stiff neck is common and often caused by stress, lack of sleep, and age.
- To relieve a stiff neck, try stretching, switching sleep positions, and applying heat.
- If you have a fever or feel disoriented in addition to neck stiffness, seek medical attention.
- Visit Insider's Health Reference library for more advice.
That mild ache you get with a stiff neck is commonly caused by muscle strain or tension, which can often be treated by stretching the muscles or massaging the area. And while a stiff neck can be annoying, it will usually go away with time.
However, if you experience other symptoms aside from neck pain, like a high fever, it may indicate a serious medical condition like meningitis or a spinal cord injury.
Here's how to tell if your stiff neck is just a nuisance or something more serious.
Causes of stiff neck
Examples of what may cause irritating, but relatively harmless, neck pain include:
- Poor sleep
- Overexertion from lifting heavy objects
- Repetitive stress on the neck muscles from driving, looking at a computer, or staring down at your smartphone for extended periods
- Anxiety
- Stress
These instances of neck pain usually become more common as we age because our body – including the bones in our spine – typically wears down over time.
"In our younger years, stiffness and pain are usually temporary and get better with time as well as heat and over-the-counter medications. Neck pain and stiffness, as we get older, is often a sign of arthritis and may require more investigation and treatment," says Alpesh A. Patel, MD, MBA, co-director of the Northwestern Medicine Spine Center and professor of orthopaedic surgery at the Northwestern University Feinberg School of Medicine.
How to treat a stiff neck
According to Patrick F. Doherty, MD, assistant professor of clinical neurosurgery at the Yale School of Medicine, you can do the following to relieve benign neck discomfort:
- Apply ice or heat: For the first two to three days, apply ice for up to 20 minutes several times a day. On the following days, apply heat to the area by taking warm showers or using a hot compress.
- Take over-the-counter medicine: You can take ibuprofen or naproxen to relieve pain and inflammation.
- Massage the neck: A gentle massage may reduce stiffness and relieve tension in the neck area. "Since most stiff neck symptoms occur from muscle strain, muscle massage is ideal," says Doherty. You can do this on your own at home by massaging sore areas.
- Stretch the muscles: Slowly move your head up and down, and then side to side, to exercise and stretch your neck muscles.
Stretches to relieve a stiff neck
- Levator Scapula Stretch: Place your right hand behind your head and bring your chin towards the left side of your chest. Repeat the stretch with your left hand, bringing your chin towards the right side of your chest.
- Upper Trapezius Stretch: Slowly tilt your right ear to your right shoulder, and then repeat the stretch on the other side. Keep your back straight and don't move your shoulders.
- Shoulder Rolls: Maintain proper posture and roll your shoulders backward. Repeat the stretch in a forward direction.
- Turtle Stretch: Keep your back straight, and without looking down, slowly move your head forward. Hold the position for five seconds, and then move your head backward.
Repeat each stretch about 10 times before moving on to the next one.
If your neck pain persists or gets worse despite several weeks of home remedies, you need to visit the doctor. A stiff neck may be something serious and require immediate medical attention especially if you experience pain, numbness, tingling, or weakness that spreads into the arms and hands, says Patel.
If any of these symptoms apply to you, seek medical attention. You may have meningitis, an inflammation or infection of the tissues surrounding your brain and spinal cord, which needs emergency medical care.
Insider's takeaway
Most of the time, neck stiffness is caused by muscle tension, poor sleep, or the use of electronic devices for long periods. You can usually treat it by applying ice or heat, stretching the muscles, or massaging the neck area.
If you experience other symptoms aside from severe neck pain, such as a high fever or numbness that spreads to the arms and hands, you need to see a doctor immediately. Your stiff neck might be a symptom of something more serious, like spinal injuries or meningitis.
Sleeping in a new or awkward position may also cause neck stiffness, says Patel. Sleeping on your stomach requires you to twist your head for long periods, so it's best to sleep on your side or your back instead.