Stiff Neck: 8 Everyday Habits from an Osteopath
Keep moving, avoid fixed postures, choose your pillow, relax: 8 habits for a stiff neck, and the signs that call for a doctor.
About two in three people in France will have neck pain at some point. Most often, the pain comes from the muscles or ligaments, after a poor position, a long day bent over a screen, a sudden movement or a stressful period. A stiff neck often sets in all at once, on waking. The good news: in the vast majority of cases, the discomfort fades within a few days or weeks. Here are the habits recommended by the French national health insurance (Assurance Maladie), and the ones I give in my practice.
1. Keep up your activities, adapting them
Complete rest is not the answer. Keep your activities going, slowing down whatever pulls too much on your neck.
2. Stay physically active, even a little
A few minutes of walking are enough to keep things moving.
3. Choose the least uncomfortable positions
Listen to your body: sitting, standing or lying down, find the position where your neck feels best.
4. Avoid staying in fixed postures for too long
The neck does not like staying locked in the same position. At work, get up regularly.
5. Avoid sudden movements
Turn your head gently, without forcing beyond what feels comfortable.
6. A pillow that suits your build
Bedding and pillow should be good quality and suited to your body. Avoid bolsters.
7. Don't sleep on your stomach
This position keeps your head turned all night.
8. Make time to relax
Stress can increase neck tension. Relaxation and slow breathing help you let go. Also read our article on taking a headphone break from stress at work.
An osteopath's advice
In my practice, I also suggest placing the top of your screen at eye level and raising your phone rather than lowering your head. A warm shower or a hot-water bottle on your shoulders often helps the muscles relax. And if your lower back is pulling too, here are our 8 tips for the back.
If you are in pain, ask your pharmacist for advice. The Assurance Maladie recommends paracetamol first, unless it is not suitable for you, at the indicated dose. If the pain persists, see your doctor.
When to see a doctor
In the next few days if the pain does not ease, or gets worse, after a few days; if a stiff neck has lasted more than 8 days; if the pain travels down an arm; or if episodes keep coming back and have never been checked.
The same day if you have heaviness or tingling in an arm, clumsiness in a hand, pain that started just after a fall, pain that wakes you at night, or if a child has neck pain.
Call emergency services (112) for sudden neck pain with fever, headache, vomiting and sensitivity to light; violent pain with feeling faint, problems speaking, seeing or walking; or after a significant blow to the head or neck.
A time to let go, designed for necks tightened by stress
When your mind is full, your shoulders rise and your neck stiffens. I designed the Anti-Stress listening programme for people who need a real break: one 18-minute session every 4 days, for 21 days, lying down, a cushion under your neck, headphones on. It does not treat neck pain and does not replace your doctor's advice. The first session is free.
Éric Rosati, osteopath with 30 years of experience. This article is for information and does not replace your doctor's advice.
Sources (in French): Assurance Maladie, Neck pain and stiff neck: what to do and when to see a doctor · Neck pain: causes and symptoms
🎧 Recommended programme: Anti-Stress
To listen to with headphones, in a quiet place, at your own pace.