Stiff neck: causes, symptoms, treatments, and exercises
Learn common causes of a stiff neck and how to relieve it, especially with exercises recommended by physical therapists.
Table of Contents
A stiff neck can be unsettling, and in some cases, it can make everyday activities — like getting dressed or going for a jog — challenging or uncomfortable.
“There are many reasons someone might feel neck stiffness, and most of the time, it isn’t a sign of anything serious,” says Kim Anderson, PT, DPT, a physical therapist at Hinge Health. Neck stiffness is usually temporary and tends to improve on its own within a few days. Simple strategies like gentle movement, restorative stretches, and applying heat or ice can help ease discomfort.
Here, learn how to soothe a stiff neck, especially with exercises recommended by Hinge Health physical therapists.
Reviewed by our clinical and medical experts
Bijal Toprani, PT, DPT
Kim Anderson, PT, DPT
What is a stiff neck?
A stiff neck simply means your neck isn’t moving as easily or comfortably as usual. “It’s like a crick in the neck, but unlike a crick, a stiff neck may not lead to pain,” says Dr. Anderson. Neck stiffness can reduce range of motion, which makes it feel harder to turn your head. While neck stiffness can be bothersome, it’s rarely a cause for concern and often improves on its own.
Several different tissues and structures work together in the neck to support movement and help you feel comfortable, says Dr. Anderson. Sometimes these areas may become sensitive or irritated — often due to daily activities or stress — and lead to neck stiffness. These structures and tissues include:
Other symptoms of a stiff neck
The most common symptom is — you guessed it — stiffness. But you may notice other symptoms, such as upper back discomfort and even headaches. These include:
Reduced mobility. “You may find it hard to look up and down, or side to side,” says Dr. Anderson. Think: difficulty looking over your shoulder while driving.
Muscle tightness. Muscle tightness can be a result of muscle weakness or a muscle strain from overuse.
Neck pain. When the structures in your neck hurt, it can cause the surrounding muscles to tighten or become stiff.
Upper back pain. Tension in your upper back and shoulders can contribute to neck stiffness.
Cervicogenic headaches. Sometimes neck stiffness is linked with headaches that start in the neck or at the base of the skull. They often feel more intense when you move your neck in certain ways, or touch specific spots.
What causes neck stiffness?
There are many reasons you may have a stiff neck. But no matter what factors may be contributing to your neck stiffness, many of the same fixes apply. Engaging in gentle stretches and making mindful activity modifications can significantly alleviate discomfort and enhance neck mobility. Some of the most common causes include:
Staying in one position for a while. Spending a long time in one position — like working at your desk with rounded shoulders or looking down at your phone — can make your neck feel stiff or tense.
Muscle strain. Muscle strains in your neck can happen when you do more activity than your body is ready for. This can happen during exercising, lifting, or other everyday activities. “When your neck muscles are irritated, they can guard up as a protective response, leading to reduced range of motion,” says Dr. Anderson.
Changes in your sleeping environment. Sleeping with a new pillow or in a different bed — such as when you’re traveling — can sometimes leave your neck feeling stiff simply because it’s an unfamiliar setup, says Dr. Anderson. It can take time to adjust to a new sleep position, but this kind of stiffness usually resolves on its own.
Stress and anxiety. Emotional stress and anxiety can contribute to neck discomfort and stiffness. “When you’re stressed or anxious, it’s common to hold extra tension in your neck and shoulders,” says Dr. Anderson. Over time, this tension can make your neck feel stiff or achy.
Arthritis. Osteoarthritis (OA) is a common condition that can affect your neck (as well as the rest of your spine). Arthritis happens when the cartilage that cushions your joints changes, which can sometimes lead to neck stiffness or pain, says Dr. Anderson.
Best exercises for neck stiffness
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- Seated trap stretch
- Chin tucks
- Cat cow
- Head turns with hands
These exercises stretch key muscles that support your neck, which can reduce tension and improve range of motion in this area. If you feel your neck stiffening, try doing all the above movements to warm tight muscles, invite relaxation, and improve your neck’s range of motion.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
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Treatments for a stiff neck
It’s common to have a stiff neck without any pain, but if you do have discomfort or if your stiffness is making daily activities challenging, conservative treatments can help. Neck stiffness usually gets better within a few days, and the exercises above often bring relief, says Dr. Anderson. Research suggests that incorporating regular stretching into your routine can help ease neck discomfort and support comfortable, flexible movement in your neck.
Other simple strategies that may help include:
Try physical therapy and targeted exercises. Targeted exercises, like the ones above, can help your neck muscles stay strong and flexible, which can reduce discomfort from neck stiffness. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
Get moving. Staying active is one of the best things you can do for a stiff neck, even though it may feel counterintuitive if you’re uncomfortable or in pain. “Regular movement — activities like walking, yoga, or gentle jogging — can help ease stiffness by encouraging blood flow throughout your body,” says Dr. Anderson. It’s okay (and good for you) to move through some stiffness, but if you notice pain, slow down or adjust your activity as needed.
Apply heat and ice. In general, neck stiffness responds best to moist heat, as it promotes blood flow to tight muscles, says Dr. Anderson. But if you notice any pain, you may find more relief with ice. Try both and see which one works best for you.
Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can perform your targeted exercises and stay active when you have neck pain. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these are safe to take.
Get a massage. Massage can be a helpful way to ease neck stiffness, especially if your muscles feel tense or tight, says Dr. Anderson. A local physical therapist may use massage in your sessions, or you can find a licensed massage therapist near you who has experience supporting people with neck discomfort. You can also use a massage gun for neck pain.
TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle electrical impulses to interact with your nervous system and help reduce pain from neck stiffness. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.
Complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for neck stiffness and pain, such as acupuncture or chiropractic care. You can find a licensed acupuncturist in your area.
How to prevent a stiff neck
There are several things you can do to avoid neck stiffness. Hinge Health physical therapists recommend:
Make ergonomic adjustments. Small changes to your workspace can go a long way in supporting neck comfort, says Dr. Anderson. But keep in mind, there’s no one-size-fits-all ergonomic set-up. Generally speaking, try to keep your computer screen at eye level to help reduce tension. Choose a chair with supportive armrests to help your shoulders and neck feel at ease. And if you spend a lot of time on the phone, using a headset or earbuds can make a big difference in reducing neck strain, Dr. Anderson says. There’s no need to buy expensive office equipment.
Take movement snack breaks. Hinge Health physical therapists always say: “Your next position is your best position.” Meaning, regularly switching positions can help improve your comfort. Taking short “movement snacks” every 30 to 60 minutes — like doing chin tucks at your desk or walking to refill your water bottle — can help keep your neck comfortable and offset stiffness throughout the day.
Do targeted neck exercises when you’re not having pain. Practicing targeted stretches and exercises, like the ones above, can help your neck stay mobile and flexible, which can help reduce stiffness. One study showed that doing targeted exercises can help prevent future episodes of neck pain.
Incorporate mindfulness into your day. Simple practices like deep breathing can help ease tension and support neck comfort, says Dr. Anderson. Try incorporating mindfulness breaks several times a day, especially during stressful moments like hitting a work deadline or being stuck in traffic.
When to see a doctor for a stiff neck
If you’re wondering, “how long will a stiff neck persist” we have good news — neck stiffness often improves on its own with the above treatments. But if pain from neck stiffness is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if your neck stiffness is due to an injury such as a car accident or a fall.
The infection meningitis also causes neck pain. Seek medical care immediately if you have symptoms of meningitis, including:
Nausea and/or vomiting
A feeling of numbness or tinging in your arms and legs
Light sensitivity
Extreme fatigue
Loss of appetite
A red rash
PT tip: Try foam rolling
A foam roller can be a helpful tool for easing tension in your upper back and neck, says Dr. Anderson. Try placing the roller across your upper back and gently arching backward, either on the floor or against a wall. Research has shown that foam rolling can help improve muscle flexibility and reduce tension.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
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2. Cervicogenic Headache - What Are They | AMF. (n.d.). American Migraine Foundation. https://americanmigrainefoundation.org/resource-library/cervicogenic-headache/
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7. Hendricks, S., Hill, H., Hollander, S. den, Lombard, W., & Parker, R. (2019). Effects of Foam Rolling on Performance and Recovery: A Systematic Review of the Literature to Guide Practitioners on the use of Foam Rolling. Journal of Bodywork and Movement Therapies, 24(2). doi:10.1016/j.jbmt.2019.10.019
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10. Tunwattanapong, P., Kongkasuwan, R., & Kuptniratsaikul, V. (2015). The effectiveness of a neck and shoulder stretching exercise program among office workers with neck pain: a randomized controlled trial. Clinical Rehabilitation, 30(1), 64–72. doi:10.1177/0269215515575747