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If you’ve experienced neck pain or a stiff neck, you know how painful it can be and how much it can limit your daily activities. Thankfully, most neck pain isn’t permanent and neck pain treatments can be done in the comfort of your own home with a heated neck wrap, rest, and gentle stretching. Below you’ll learn some of the main causes of neck pain and how to get rid of a stiff neck with our top tips for neck pain treatment.
If turning your head gently from side to side is difficult or painful, you may be suffering from a stiff neck. This type of neck pain may also result in headaches, shoulder pain, or even pain that radiates down the arm if you have a pinched nerve. Although painful, neck pain on its own is not a major cause for concern. However, combined with other serious symptoms, a stiff neck could be an indicator of a much bigger problem and you should consult a physician immediately. Here are some common causes of neck pain and how to identify if your situation requires further treatment.
The cervical spine encompasses all of the bones, joints, muscles, and nerves in your neck, and your spinal cord runs right down the center of it all. Age, injury, or wear to any of these components can lead to disorders that cause you to have a stiff neck. Disorders with spinal nerves, bones, joints, or muscles can also lead to neurological problems and intense pain. Some of the most common cervical spine disorders are listed below.
Spinal disorders should always be treated by medical professionals, even if you don’t have severe symptoms. Disorders with the cervical spine tend to get worse over time and getting the right medical care early on can help prevent or slow down future damage.
When you do repetitive tasks or have bad posture for extended periods of time you put additional strain on your neck that can cause neck spasms or a stiff neck from tight muscles. Some of these activities involve holding your phone between your head and shoulder when making calls, looking down at your computer at work, carrying heavy bags on only one shoulder, and sleeping with your neck at a bad angle. Looking down for long periods of time can lead to what is referred to as “text neck” because so many people get a sore neck from looking down at their smartphones.
Although uncommon, a stiff neck can be caused by a serious infection like meningococcal disease. If your neck pain has any of the following accompanying symptoms, be sure to contact your physician immediately.
In the case of infection, at least one of these other symptoms will appear slightly before you get a stiff neck or around the same time it occurs. If you do have any of these additional symptoms it’s important to seek medical help immediately to determine the cause of your neck pain, but it does not necessarily mean you have a serious medical condition.
Thankfully, most of the time a stiff neck is not serious and will heal on its own after a few days. While it does take time to see improvements to a stiff neck, there are things you can do to speed up the healing process. Some of the most common neck pain treatments include:
There are many neck pain treatment options, and many people use a combination of them to improve their stiff neck.
Once you’ve recovered from your stiff neck you’ll likely want to avoid any future relapses—if possible. You can lower your chances of having neck pain in the future by doing a few simple things.
Strong neck muscles have an easier time supporting the weight of your head, as well as help you to maintain better posture—and they tend not to get stiff or spasm as often. You might consider working with a physical therapist to develop some neck strengthening exercises for your neck.
Your posture can significantly impact whether you get a stiff neck or not. Many people work in job positions where they sit at a computer and look down at a screen all day long, others have physically demanding jobs that require lifting heavy objects, which places a lot of strain on their spine. There are some things you can do to improve your posture no matter what kind of work environment you find yourself in.
If you lift heavy objects at your job, make sure you are lifting with your legs and not your back to avoid injury. For office workers, your workstation can do a lot to improve your posture. Don’t slouch at your desk and make sure your computer monitor is positioned so you can look straight ahead (and not down) at the screen while you work.
One of the best ways to relax the muscles in your neck and get pain relief from a stiff neck is to use a heated neck wrap. A heated neck wrap offers relief from stiffness, spasms, pain, and can even be used to help you warm up before playing sports or other activities. For safety reasons, you should limit your use to 15-20 minutes at a time. They are a great, drug-free way to get neck pain treatment.
The Moji heated neck wrap has no cords or water to worry about and is a mess-free way of getting targeted heat relief to your neck and shoulders. You can even adjust the pressure on your neck with heated hand straps. Heated neck wraps are one of the best ways to treat a stiff neck, and knowing how to get rid of a stiff neck will help you treat neck pain quickly when it rears its ugly head.
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Is your daily routine negatively impacted by that relentless ache in your lower back? Can you feel it throbbing for attention as you read this? You’re not alone. According to the National Institute of Neurological Disorders and Stroke, around 80% of adults suffer from lower back pain at some point in their life.
Endurance athletes who take part in marathons, triathlons or century bike rides typically have fitness goals of strength and stamina. Your body needs to be strong enough to carry you long distances, and it needs to have the proper training in order to function for extended periods of time.
Before a race it’s crucial to plan a training program to prepare, and most of this will include running or cycling through intervals of faster and slower speeds, up and down hills and longer and shorter distances. It should also include cross training with strength exercises and core workouts such as Pilates for total body training.
Another factor that should be included in a pre-race program is athletic recovery and stretching. Whether you’re a new or seasoned endurance athlete, you’ll be putting your body through more intense challenges, which is sure to leave you with sore muscles from time to time, but it can also increase your risk of injury. To prevent getting hurt and having a setback, you need to take the proper precautions, which include stretching and massage.
A century bike ride will take you 100 miles, and it will certainly test your mental and physical prowess. This may seem like a lofty goal, but it’s certainly an achievable one that many endurance cyclists aspire to complete.
Being able to bike 100 miles requires serious commitment, dedication, planning and training. Once you decide to take part in a century ride, you need to starting working at least eight weeks beforehand to prepare your mind and body for the challenge ahead. Your training program should consist of long and short rides as well as intervals of different speeds, resistance levels, terrain and hills. It’s also a good idea to cross training with weight lifting to strengthen your muscles and exercises such as Pilates that provide stretching and improve posture.
Another key component is nutrition. Your body won’t be able to last long if it is not being fueled properly. Even slight dehydration can completely zap your energy levels and cause sore musclesand cramps. If this does happen, giving your muscles a massage can help. Additionally, eating the right amount of carbohydrates and fats is needed to fuel your muscles and provide you with the nutrients to keep you going mile after mile. You’ll certainly want to pack snacks to stop and eat during your ride to replenish fuel sources, curb hunger pangs and boost energy. Remember not to pack any foods that are too heavy or hard to transport. A muffin may sound delicious, but it can be messy to eat. Also, be sure not to try any new foods in case it affects your stomach negatively and you have to stop mid-race.
Here are some tasty, helpful snack options to pack for your century ride: