You wake up and immediately know something is wrong. Turning your head to shut off the alarm sends a sharp pain through your neck. You’ve got an unexplained “crick” in your neck, and it’s going to make for a long day.
This common and frustrating discomfort can happen for many reasons. Maybe you slept in a strange position, turned your head too quickly yesterday, or just overdid it during a workout.
While it might feel like a minor annoyance you should be able to “get over,” a crick in your neck is a legitimate injury, although the term “crick” isn’t used in a diagnosis. It’s typically a muscle strain or sprain affecting the soft tissues in your neck. Just like a sprained ankle, it needs proper care to heal correctly and prevent it from becoming a long-lasting problem. Ignoring it can lead to discomfort and stiffness that lasts for weeks, not days.
The good news is that most cases of neck pain from a crick can be managed at home. This guide will walk you through what to do for a crick in your neck, whether it’s a sharp, sudden pain or a dull ache. We’ll also cover how to prevent it from coming back.
How to treat neck pain
The simple rules of thumb for treating a crick in your neck often comes down to rest and avoiding activities that make the pain worse. The first step is to identify the type of pain you’re experiencing. A “crick” can manifest in two main ways: a sudden, sharp pain or a more constant, dull ache. Each type benefits from a slightly different approach to care.
For any neck injury, listening to your body is crucial. If a movement or activity causes pain, it’s best to stop and give your neck time to heal. Pushing through the pain can delay recovery and potentially worsen the injury.
Sharp neck pain from a crick
If you’re dealing with a sudden, sharp pain in your neck, it’s usually accompanied by acute inflammation. The goal is to reduce that inflammation and protect the area from further strain. Ice and rest are your go-to self-care remedies.
For the first 24 to 48 hours after the injury, applying ice is often quite helpful. The cold helps constrict blood vessels, which reduces swelling and inflammation. It can also temporarily numb the area, providing some immediate pain relief.
Wrap your bag of ice cubes, cold pack, or frozen vegetables in a cloth to avoid the risk of frostbite. Use ice on your neck for several minutes every few hours throughout the day as needed.
Sometimes, even in the course of your normal routine, your neck muscles just need a break. Try to limit movements like suddenly twisting or turning your head. This doesn’t mean you need to be completely still, but being mindful of your movements can prevent re-injury.
Finally, poor posture puts extra strain on your neck muscles, which can make a “crick” worse. When you’re sitting or standing, try to keep your head aligned directly over your spine.
- Sitting: Sit with your back straight and your shoulders back. Your ears should be roughly in line with your shoulders. Avoid slouching or leaning your head forward to look at a computer screen or phone.
- Standing: Stand tall with your shoulders pulled back and your chin level. Imagine a string pulling the top of your head toward the ceiling.
Dull aching neck soreness
If your crick in the neck pain feels more like a dull ache or stiffness that has lingered for a couple of days, your treatment approach should shift. For these symptoms, the goal is to increase blood flow to the area to help relax tight muscles and promote healing.
As long as your neck is no longer in an inflammatory phase of acute injury, heat can be beneficial. Heat helps to relax tense muscles and increase circulation, which brings oxygen and nutrients to the injured tissues.
- How to apply: Use a heating pad, a warm towel, or take a warm shower or bath.
- Duration: Apply heat for 15-20 minutes at a time.
- Frequency: Several times a day, especially before stretching.
Be careful not to make the heat source too hot to avoid burns.
In a similar way, once any sharp pain has subsided, gentle stretching can help relieve stiffness and restore your range of motion if you’re dealing with lingering stiffness. The key word here is “gentle.” Never stretch to the point of sharp pain.
Here are a few simple stretches to try:
- Neck tilts: Slowly tilt your head to one side, trying to bring your ear toward your shoulder. Hold for 20-30 seconds. Return to the center and repeat on the other side.
- Neck turns: Slowly turn your head to one side, looking over your shoulder. Hold for 20-30 seconds. Return to the center and repeat on the other side.
- Neck bends: Gently lower your chin toward your chest. Hold for 20-30 seconds. Don’t force it.
Perform these stretches smoothly and without any bouncing or jerky movements.
How to prevent twinges in your neck
With these tips, relief from the worst of your cricked neck symptoms may be yours. But many people’s next thought is making sure it doesn’t happen again. Prevention often comes down to self-awareness, good habits, and keeping your body strong and flexible.
Be mindful of posture and body mechanics
The way you hold your body throughout the day has a huge impact on your neck health. Different jobs and activities put unique stresses on the neck.
- For desk workers: Set up an ergonomic workstation. Your monitor should be at eye level, and your chair should support the natural curve of your spine. Take frequent breaks to stand up, stretch, and move around.
- For manual laborers: Be conscious of your body mechanics when lifting. Use your legs, not your back, and avoid twisting your torso while carrying heavy loads.
- For everyone: Pay attention to “tech neck.” Avoid looking down at your phone or other mobile device that’s in your hands for extended periods. Try to hold your phone up at eye level whenever possible.
Strengthen and stretch your neck muscles
A strong, flexible neck is less prone to injury. Regular exercise can help build muscle support for your spine and keep the soft tissues pliable.
- General strengthening: Exercises that strengthen your upper back and core also help support your neck. Activities like yoga, Pilates, and swimming are excellent for overall strength and flexibility.
- Specific neck exercises: Simple chin tucks can help strengthen the muscles that support your head. An Excel Physical Therapist can devise a personalized plan based on your anatomy and musculature.
Professional care for stubborn neck pain
At Excel Rehab & Sports, our team is dedicated to helping you overcome neck pain and get back to your life. We don’t just treat the symptoms; we work with you to find the root cause of the problem and give you the tools you need for long-term relief.
Relief from your annoying neck pain may be closer than you think. Request an appointment online or call an Excel Rehab & Sports clinic near you to start the conversation with our team.