Content

• Steps
• Method 1 of 8: Treatment with hot and cold compresses
• Method 2 of 8: Stretch your neck muscles
• Method 3 of 8: See a doctor if needed
• Method 4 of 8: Severe cases require medication
• Method 5 of 8: Sleep
• Method 6 of 8: Massage
• Method 7 of 8: Treating with other home remedies
• Method 8 of 8: Prevention Measures
• Tips
• Warnings
• Additional articles

Temporary numbness of the occipital muscles of the neck is usually not a sign of a serious medical condition, but it causes a lot of discomfort and can lead to insomnia. There are many reasons for the stiffness (or numbness) of the neck muscles. These include poor posture, improper sleeping posture, and constant anxiety.

Steps

Method 1 of 8: Treatment with hot and cold compresses

1. 1 Apply something warm and damp to your neck. The heat helps the muscles relax. It is important to apply something damp, not dry, because this will allow the heat to reach the muscles more quickly. Apply warm compresses to the back of the neck (the occipital muscles) three times a day for 20 minutes.
   • A damp heating pad, which can be purchased at a pharmacy, is best. The temperature can be adjusted and the heating pad stays warm long enough. Instead of a heating pad, you can use a hot shower or bath.
2. 2 Place a hot towel under your neck. Take a towel and dip it in a bowl of hot water, or wet a towel under the tap. Wait 5-7 minutes for the towel to dry a little. It shouldn't leak water, but it should still be warm and moist. Place a towel around your neck.
3. 3 Another way to relieve neck muscle pain is to apply a cold compress. Cold dulls pain and reduces the build-up of lactic acid, which often causes pain. Take ice, wrap it in something, and place it under your neck. Apply this compress every 2 hours for 10-15 minutes.
   • Try to find the most comfortable neck position. Sit in a comfortable chair and tilt your head back. Place an ice pack between your shoulders and the bottom of your head. Now tilt your head so that the ice pack wraps around the back and sides of your neck.
   • Some experts believe ice can increase neck discomfort and stiffness because the cold causes the muscles to contract. So try other methods first.
   • You can try applying cold compresses for 48-72 hours and then moving on to warm compresses.

Method 2 of 8: Stretch your neck muscles

1. 1 Stretch your neck muscles by twisting your head back and forth. Most often, after these exercises, the pain in the muscles of the neck will go away, because such warm-up exercises reduce muscle tension.Tilt your chin towards your chest and then the back of your head towards your back. Repeat this exercise for a few minutes.
   • If it hurts you to do this exercise, do not tilt your head too much, try to stretch the muscles a little, but do not pull them too much.
2. 2 Tilt your head from side to side. To do this, first tilt one ear to the shoulder, then the other. This will stretch your lateral muscles. Do this exercise for a few minutes until the pain subsides slightly.
3. 3 Turn your head left / right. You will most likely find it a little painful to do this exercise. But it can best help you stretch your muscles. Turn your head slightly from left to right for a few minutes and vice versa.
4. 4 Try to reduce strenuous physical activity. For the first few days after you have pain in your neck muscles, try to minimize strenuous exercise to help relieve pain and other discomfort. Here are some sports that are best avoided for the first 2-3 weeks after the onset of neck muscle pain:
   • Football, rugby, hockey and related sports
   • Golf
   • Athletics
   • Weightlifting
   • Ballet
   • Squats and leg raises.

Method 3 of 8: See a doctor if needed

1. 1 If the pain persists, it may be worth seeing a doctor. Sometimes neck muscle pain is a sign of a medical condition or other problem, such as a pinched nerve or a herniated disc. Such problems do not go away on their own. If you feel discomfort and pain in your neck muscles for several days, see your doctor to find out what the problem is.
   • Your doctor may recommend anti-inflammatory injections. Cortisone injections are injected into the sore muscle, which reduces inflammation and goes away from stiffness and pain.
2. 2 Think about how often you experienced stress lately? Tension in the occipital muscles of the neck can be caused by extreme tension in the entire body. This happens most often during times of intense stress and anxiety. If you think muscle pain may well be caused by stress, see a counselor or try to bounce back on your own.
3. 3 See your doctor if you notice any serious symptoms. Severe neck muscle pain is one of the main symptoms of meningitis. Meningitis is a very serious bacterial disease that causes swelling of the brain. A stiff neck can also be an early symptom of a heart attack. Be sure to see your doctor if you notice any of the following symptoms:
   • Heat
   • Vomiting and nausea
   • Difficulty touching your chin to your chest
   • Pain in the chest or left arm
   • Dizziness
   • If you find it difficult to do elementary actions (sit down, stand up, walk), urgently consult a doctor!

Method 4 of 8: Severe cases require medication

1. 1 Take an analgesic. Instead of an analgesic, balms containing menthol and other ingredients that soothe the skin and muscles are suitable. For example, Icy hot, Ben Gay, and Aspercreme will work.
   • You can prepare the pain reliever yourself. To do this, melt 2 tablespoons of coconut oil and 1 tablespoon of beeswax in a small saucepan over low heat. Add 5 drops of peppermint oil and 5 drops of eucalyptus oil. Pour the resulting mixture into a container with a lid (such as a glass jar). When it cools down, apply the mixture to and around your neck.
2. 2 Try ibuprofen or aspirin. NSAIDs or non-steroidal anti-inflammatory drugs (like ibuprofen and aspirin) effectively relieve pain and can be bought at any pharmacy. Take strictly according to the recommendations on the package.
3. 3 A muscle relaxant may help. Muscle relaxants relax muscles and help with neck pain. But they can only be used in case of urgent need and right before bedtime. Try muscle relaxants if other methods don't work for you.
   • There are several types of muscle relaxants, carefully read the instructions on the package.

Method 5 of 8: Sleep

1. 1 Buy an orthopedic pillow. If you wake up and feel a stiff neck every time, chances are it's your pillow. Choose a comfortable pillow and your neck pain will go away. The best choice is an orthopedic pillow, because with it the neck muscles can completely relax.
   • On the side, the pillow should be smooth and free of abrupt transitions to keep the head in a horizontal position.
   • The front and back of the pillow should also be smooth so that the chin does not press against the chest.
2. 2 Feather pillows need to be changed every year. Feather pillows support the neck well, but they lose their "splendor" after about a year. If you have been sleeping on a feather pillow for several years and notice neck pain, change your pillow urgently.
3. 3 Try sleeping without a pillow. Many doctors recommend sleeping without a pillow for several nights after a neck pain develops. This will help relieve muscle pain and prevent muscle stiffness.
4. 4 The mattress plays an important role. If the mattress does not provide enough support for your spine and neck, you may experience discomfort and even pain over time. If your mattress is already quite old, you may need to change it.
   • Try turning the mattress upside down. The mattress may be deformed. Be sure to follow the directions on the label because not all mattresses can be turned over.
5. 5 Don't sleep on your stomach. In this position, you put a lot of pressure on the neck, because the neck will have to be turned to one side throughout the night. Try sleeping on your side or back. Even if you end up rolling over onto your stomach while you sleep, the strain on your neck will still decrease.
6. 6 Aim for 7-8 hours of sleep. To feel good, you need to get enough sleep. Sleep disturbances (such as getting up in the middle of the night or insomnia) can worsen neck pain because the body cannot relax and recover properly. Try to sleep more.

Method 6 of 8: Massage

1. 1 Massage your neck. Massage is one of the best ways to relieve muscle stiffness. Here are some techniques:
   • Stretch the back muscles of your neck by massaging them up and down.
   • Press lightly and use circular motions with your fingers. Massage mainly in areas where you feel stiff.
   • Massage your neck up and down for a few minutes.
2. 2 Get a massage. The professional will help you determine where you feel stiffness. Even if you think your neck hurts, the problem may actually be in your back muscles.
   • Find out if it is possible to book a massage at the clinic and if such procedures are covered by health insurance.
3. 3 Try acupuncture. Acupuncture is a type of Chinese traditional medicine, the essence of which is penetrated with tiny needles at specific points on the body. Although the effectiveness of this method is questionable, many recommend acupuncture as another treatment for muscle stiffness.
   • It is better to consult a doctor on this matter ..

Method 7 of 8: Treating with other home remedies

1. 1 Take magnesium supplements. Although this method has not been scientifically proven, magnesium can help muscles relax and reduce pain and discomfort.
   • Depending on age and gender, it is recommended to take between 310 and 420 mg. Do not exceed the recommended dosage!
2. 2 Try a warm Epsom salts bath. Epsom salt (magnesium sulfate) is often added to relaxation baths, although there is no scientific evidence that Epsom salts have any effect on muscles.
3. 3 Try a Chinese skin scrub (Gua Sha). This is a very popular item in China and Vietnam. It promotes blood flow to the area of ​​concern, and also removes toxins and other harmful substances. Several studies on Gua Sha have shown positive results.
   • There is a lot of controversy surrounding this remedy because it leaves bruises that often look unattractive and intimidating to patients.
   • Treatment with Gua Sha should be approached with extreme caution. It is not recommended to treat the affected area on your own, so as not to aggravate the situation.

Method 8 of 8: Prevention Measures

1. 1 First, organize your workspace. Many people develop neck stiffness because they are often forced to work in an uncomfortable position. Position the chair so that your feet are on the floor and your arms are fully resting on the table.
   • If you are working in front of a monitor, there should be a sufficient distance from the eyes to the monitor.
2. 2 Don't sit in one place for too long. If you sit at your desk all day or spend a lot of time in your car, take short breaks. Walk around and stretch your muscles.
3. 3 Try not to look at your phone or tablet too often. The neck gets very tired from this position. Try placing your tablet or phone in front of you so it is at eye level.
4. 4 Don't carry heavy bags on one shoulder. If there is a heavy load on one shoulder, one side of the body will strain and the other will not. Then the back and neck will compensate for this disproportionate load, which can lead to muscle stiffness. It is better to carry things in a backpack or suitcase.
5. 5 Don't overdo your workouts. Lifting weights is bad for the intervertebral discs. You can overextend your muscles or pinch a nerve. Follow your coach's advice to stay healthy.
   • Don't lift more than you can. Calculate the optimal weight for yourself and train according to the trainer's recommendations.
   • Don't exercise too much! Muscles take time to rest and recover. If you exercise too often, your body will soon collapse.

Tips

• Try alternative therapies (such as cupping, moxibustion, qigong, and so on).

Warnings

• Do not load diseased muscles, otherwise they will start to hurt even more. Resist the temptation to start exercising again.

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