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Introduction
Neck stiffness and pain can be very uncomfortable, making it difficult to move the head or do daily activities. A stiff neck is a common complaint that many of us have, whether it’s caused by poor posture, muscle strain, stress, or sleeping in an awkward position. Sometimes it can be just a symptom of strain, but underlying conditions like Cervical Spondylosis, a Frozen shoulder, a Herniated Disc, or spinal stenosis can also cause it. In this blog, let’s discuss stiff neck causes and remedies, some effective
home remedies for stiff neck pain, and some simple yet powerful treatments to reduce the pain. These stiff neck remedies are effective and prevent recurring neck stiffness. The remedies include soothing warm oil therapy, dos and don’ts, and targeted stretches. Learn how natural remedies can help you cure stiff neck at home and provide immediate relief and long-term health benefits.
Stiff Neck Causes and Remedies
Stiff neck causes include physical strain, injuries or diseases, lifestyle, or environmental factors.
- Poor sleeping positions, long phone use, sudden neck movements, poor sitting posture, and carrying bulky weight create physical strain.
- Medical conditions and injuries include muscle sprains, whiplash, cervical spine disorders, herniated discs, pinched nerves, and arthritis.
- Stress, anxiety, exposure to cold, prolonged sitting without breaks, sports injuries, and dehydration are lifestyle and environmental factors.
- Neck stiffness and pain can also occur from vitamin D or B12 deficiency, a recent dental procedure, viral or bacterial infection, fibromyalgia, or TMJ (Tempero-Mandibular joint) disorders.
- Rarely, a stiff neck may signal more serious problems such as meningitis or serious spinal problems that require urgent medical care. Early diagnosis and treatment are important to avoid symptom progression and complications.
As per Ayurveda, a stiff neck is considered Manyastambha, a condition caused by an imbalance in Vata and Kapha Dosha. Ayurveda treats neck stiffness and chronic neck pain by tackling the root cause resulting in long-term good health. The Panchakarma (detoxification) and Rukshana therapy (drying therapies) are particularly effective in restoring the balance of the body in neck pain and preventing further degeneration of the same.
The treatment approach for stiff neck and pain aims to reduce spasticity, increase mobility, strengthen the muscles, and relieve pain. These can be achieved mainly with the help of therapies like Lepa, Upanaha, Dhara, Greeva Basti, Nasya, Abhyanga, Churna Pinda Sweda, and Patra Pinda Sweda. Internal medicines, diet, and lifestyle modification are also recommended for a speedy recovery and to prevent a recurrence.
The AyurVAID approach for neck pain focuses on addressing the root cause of pain through Panchakarma, dietary changes, and lifestyle modifications. It emphasizes personalized treatment plans based on individual constitution and specific conditions, particularly for chronic conditions like cervical spondylosis. Panchakarma and Rukshana therapy techniques restore body balance, effectively manage neck pain, and prevent further degeneration.
Home remedies for stiff neck pain
Cures for stiff neck at home include stretching exercises, certain yoga postures, oil massage, hot fomentation, diet, and lifestyle modifications. These should be done after a proper assessment of the cause of a stiff neck and under the guidance of trained practitioners or Physicians. They fetch maximum benefit after undergoing Ayurveda therapies.
Neck stretching exercises
- Tilt of the head: Tilt the head towards one shoulder and hold for 15 to 20 seconds, switching to the other shoulder. It stretches the muscles on the sides of the neck.
- Chin tucks – Sit or stand with a straight back. Place your chin gently towards your chest and hold for 5 seconds. It strengthens the neck muscles improves posture and strengthens neck muscles.
- Upper Trapezius Stretch: Sit or stand upright. Gently pull your head to one side with your hand, holding for 15-30 seconds. This targets the upper trapezius muscle.
- Cervical Rotation Stretch: Turn your head to one side, hold for 15-30 seconds, then switch sides. This helps improve neck mobility.
- Yoga poses like Cat-Cow Stretch, Child’s Pose, and Forward Bend are beneficial. Neck Rolls release tension by gently rolling the head in a circular motion, and Eagle Arms stretch the shoulders and upper back. These exercises can alleviate neck pain and improve flexibility.
These exercises can be incorporated into a routine to alleviate neck pain and improve flexibility. However, it is essential to consult a healthcare professional before starting any new exercise program.
Underlying cervical spine diseases such as cervical spondylosis, frozen shoulder, etc should be ruled out before starting these stiff neck remedies.
Certain Dos and Don’ts
- Include rice, wheat, pulses, fruits, vegetables, clarified butter, milk, coconut water, tamarind, meat juice, Jambu, and betel nut in your food.
- Practice dry sudation, mild exercise, gentle pressing or massage, sleep on flat surfaces, baths, and adequate sunlight exposure.
- Dry foods, excess sour, fermented, or heavy-to-digest foods, peas, pigeon peas, chickpeas, and green gram should be avoided.
- Day sleeping, improper postures, activities of upward looking or backward bending, night awakening, suppressing natural urges, excessive physical exertion, fasting, or prolonged walking should be avoided.
These guidelines are to maintain dosha balance and promote healing in alignment with Ayurveda principles.
Conclusion
Neck stiffness and pain are common but should not be ignored. Ayurveda has a whole-person approach to managing conditions which involves therapies, exercises, and lifestyle modifications. The home interventions or therapies are aimed at tackling the root cause. If the pain is recurring or severe, it may be a sign of serious disease manifestation and thus should be checked out by a doctor. Applying the dos and don’ts, performing recommended exercises, and having good posture will ease discomfort and help prevent recurrence. Ayurveda principles help people get sustained relief and better joint health.
References
- Rapolu Bhavagnya et al: Ayurvedic management of manyastambha- a case report. International Ayurvedic Medical Journal {online} 2024 {cited April 2024} Available from: http://www.iamj.in/posts/
images/upload/794_797.pdf - Cramer, H et al. (2013). Randomized-controlled Trial Comparing Yoga and Home-based Exercise for Chronic Neck Pain. The Clinical Journal of Pain, 29, 216–223. https://doi.org/10.1097/
AJP.0b013e318251026c - Tunwattanapong, P et al. (2016). The effectiveness of a neck and shoulder stretching exercise program among office workers with neck pain: a randomized controlled trial. Clinical Rehabilitation, 30, 64 – 72. https://doi.org/10.117
7/0269215515575747 - Binder, A (2007). Cervical spondylosis and neck pain. BMJ : British Medical Journal, 334, 527 – 531. https://doi.org/10.1136/bmj.39127.608299.80
- P.S, L Y et al. (2023). VAIRECHANIKA DHOOMA NASYA IN THE MANAGEMENT OF MANYSTAMBHA – A CASE STUDY. International Ayurvedic Medical Journal. https://doi.org/10.46607/iamj14p8012023
