How To Loosen Tight Neck Muscles and Neck Pain

Tight neck symptoms

Symptoms of neck tension may appear suddenly or slowly, depending on the cause. They include: 

• Muscle stiffness 
• Muscle spasms 
• Difficulty turning the head in certain directions 
• Pain that worsens in certain positions if there is nerve involvement (such as in radiculopathies) 

Symptoms such as muscle cramps, pain, and weakness in one or both arms may be added.

What causes neck pain and tight neck muscles?

Neck pain, also called cervical pain, can result from injuries to soft tissues, such as muscles, ligaments, discs, and nerves, as well as to the vertebrae and their joints.

The most common causes of neck pain are muscle injuries due to muscle contracture and torticollis (stiff neck often resulting in tilted neck) (1).

The most frequent causes are: 

• Muscle contracture 
• Cervical spondylosis
• Intervertebral disc lesions 
• Post-traumatic cervicalgia 
• Infections 
• Vertebral fractures 

The leading causes of cervical pain are of mechanical origin due to bad posture or overexertion (2). Neck pain is also influenced by psychological factors, such as stress and anxiety, which can worsen neck pain. 

Muscle contracture

Muscle spasm is the most common cause of neck pain. It usually affects the neck and shoulder area due to abnormal and persistent contraction of the cervical muscles (3). 

The causes are usually: 

• Incorrect posture 
• Emotional stress
• Injury or muscle overload 

Typical symptoms include neck pain and stiffness, difficulty moving the neck, and headaches. 

The diagnosis is usually clinical, and treatment typically involves conservative approaches such as rehabilitation exercises and analgesics.

Cervical spondylosis 

Cervical spondylosis is the degeneration of cartilage in the joints and discs of the cervical spine, common in people over 50 (4). It can be asymptomatic or cause cervical pain and stiffness, especially with head movements. 

Its causes include genetic factors, previous cervical injuries, repetitive mechanical stress, and, most importantly, aging. 

Diagnosis is based on symptoms and physical examination, which highlights the limitation of movement, supported by imaging studies such as X-rays and MRI (5).

Intervertebral disc injuries

Intervertebral disc injuries are a broad group of pathologies, including: 

• Herniated disc: It occurs when a part of the intervertebral disc, called the nucleus pulposus, moves outward and presses on the spinal nerves, causing pain, numbness, and weakness in the affected area. This is the most common intervertebral disc injury (6). 
• Disc degeneration: This refers to progressive wear and tear of the intervertebral disc due to aging, which can cause chronic back pain and limited mobility (7).
• Spondylolisthesis: This is the displacement of one vertebra over another (8). It may occur due to an intervertebral disc injury or degenerative changes in the spine. The displacement can cause neck pain accompanied by arm pain due to nerve compression.
• Spinal stenosis: It occurs when the spinal canal narrows, compressing the spinal cord and nerves. This can be caused by the bulging of an intervertebral disc or by degenerative changes in the spine. Like spondylolisthesis, it usually causes neck pain that extends to the arms (9).

Usually, a traumatologist or a neurosurgeon specializing in the spine will diagnose the condition after ordering imaging studies such as radiography or magnetic resonance imaging. Treatment will depend on the severity of the condition and may range from rehabilitation exercises to surgery in more severe cases.

How to loosen tight neck muscles?

In the initial treatment of muscle tension, the following measures are usually used:

• Application of heat: Use hot compresses for 5-minute intervals. There is no maximum recommended limit, but it is generally recommended to use them up to 4 times a day (10). 
• Passive stretching: Combining the heat application with stretching of the trapezius and angular muscles of the scapula helps decrease muscle congestion and improve symptoms (11). 
• Massage: Massage of the neck and shoulder muscles can help relieve tension and improve blood circulation in the affected area.
• Rest: It is essential to rest on a comfortable mattress and pillow to reduce pain and cervical stiffness.
• Anti-inflammatory drugs: If pain persists despite stretching exercises, applying heat, and adequate rest, non-steroidal anti-inflammatory drugs such as ibuprofen can help relieve it. 
• Activities: Engaging in activities like yoga or stretching classes can improve neck mobility, elasticity, and overall flexibility, contributing to better overall health. 

The effectiveness of these measures to relax the neck will depend on the underlying cause of the pain. If pain persists despite these measures, you should consult a physician.

Exercises to relieve neck pain

To relieve neck tension, try this neck stretching guide. We will focus on the most important muscles: the sternocleidomastoid, trapezius, scalene, and angular of the scapula.

• Lateral neck stretching

Sit comfortably, either cross-legged on the floor or in a chair with your feet flat on the floor. 

Place your left hand on the side of your body and your right hand on your head. 

Gently pull your head to the right side, bringing your ear almost to your shoulder. Hold this position for 30 seconds and then repeat on the opposite side.

• Stretching of posterior neck muscles

Sit cross-legged on the floor and interlock your hands over your head with your elbows pointing outward. You can also perform this stretch while standing.

Gently pull your chin towards your chest and hold the position for 30 seconds.

• Neck rotation stretching

Place the right hand on the right cheek while sitting or standing.

Turning to look over your left shoulder, gently push your right cheek out as far as possible and fix your gaze on a point behind you. Hold this position for 30 seconds and then repeat on the opposite side.

Remember to keep your breathing steady and avoid sudden movements that may cause injury. Perform these stretches gently in a controlled manner, and stop if you experience sharp pain or excessive discomfort. 

Key tips for neck stretching

As an easy remedy for neck pain, we have recommended three stretching exercises:

• Lateral neck stretching 
• Posterior neck muscle stretching 
• Neck rotation stretching 

These exercises particularly aim to reduce the tension of the neck muscles. As you give them a try, we highly suggest that you always perform them slowly. For the best results, you can do the stretching at least three times a day.

When should I start exercising?

It is safe to begin gentle neck stretches as soon as you feel comfortable doing them. However, if you are experiencing severe neck pain or have suffered a recent injury you should consult a healthcare professional before.

When will the pain go away?

The duration of pain relief varies from person to person and depends on the severity of the condition causing the neck pain. Consistently doing stretches and neck exercises, along with heat therapy and proper rest can help speed the healing process.

How often and for how long should I do the stretches? 

Try to perform stretching and neck exercises regularly, ideally on a daily basis. Start with shorter durations, such as 5 to 10 minutes per session, and gradually increase the duration as the days progress. Breaks between exercises are essential.

When to stop doing neck stretches

Stop stretching if you experience sharp or stabbing pain, numbness, tingling, or other unusual sensations during exercises. 

These could indicate that you are overloading the muscles and creating an added injury to the neck. Always prioritize safety and consult your health professional if you are unsure about continuing with a particular stretch or exercise.