How to Relieve Neck Spasms

Medically reviewed by David Kesselman, DC

Neck spasms, or cramps, are sudden and involuntary contractions of the neck muscles, causing discomfort and limited movement. These spasms can result from various factors such as muscle strain, poor posture, stress, or underlying medical conditions.

Relief can be sought through methods such as heat or cold packs, gentle stretching, and over-the-counter pain relievers. This article will discuss what causes neck spasms, exercises and other methods of stopping neck spasms, and how to prevent them.

What Causes Neck Spasms?

Here are some common causes of neck spasms:

• Muscle strain or sprain due to poor posture

• Long-term stress

• Neck injuries, such as whiplash from a car accident or sports-related trauma

• Herniated or degenerated discs in the cervical spine

• Certain medical conditions, such as cervical dystonia

• Poor ergonomics while working at a desk

• Sleeping in an uncomfortable position

It is also important to note that anxiety, depression, and a lack of social support are also risk factors for neck pain in general.

Exercises for Neck Spasms

As part of your therapeutic regimen for neck spasms, your healthcare provider may recommend a combination of massage, stretching exercises, and strengthening exercises tailored to your needs.

If you experience neck spasms, consider asking your healthcare provider if some of the following exercises might help you.

Neck Rotation

• Take a seat on a sturdy chair or maintain an upright standing position.

• Ensure your chin remains parallel to the ground as you rotate your head to the right. Maintain this position for a duration of 15–30 seconds.

• Then, pivot your head to the left side while keeping your chin level, and hold for 15–30 seconds.

• Repeat this sequence two to four times for each side.

Forward Neck Flexion

• Find a stable chair to sit on or maintain an upright posture while standing.

• Gently lower your head, bending it forward.

• Hold this position for a period of 15–30 seconds, then gradually return to your initial position.

• Repeat this sequence two to four times.
  

Levator Scapula Stretch

Start by sitting in a sturdy chair or maintain an upright standing posture and then do the following:

• Gradually lean your head in the direction of your left shoulder.

• Rotate your head downward, gazing into your armpit as you slightly bend it forward. Allow the natural weight of your head to provide a gentle stretch to your neck muscles.

• Maintain this position for a duration of 15–30 seconds.

• Return to your initial position.

• Adhere to the same guidelines mentioned above, but this time, incline your head toward your right shoulder.

• Repeat the sequence two to four times in the direction of each shoulder.

Other Methods of Stopping Neck Spasms

It is important to note that seeking guidance from your healthcare provider is crucial before starting any new methods to stop neck spasms or pain. Your provider can provide personalized advice and recommendations based on your specific condition.

Here are a few potential ways to curb neck pain caused by spasms:

• Over-the-counter (OTC) pain relievers such as ibuprofen, aspirin, or acetaminophen.

• Apply heat or ice to the painful area. Use ice for the first 48–72 hours, then switch to heat.

• Apply heat through warm showers, hot compresses, or a heating pad.

• Have a trusted partner gently massage the muscles in the neck area.

• Sleep on a firm mattress and use a pillow that provides adequate neck support.

• Consider acupuncture, which may also provide relief from neck pain.
  

How to Prevent Neck Spasms

To prevent neck muscle spasms and injuries, it is important to implement proactive measures and make necessary adjustments to your work environment.

The Centers for Disease Control and Prevention (CDC) emphasizes that working for long hours with reduced recovery time can increase the risk of neck spasms and pain. Here are a few tips from the CDC:

• Modify or redesign tasks, tools, equipment, and workstations if possible.

• Take regular breaks to stretch and move.

• Vary your posture every hour.

• Walk around for five minutes after every hour of continuous stationary desk work.

• Maintain a straight back and neck posture while sitting.

• Take immediate corrective action if symptoms of neck pain or discomfort occur.

If you work at a computer, it is also essential to set up your workstation to minimize the risk of neck spasms and pain:

• Position the top of your monitor at or slightly below eye level.

• Ensure your head and neck are balanced and aligned with your torso.

• Keep your shoulders relaxed.

• Keep your elbows close to your body and adequately supported.

• Provide support to your lower back.

• Keep your wrists and hands in line with your forearms.

• Keep your feet flat on the floor.

Here are other tips for preventing neck pain and spasms:

• Avoid prolonged standing. If standing is necessary for your work, consider alternating resting each foot on a stool.

• Opt for comfortable shoes with cushioned soles and avoid wearing high heels.

• If you engage in long-distance driving, take regular breaks every hour to stretch and walk around.

• Avoid lifting heavy objects immediately after a long ride.

• Ensure your sleeping environment promotes proper neck support with a firm mattress and a supportive pillow.

• Explore relaxation techniques to help alleviate neck pain. Consider practices such as yoga, tai chi, or massage therapy to promote relaxation and reduce muscle tension.

Remember, it's always beneficial to consult with a healthcare professional for personalized advice and to determine the best preventive measures for your specific needs.

When to Talk to a Healthcare Provider

In case of the following, you should contact your healthcare provider:

• If your symptoms persist for more than one week despite self-care efforts

• If you experience numbness, tingling, or weakness in your arm or hand

• If your neck pain is the result of a fall, blow, or injury, and you are unable to move your arm or hand (in such cases, it is advisable to have someone call emergency services/911)

• If the pain intensifies when lying down or disrupts your sleep.

• If the pain is extremely severe and prevents you from finding a comfortable position.

• If you encounter a loss of control over urination or bowel movements.

• If you are facing difficulties with walking and maintaining balance.

In these circumstances, it's important to promptly communicate with your healthcare provider so you can receive appropriate evaluation and further medical guidance based on your specific symptoms and condition.

Summary

Neck spasms are involuntary contractions of the muscles in the neck region. They commonly occur due to muscle strain, poor posture, stress, or underlying medical conditions. To effectively manage neck spasms, your healthcare provider may recommend a combination of treatments such as stretching exercises, heat therapy, pain medications, and physical therapy.

Understanding the causes of, symptoms of, and available treatment options for neck spasms can empower individuals to alleviate them for optimal neck function and comfort. If you or a loved one experiences neck spasms or pain, contact your healthcare provider for a diagnosis and an appropriate plan of care.