How to Get a Crook Out of Your Neck and Regain Mobility

A stiff neck can hinder your mobility, throw off your balance, and mess with your body awareness. You may find it hard to move, turn, or even lift your head. You might notice a change in your posture, or your neck may feel tender to the touch. You may even have shooting pain that travels down your arms. All of this can make it hard to get through your day. If you’re dealing with a sore neck right now, you’re probably wondering how to get a crook out of your neck so you can get back to your life. This article will show you how to quickly relieve neck stiffness and pain, allowing you to move comfortably again.

Pliability's mobility app can help you achieve your goal of relieving neck stiffness and pain, allowing you to return to your daily activities without discomfort. With easy-to-follow routines that target your sore neck and improve your mobility, Pliability can help you find relief fast.

What Causes a Crook in the Neck?

A crick in the neck (also called a “crook” in the neck) refers to neck stiffness, a common ailment. It can be uncomfortable or painful, making it difficult to turn your head. And it can happen to anyone, whether you slept awkwardly or sat at the computer for too long.

A crick in the neck is a broad term for neck stiffness or pain that can hinder your range of motion. And it usually happens suddenly. For example, you might wake up with tense neck muscles that make it hard to turn your head from side to side.

What’s Behind It?

Alternatively, you may experience difficulty looking over your shoulder or sitting at your desk for extended periods. Typically, it’s not serious, and symptoms will subside in a few days or weeks. But a crick in the neck isn’t an official medical diagnosis.

So, it can refer to several kinds of neck problems that may have various underlying causes. Those causes will help you figure out the best treatment.

Crick in the Neck Symptoms: What to Look For

If you have a crick in the neck, you may have stiffness without pain. But most often, you’ll have both. You may find it more challenging to turn your head to one side, and you’ll compensate by turning your shoulders or entire body. Here are the most common symptoms:

• Neck stiffness.
• Limited or reduced mobility that makes it hard to move your neck or turn your head.
• Neck or shoulder pain that’s more noticeable with movement.
• Muscle knots or spasms.
• Feeling like your neck needs to pop.
• Popping sounds when moving your neck.
• Difficulty sitting at your desk for prolonged periods due to fatigue and pain.

Causes of a Crook in the Neck: What Happens and Why

Injury to the neck muscles, tendons, or ligaments is the most common cause of a crick in the neck. A health condition doesn’t cause this acute, nonspecific neck pain or stiffness. These musculoskeletal problems are usually the cause. 

Muscle Strain

A muscle strain occurs when you overstretch a muscle, which damages or tears muscle fibers. This injury is the most common culprit behind a crick in the neck. Muscle strain often involves the levator scapulae, which runs along the outside of your neck to the shoulders.

This muscle allows you to lift or shrug your shoulders. It also helps you flex your neck muscles to tilt your head. A cervical or neck muscle strain may be triggered by:

• Holding your head in an awkward position for extended periods
• Maintaining poor posture, like slouching, at your desk
• Looking down at your phone for extended periods can cause a condition known as “text neck.”
• Sleeping in an awkward position
• Lifting heavy objects or other activities that cause overuse injuries while working, exercising, or playing sports

Neck Sprain

The ligaments in your neck keep your cervical spinal column stable. When they are damaged, it can cause a neck sprain, which may result in a stiff or sore neck. Impact injuries or sudden, forceful movements can lead to a neck sprain. Most people will feel the most pain and stiffness a day or two after the injury. You can get a neck sprain from:

• A fall
• Trauma, such as whiplash from a car accident
• Sudden movements that turn or twist your neck
• Sports, such as football, basketball, and wrestling
• Repetitive movements that stress your neck, such as during horseback riding or painting overhead

Musculoskeletal Health Conditions

In some cases, a crick in the neck may result from specific underlying conditions that cause cervical pain, muscle spasms, and stiffness. The following are less common causes of a crick in the neck:

Muscle Spasm

Muscle spasms are involuntary muscle contractions. They often stem from injury to or overuse of the muscle. Muscles in the neck and upper back can be prone to spasms due to the stress placed on them.

Your neck must support your head, which weighs approximately the same as a bowling ball. Poor head and neck posture effectively multiplies your head weight, further stressing the muscles of the neck and upper back. Many experts believe muscle spasms are responsible for the majority of neck cricks.

Cervical Herniated Disc

A herniated disc is when the soft inner layer of an intervertebral disc punches through the hard outer layer. The spinal canal doesn’t have a lot of room, so any herniation runs the risk of pressing on a nerve root.

A herniated disc in the cervical spine may cause neck pain, but it’s more likely to cause radiculopathy, pain that radiates down one or both arms. Radiculopathy that affects the upper back and shoulders may feel like neck pain.

Cervical Spinal Stenosis

Stenosis of the cervical spine means there’s not enough room in the spinal canal for the spinal cord or the nerve roots branching from it. Stenosis is often a result of bone spurs caused by osteoarthritis in the spine. As with herniated discs, cervical spinal stenosis is more likely to cause radiculopathy than neck pain.

Cervical Disc Degeneration

This often happens to people 40 and older. In cervical disc degeneration, the fluid in the cervical disc deteriorates, resulting in less space between the vertebrae and neck pain and stiffness.

Cervical spondylosis

Arthritis of the cervical spine causes pain and stiffness in the neck. This is also known as cervical osteoarthritis.

Mental Health Concerns

Your mental health may also contribute to stiff, achy neck muscles. It’s likely because psychological stressors cause you to tense your neck and shoulder muscles, which can trigger muscle knots or spasms. Specific stressors can also heighten your awareness of physical pain perception.

Related Reading

• Body Awareness
• What is Functional Movement
• Functional Strength Training
• Does Yoga Help With Mobility
• How Long Does It Take to Improve Flexibility
• Why is Range of Motion Important
• How to Fix Tight Hamstrings

How to Get a Crook Out of Your Neck

A heating pad can help relieve a crick in the neck by loosening stiff muscles, increasing circulation to the area, and reducing inflammation. Applying heat to the neck before stretching the area can help eliminate tension and allow you to regain movement gently.

Self-Massage: Applying Gentle Pressure to the Sore Area

A gentle massage can also make a significant difference and help loosen up your neck. Gently rub the stiff area of your neck with your hands, or ask a friend or family member for help.

Ice First, Then Heat

Applying ice to the neck should be your first step following a crick in the neck. Ice helps reduce inflammation and numbs the area to relieve pain. After 48 to 72 hours, you can switch to applying heat to help relax tight muscles.

Over-the-Counter Pain Relievers

You can try over-the-counter medication for some relief from milder pain associated with a crick in your neck. Examples include acetaminophen and ibuprofen.

Modify Your Bedding for Neck Pain Relief

Your sleeping position and bedding can contribute to a crick in the neck. Modifying your bedding can help relieve neck pain and prevent future occurrences. To start, use a firm mattress and a specialized neck pillow. You can also try a soft neck collar for a few days to see if it provides relief from the crick in your neck. Always check with your doctor before using it.

Do Physical Therapy Exercises to Treat Your Crick in the Neck

Physical therapy can be an effective treatment for various types of neck pain, including a persistent crick in the neck. A physical therapist will design exercises targeted to your specific issues, strengthening and stretching key areas, says Dr. Anderson.

‍"For example, if the postural muscles in your upper back are tight or weak, we'd start by building those up so you have a better base of support for your neck." If you don't have access to a physical therapist, you can look up neck exercises online or ask your doctor for recommendations.

Stretching Exercises for a Crick in the Neck

Stretching can go a long way in relieving stiffness in your neck and can often help liberate your neck nerves from the stiff muscles surrounding them. Beneficial stretches include the following:

Safe Daily Stretches for Neck Relief

Do these exercises as part of a longer routine at least once per day. You can also break them down into 5-minute chunks and do them throughout your day. Be gentle and gradually work your way through the stretches, especially if your neck is sensitive.

Stretch as far as you can without forcing yourself through any movement. It’s natural to feel some sensation, but stop immediately if you experience pain. If you believe you may have injured yourself or the stretches are not working, consult a doctor.

Chin Tilts

This pose targets your shoulders and the front of your neck. If it’s uncomfortable for you to let your head hang back, support your head using a cushion, wall, or prop.

• Begin in a comfortable standing or seated position
• Align your head, neck, and spine as you draw your shoulders down and back
• Tilt your chin up as you allow your head to drop back
• Hold this position for up to 30 seconds
• Slowly return to the starting position
• Do 2 to 4 repetitions

Neck Rotation

This stretch targets the sides of your neck and helps to improve your range of motion. Keep your shoulders and hips facing forward throughout the movement.

• Slowly rotate your neck to the right
• Gaze over your shoulder
• To deepen the movement, gently press in your chin
• Hold this position for up to 30 seconds
• Repeat on the opposite side
• Do each side 2 to 4 times

Standing Forward Bend

This pose helps release tension in your head, neck, and back. You’ll also loosen up your spine and legs. To deepen this stretch, bend your knees and place your palms facing upward underneath your feet.

• Stand with your feet hip-distance apart or slightly wider
• Hinge at your hips to lower your torso toward your legs
• Bend your knees to a comfortable degree
• Place your hands on your legs, a block, or the floor
• Draw your chin toward your chest and let your head hang heavy
• Move your head in any comfortable direction
• Hold this position for up to 1 minute
• Place your hands on your thighs to press yourself up into the starting position

Cat-Cow Pose

The Cat-Cow Pose incorporates neck flexion and extension, which helps to relieve tension in your head, neck, and back. It also helps to promote body awareness and good posture.

• Begin on all fours in tabletop position
• Inhale to expand your belly as it lowers toward the floor
• Gaze upward, lift your chin, and allow your head to tilt back slightly
• Exhale, tuck your chin into your chest, and round your spine toward the ceiling
• Pause here, allowing your head to hang down
• Move your head in any comfortable position to relieve tension
• From here, move between the lower and upper positions at your chosen pace
• Allow your breath to guide the movement
• Continue for at least 1 minute

Sphinx Pose

This pose lengthens and strengthens your spine, promoting good posture. It also helps correct symptoms of computer or text neck.

• Lie on your stomach with your elbows directly under your shoulders
• Extend your forearms in front with your palms facing down
• Engage your lower back, glutes, and thighs to raise your chest and head
• Gaze straight ahead or slightly up toward the ceiling
• Hold this position for up to 1 minute
• Repeat 1 to 3 times

Bed Hangs

This stretch helps promote circulation, alleviate tension, and correct imbalances caused by repeatedly looking or bending forward.

• Lie on a bed with your shoulders near the edge
• Gently hang your head back over the edge of the bed
• Place your hands overhead or alongside your body
• Hold this position for up to 1 minute
• Gently move your head back onto the bed and relax in this position
• Repeat 1 to 2 times

Neck Tilts

Neck tilt is one of the most famous stretches for a crick in the neck. Begin with an upright posture in your chair, then slowly bring your chin up to your chest, noticing the stretch in the nape of your neck. After holding it there for 10 to 15 seconds, carefully raise it back to its original position. You can perform this stretch up to four times.

Shoulder Rolls

Shoulder rolls are another easy-to-do but effective neck ache remedy. Start by maintaining a straight back and relaxed shoulders while sitting or standing. Turn both of your shoulders forward, one at a time, and hold each position for ten to fifteen seconds. After that, turn both of your shoulders back and hold the position for 10-15 seconds. Do crick-in-neck stretches four or five times in total.

Head Tilts

This is an excellent exercise for a crick in the neck. Sit up straight at first, then slowly tilt your head to one shoulder. Hold the position for 10 to 15 seconds, then switch sides. Do this stretch 4 to 5 times in total.

Upper Trapezius Stretch

This stretch releases tension in your upper trapezius muscles, which are often the source of neck sprains and tension headaches. To begin, sit up straight. Place one ear against your shoulder and feel the upper trapezius muscle stretch. After holding for ten to fifteen seconds, swap sides. Do this stretch 4 to 5 times for crick-in-neck treatment.

Related Reading

• Loss of Mobility
• How Does Flexibility Work
• Flexibility Gymnastics
• Are Women More Flexible Than Men
• What is the Impact of Age on Flexibility
• What is Passive Stretching

How Can I Prevent a Crook in My Neck?

If you are wondering how to get a crook out of your neck, your first step should involve changing how you sleep at night. Research suggests that the simplest action to relieve neck pain is to change your sleep position. Sleeping on your side or back is best for neck health. If you are a back sleeper, use a thin pillow to prevent your neck from being elevated too much.

Side sleepers can benefit from a firmer, thicker pillow that fills the gap between the mattress and their neck. A cervical pillow or one designed for side sleepers can help alleviate neck pain and keep you comfortable throughout the night. Purchasing one or two firm pillows is a better option for your back and spine than using multiple pillows, as they may shift while you sleep.

Straighten Up: Improve Your Posture

If you consistently find yourself slouching or struggling to sit up straight for extended periods, consider assessing your posture and exploring physical therapy. Poor posture can lead to muscle imbalances that may cause neck pain, back pain, and other unpleasant conditions.

Try to be mindful of your posture as you go about your daily activities, and correct any slouched or hunched positions as they occur.

Take a Seat: Use Supportive Furniture

Many folks spend hours sitting at a desk to do their jobs. If you are one of these individuals, consider the furniture you use. Use a neck-supporting chair at your desk.

Consider placing a small pillow or a rolled-up towel behind your neck to provide additional support if your chair lacks sufficient cushioning. Invest in an ergonomic chair that is designed to reduce neck and back pain.

Manage Stress

Learn how to manage stress in healthy ways, such as exercising, listening to music, or talking to a friend or therapist. Regular massages, especially when combined with exercise, can help alleviate neck pain. It can help you relax and reduce anxiety.

Set Up an Ergonomic Workstation

An ergonomic workstation can help prevent a crick in the neck and other aches and pains. Ensure your desk, computer, and other office equipment are correctly set up. This will reduce the likelihood of holding your neck in awkward positions for long periods. Stand up and take frequent breaks to keep your muscles loose and avoid pain while sitting at your desk.

Stretch It Out: Perform Neck Exercises and Stretches

If you frequently feel like you have a sore neck after working out, consider consulting a specialist to examine your neck for crick neck exercises and evaluate your workout form. To find out if crick neck exercises can improve your health, consult your doctor. Exercises designed to strengthen your neck may help lessen persistent, recurrent neck pain without a known reason. 

A few gentle stretches should be performed throughout the day, particularly after extended periods of sitting and upon waking up to relieve a crick in the neck. Your muscles get warmed up and are less likely to become stiff as a result. 

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability offers a fresh take on yoga, tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to improve flexibility, aid recovery, reduce pain, and enhance range of motion.

Pliability offers daily-updated, custom mobility programs for individuals seeking to optimize their health and fitness.

Unlock Mobility with Pliability

It also features a unique body-scanning technology to pinpoint mobility issues. If you're limited by pain or reduced mobility, Pliability aims to complement your existing fitness routine and help you move more effectively.

Sign up today to get 7 days free on iPhone, iPad, Android, or on our website. Our mobility app helps improve flexibility, aid recovery, reduce pain, and enhance range of motion.

Related Reading

• What is Static Exercise
• Dynamic Movement
• Why Does Stretching Hurt
• Yoga Poses for Flexibility
• Hip Opening Yoga Poses
• Proprioception Exercises
• Neck Mobility Exercises
• Flexibility Goals Examples

‍

‍