Three-minute Fix ... A Crick In The Neck - The Guardian

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Woman with sore neck
Rub the painful area, but not too hard or deep. Photograph: Odilon Dimier/Getty Images/PhotoAlto
Rub the painful area, but not too hard or deep. Photograph: Odilon Dimier/Getty Images/PhotoAlto
Health & wellbeing This article is more than 14 years oldThree-minute fix ... A crick in the neckThis article is more than 14 years oldA cricked neck should resolve itself, but a 'butterfly pillow' and applying heat or ice will soothe it until thenLeo HickmanLeo HickmanTue 17 May 2011 07.00 BSTSharePrefer the Guardian on Google

If you wake up with a cricked neck, begin slowly, says Sammy Margo, a physiotherapist practising in north London: "This means moving within your pain-free limits. I always encourage lying on the bed and gently turning the head side to side. Keep active, unless the pain is really acute."

Keeping your neck warm and semi-supported by a scarf or a roll-neck jumper is also a good idea, says Margo. "Gentle rubbing with your fingers is fine, but don't be too hard or go too deep. You can use an anti-inflammatory drug, or a little pain relief. Take what you would take for a headache."

Deciding whether to apply heat or cold to the neck is a personal choice, she says. Heat works to reduce muscle spasms, whereas ice reduces inflammation. "Use what you know works best on yourself. If you're using a frozen bag of peas, place it on your neck for 7-10 minutes. A hot water bottle can be left for a little longer, say, 10-15 minutes."

Cricked necks normally resolve themselves within three days. But, says Margo, if it lasts longer than seven days, consult your GP. "When trying to sleep with a cricked neck, I recommend a 'butterfly pillow'. Take a good, supportive pillow, hold it on both ends and shake the contents to the bottom. With your hand, 'chop' the pillow in half. Tie a ribbon tightly around the centre. Then rest your head with the pillow halves either side of your ears and the tied centre under your neck."

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