Experiencing a pulled neck muscle can disrupt your daily life, from working at a desk to training at the gym. Even just sleeping in the wrong position can lead to pain that makes the simplest tasks over the next few days unbearably annoying.
The good news? Pulled neck muscles are treatable with the right approach. Understanding the symptoms, applying effective at-home remedies, and knowing when to seek professional help can make a difference quickly.
Symptoms of neck muscle strain
When you “pull” a muscle, the medical term is a muscle strain, which happens when a muscle is overstretched or torn. The neck is particularly vulnerable because it supports the head’s weight while being constantly in motion. And even if you aren’t moving your head, like when you’re asleep, holding certain positions for too long can stretch and tense the muscles, leading to damage and pain.
There are many symptoms of neck strain that can come and go if you don’t have the right preventative measures in place:
- Sharp or dull pain that worsens with movement
- Neck stiffness
- Tenderness in the neck area
- Muscle spasms or knots
- Pain radiating to your shoulders or upper back
- Headaches originating from the neck
A lot of neck pain will go away on its own. However, if you’ve had neck pain for an extended period, it can lead nearby muscles to compensate and tense up. Overcompensating muscles can cause further pain and discomfort, which is why it’s important to address the issue quickly rather than waiting for the pain to get worse.
At-home pulled neck muscle treatment
While it’s always wise to consult a professional if the discomfort persists or worsens, some mild cases of a pulled neck muscle can improve with at-home treatments like the following:
1. Rest and reduced activity
It’s hard to find the right balance of “rest” and stretching for a muscle group that’s almost always working, but taking time to relax your neck regularly can help your body heal itself naturally. Completely isolating it may make symptoms like stiffness worse.
2. Ice for swelling, heat for stiffness
In the moments you’re experiencing the most pain, you can use hot pads or ice packs to provide immediate relief. Use a cold pack for most aching and swelling, and use heat for stiff, tense muscles.
3. Gentle stretches
Light stretches can relieve tension and improve mobility when done carefully. For example:
- Slowly tilt your head side to side, ears toward each shoulder.
- Turn your head gently left to right within a pain-free range of motion.
However, you can make things worse if you push through pain while stretching. Be gentle and gradual, taking as much time as you need to feel relief in a stretch.
4. Over-the-counter pain relievers
Anti-inflammatory medications like ibuprofen or acetaminophen can help reduce pain and swelling associated with a strained neck muscle. Taking medication every day, however, is not sustainable and might be a sign that you should seek a physical therapist’s advice.
5. Improving sleeping postures
Talking to a physical therapist may also help you find a better solution if you’re waking up frequently with neck pain. They can recommend good, supportive pillows, techniques to encourage a better sleeping position, or even point you toward a routine to encourage better quality sleep.
While these at-home solutions work well for mild cases, recurring neck pain might need a more targeted approach, such as physical therapy.
Treating a pulled muscle in neck with physical therapy
As you can imagine, there are things a physical therapist can do to help treat neck pain that you simply cannot accomplish on your own. First, the evaluation process provides a clear diagnosis of the issue that needs to be addressed. This clarity allows your treatment to be targeted and highly personalized for your condition and lifestyle.
Next, physical therapists can use manual therapy techniques of all kinds, whether surface-level treatments like therapeutic massage or joint manipulation through mobilization therapy.
Finally, physical therapy always takes a long-term approach to treating your area of concern, meaning you’ll get several prevention tips and self-care treatments that you can take with you when you’re feeling better. In many cases, preventing musculoskeletal pain like a pulled neck muscle is easier than treating it.
Muscle strain therapy in Kansas City
If you’re struggling with a pulled muscle in your neck that makes it impossible or excruciating to turn your head, you have options for relief. At SSOR in Kansas City, our team of physical therapy experts specializes in comprehensive neck pain treatment that can help you feel better quickly.
Call one of our nearby clinics or request an appointment online to see if we have availability for a same-day or next-day appointment!
