Logan Steele
A pulled muscle in the neck, or neck strain, is an injury to the neck's muscles, tendons, or ligaments. It can be caused by a variety of factors, including poor posture, repetitive movements, and sudden impacts such as whiplash from accidents or sports injuries. While many cases can be managed at home with rest, ice, heat therapy, and pain medications, it is important to recognize when medical attention is necessary. Swelling in the neck can occur due to inflammation caused by extensive neck strains, and it can be a symptom of a pulled neck muscle. However, it is crucial to be vigilant for other warning signs, such as numbness, weakness, difficulty swallowing, severe headaches, or dizziness, as these may indicate a more severe condition requiring prompt medical evaluation.
| Characteristics | Values |
|---|---|
| Definition | A pulled muscle in the neck, or neck strain, occurs when one or more fibres in a neck muscle or tendon stretch too far and tear. |
| Causes | Poor posture, repetitive movements, overexertion, strenuous activity, sudden impact, violent collision, fall, whiplash, sports injuries, heavy weight, weak abdominal muscles, stress, mental stress, trauma, growths (tumours, cysts, bone spurs). |
| Symptoms | Pain, swelling, stiffness, muscle spasms, cramping, worsening pain, loss of consciousness, confusion, dizziness, severe headache, difficulty swallowing or speaking, numbness or tingling in the arm, weakness in the arms or hands. |
| Treatment | Rest, ice and/or heat therapy, massage, physical therapy, acupuncture, prescription medication, pain relievers (aspirin, acetaminophen, ibuprofen, naproxen), gentle stretching, stress reduction techniques (mindfulness, meditation, breathing exercises, yoga). |
| Prevention | Improving posture, avoiding repetitive movements, strengthening abdominal muscles, managing weight, reducing stress, improving neck flexibility. |
| Risk Factors | Athletes, older adults with weakened upper back muscles, individuals involved in accidents or collisions. |
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What You'll Learn
Causes of pulled neck muscles
A pulled neck muscle, or neck strain, occurs when one or more fibres in a neck muscle or tendon stretch too far and tear. The intensity of the injury depends on the tear's size and location. While a pulled neck muscle typically heals within a few days or weeks, the pain can range from mild and achy to sharp and debilitating.
There are several causes of pulled neck muscles. One cause is a sudden impact, such as a motor vehicle collision or a hard fall, which can result in the head and cervical spine moving too rapidly and causing a neck strain. This sudden movement can lead to whiplash or other types of neck strain injuries. Athletes are also susceptible to pulled neck muscles at the beginning of a training season when they engage in new, strenuous activities.
Another cause of pulled neck muscles is repetitive movements and poor posture. The neck's muscles, tendons, and other soft tissues can become overstretched when the head is held too far forward or tilted at an angle for too long. This can occur from being hunched over a computer for several hours, holding a phone between the ear and shoulder, or sleeping in a position that does not support the cervical spine adequately. Text neck is an increasingly common problem, caused by looking down at a phone screen or other wireless devices too frequently or for extended periods.
Age-related wear and tear can also contribute to pulled neck muscles. Degenerative conditions such as osteoarthritis and spinal stenosis can lead to neck pain and increase the likelihood of pulling a neck muscle. Over time, stress and repeated movements can cause the disks in the spine to weaken, resulting in a herniated disk or pinched nerve.
Additionally, mental stress can play a role in pulled neck muscles. Tightening the neck muscles due to stress can lead to neck pain and stiffness.
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Treatment options
Rest
Rest is one of the simplest ways to help your neck heal. Continuing with your normal activities can worsen your injury and increase pain.
Ice and Heat Therapy
Applying ice within the first 48 hours of injury helps to reduce swelling. After that, heat or ice may be used, depending on your preference. Heat helps blood circulation and aids in healing damaged tissue. For best results, you may alternate between the two for about 20 minutes each, several times a day.
Over-the-Counter Pain Medication
Minor neck strains may improve after a day or two of taking over-the-counter pain-relieving medication. Nonsteroidal anti-inflammatory medications (NSAIDs) like ibuprofen help reduce inflammation and discomfort. Acetaminophen and naproxen are other effective over-the-counter pain relievers.
Massage Therapy
Massage is an effective way to relax and loosen neck muscles. It also increases blood flow to damaged tissues, providing relief.
Physical Therapy
Physical therapy helps improve flexibility and strengthen neck muscles. A physical therapist will guide you through exercises that can eventually be continued at home.
Prescription Medication
In rare cases, a neck strain may require prescription medication to relieve severe pain.
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When to seek medical attention
A pulled muscle in the neck, or neck strain, can usually be managed at home with rest and self-care. However, it is important to seek medical attention in certain situations.
Firstly, if the neck strain was caused by a major trauma, such as a car accident or a fall from height, it is important to see a doctor for a proper diagnosis. Even if you feel fine, you should still seek medical attention, as whiplash and other neck injuries can occur from such incidents.
Secondly, if your symptoms have not improved within a few days of home management, or if your symptoms worsen, it is important to schedule an appointment with your doctor. They may recommend physical therapy, imaging tests, or other treatments depending on the severity of your strain. Severe neck strains can take up to 12 weeks to heal, and during this time, your symptoms may include swelling, pain, and reduced mobility.
Thirdly, if you experience any red-flag symptoms, you should seek immediate medical attention. These symptoms include:
- Numbness or tingling in the arms and/or legs
- Weakness in the arms or legs
- Difficulty swallowing or speaking
- Severe headache or dizziness
- Loss of consciousness or confusion
- Pain that radiates down the arms and legs
It is important to note that neck strains can vary in intensity depending on the size and location of the tear in the muscle. While most neck strains heal within a few days to weeks, severe cases may take longer to recover. Therefore, if you are experiencing persistent or worsening pain, it is important to seek medical advice to ensure proper healing and prevent further injury.
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Exercises to relieve pain
A pulled muscle in the neck, or neck strain, can cause swelling. This occurs when one or more fibres in a neck muscle or tendon stretch too far and tear. The intensity of the injury depends on the tear's size and location. Neck strains typically heal on their own within a few days to weeks, but the pain can vary from mild and achy to sharp and debilitating. More extensive neck strains involve more inflammation, which leads to more swelling, pain, and a longer recovery period.
To relieve pain from a pulled neck muscle, you can try the following exercises:
Head Tilts
- Bring your chin to your chest, pause, then lift your chin towards the sky.
- Repeat a few times, then move to side-to-side tilts.
- Bring your ear to your shoulder, hold for a few seconds, and repeat on the other side.
Shoulder Blade Squeezes
Sit with your spine upright and your feet firmly planted on the floor. Squeeze your shoulder blades together as if you were hugging yourself. Hold for a few seconds and repeat.
Head Presses
Clasp your hands behind your head or sit on a seat with a headrest. Keeping your chin level, gently press the back of your head against your hands or the headrest. Hold for 5 to 10 seconds and repeat.
Neck Stretch
With your head facing forward, slowly tilt your head towards one shoulder as far as is comfortable. You should feel a stretch on the opposite side of your neck. Hold for 2 seconds, then return to the starting position. Repeat on the other side. This exercise can be done sitting or standing.
Arm Raises
Stand or sit with your arms at a right angle in front of your body, palms facing upwards. Keeping your upper arms still, move your palms and lower arms outwards until they are in line with your body. Hold for a few seconds, then return to the starting position.
It is important to listen to your body and pay attention to your pain levels when doing these exercises. If your pain worsens or persists for more than six weeks, consult a healthcare professional.
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Stress reduction techniques
A pulled muscle in the neck, or neck strain, can cause swelling. This occurs when one or more neck muscles, ligaments, or tendons are injured and can vary in intensity depending on the size and location of the tear. More extensive neck strains involve more inflammation, which leads to more swelling.
Mindfulness and Meditation
Practicing mindfulness and meditation can be effective tools for stress reduction. Mindfulness-based cognitive therapy (MBCT), a type of cognitive-behavioral therapy, can help you become more aware of your thoughts and emotions without judgment. Holding space is a form of mindfulness that involves allowing yourself to feel your emotions without self-criticism. Meditation can also help you focus your awareness on your breath, making it slower and deeper, which helps to slow your heart rate.
Deep Breathing
Deep breathing, also known as diaphragmatic breathing, is a technique that involves slow and deep breaths through the nose, causing the lungs to fully expand and the belly to rise. This type of breathing helps to slow the heart rate and improve mood.
Physical Activity and Exercise
Engaging in physical activity and exercise is a great way to reduce stress. A study found that participating in aerobic exercise two days per week significantly reduced overall perceived stress and uncertainty-related stress in university students. Additionally, getting the recommended amount of exercise can help improve your overall health and reduce the chronic stress of daily life.
Massage Therapy
Massage therapy is a great way to reduce stress and can also help with a pulled neck muscle. It can loosen up and relax your neck muscles, increase blood flow to damaged tissues, and provide relief from pain and tension.
Healthy Diet and Nutrition
A well-balanced diet and proper nutrition are important for supporting your body's stress response and mood regulation. Certain vitamins and minerals play a crucial role in these processes, so ensuring you get enough of these nutrients can help you manage stress effectively. For example, maintaining adequate magnesium levels is important, as chronic stress can deplete these levels over time.
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Frequently asked questions
A pulled muscle in the neck, or neck strain, occurs when one or more fibres in a neck muscle or tendon stretch too far and tear. This can happen due to poor posture, repetitive movements, or strenuous activity.
Yes, a pulled muscle in the neck can cause swelling. This is due to inflammation in the strained muscle. Applying ice to the affected area for the first 48 hours can help to reduce swelling.
Treatments for a pulled muscle in the neck include rest, ice and heat therapy, massage, physical therapy, and prescription medications. In some cases, a soft collar may be worn around the neck to relieve pressure on the ligaments.
