What to do if you get a neck spasm ?

cliftonpurephysio
Oct 20
3 min read

Neck spasms can come on suddenly and feel like a sharp pull, tight band, or dull ache that makes turning your head feel impossible. They’re common, uncomfortable, and often linked to posture, overloaded muscles, stress, or muscle fatigue. For the most part, neck spasms resolve on their own, but there are a few tips and tricks that can speed up the process.

What Exactly Is a Neck Spasm?

A neck spasm happens when one or more of the neck or upper-shoulder muscles contract suddenly and refuse to relax.Common culprits include:

Poor posture (like leaning forward at a screen or looking down at your phone)
Sudden movement or awkward twisting of the neck
Overuse or muscle fatigue
Stress or tension
Weakness in the surrounding postural muscles

When this happens, the muscle stays tight and pain increases creating a vicious cycle of stiffness and discomfort.

Step 1: Relieve the Immediate Spasm

The first step is calming the overactive muscle while keeping gentle movement.

1- Gentle stretching: Slowly tilt your head to the side (ear towards shoulder) and hold for 15–20 seconds. Avoid forcing or bouncing the stretch. You can also hold a heavy weight in the affected side's hand, to allow the shoulder to drop and then do the same stretch as above.

2- Ice (early) or heat (later):

For new spasms (first 48 hours), apply a cold pack for 10–15 minutes.
After that, gentle heat helps relax tight muscles and improve circulation.

3- Light massage or pressure release: Use your fingers or a massage ball to apply soft pressure to the tender area. Hold for 20–30 seconds, then release.

Step 2: Fix the Root Causes

Neck spasms are rarely random. They’re usually the body’s reaction to repeated strain. To stop them coming back:

Posture check:

Keep your head stacked over your shoulders.
Lift your phone or laptop screen to eye level.
Avoid long static positions. Ideally move every 30–45 minutes.

Workstation setup:

Support your lower back with the chair.
Keep your monitor roughly an arm’s length away.
Relax your shoulders while typing.

Reduce load and stress:

Manage stress with deep breathing or short breaks.
Don’t lift overhead when your neck feels tight.

Step 3: Re-activate and Strengthen

Strong postural muscles protect your neck from overworking.

Simple starter exercises:

Chin tuck: Sit tall and gently draw your chin back (like making a double chin). Hold 5 seconds, repeat 10 times.
Shoulder blade squeeze: Pull your shoulder blades together and slightly down. Hold 5 seconds, repeat 10 times.
Isometric neck press: Press your palm against your forehead (or side of head) without moving your neck. Hold 5–10 seconds, repeat several times in each direction.
Gentle upper-back work: Rows, wall angels, or light resistance-band pulls improve shoulder stability and offload the neck.

Consistency with these small exercises makes a big difference — they help your muscles support your neck instead of spasming under pressure.

Step 4: Adjust Lifestyle Habits

Sleep smart: Use a supportive pillow that keeps your neck aligned. Avoid stacking multiple pillows or sleeping face-down.
Stay active: Regular movement and gentle stretching through the day prevent stiffness.
Hydrate: Dehydrated muscles fatigue more easily.
Stress less: Stress often leads to muscle tightening — mindfulness, breathing exercises, or walks can help.

When to book a Physio session ?

If you have:

Neck pain lasting longer than 1 week.
Numbness, tingling, or weakness in your arms or hands.
Pain radiating into your shoulder blades or head.
Recurring spasms that keep coming back.

Persistent or recurrent neck pain may signal deeper issues such as joint stiffness, nerve irritation, or muscle imbalance that need professional treatment.

How Physiotherapy Can Help

A tailored physiotherapy session can:

Identify which muscles and joints are causing the problem.
Release tightness safely through hands-on techniques.
Carry out detailed workstation assessments to identify any posture habits that might be aggravating the issue.
Restore your neck’s full range of motion.
Strengthen supporting muscles to prevent recurrence.
Teach you posture and movement habits that protect your neck long-term.