Stiff Neck: Causes, How to Get Rid of It and When to Worry (UK)

Common causes of a stiff neck

Neck pain is very common: NICE’s clinical summary says up to 70% of people will have it at some point, most often between the ages of 45 and 54. It is rarely caused by serious disease or damage. Most of the time there are several small causes adding up rather than one clear injury.

Wear and tear on scans can sound alarming, but NICE’s summary notes that many people over 30 show similar changes, and how much shows up on a scan matches poorly with how much it hurts.

How long does a stiff neck last?

The NHS says most neck pain only lasts a few weeks. NHS Inform in Scotland says new neck problems should begin to settle within 8 weeks, with the biggest change usually in the first couple of weeks.

NICE’s summary adds two useful details. Most new neck pain clears up within 2 months, but around half of people still have mild symptoms or flare-ups more than a year later. Recovery tends to be slower for people who have had neck pain before, who also have back pain or headaches, or who are dealing with anxiety, low mood or worry.

Whiplash is a little different: the NHS says it usually gets better within about 2 to 3 months.

How to get rid of a stiff neck or neck pain fast

There is no instant cure for neck pain, but these NHS self-care steps are the quickest way to help a stiff or sore neck settle. Start them today rather than waiting for it to pass.

1. Keep your neck moving. Gentle movement is better than holding it still. The NHS advises against wearing a neck collar unless a doctor tells you to. NHS Inform suggests moving your neck for short periods every hour and keeping up normal activities, at a slower pace if needed.
2. Use heat or cold. The NHS suggests a bag of frozen peas wrapped in a tea towel for 5 minutes, 3 times a day, or a hot water bottle wrapped in a tea towel for 20 minutes, 2 to 3 times a day. Never put ice or heat directly on your skin.
3. Ask a pharmacist about painkillers. The NHS lists paracetamol or ibuprofen tablets, or ibuprofen gel rubbed on the neck. Ibuprofen isn’t suitable for everyone, so check with a pharmacist, especially if you take other medicines.
4. Use a low, firm pillow tonight, and read the sleep tips below.
5. Take care with driving and cycling. The NHS says to avoid activities that could be risky if you can’t move your neck fully, such as driving or cycling.

A warm shower or bath before your stretches is an easy way to add heat; our Epsom salt bath guide covers how to make the most of one.

What helps vs what the evidence says

The message is the same as for lower back pain: gentle movement first, and build strength once the worst has passed. If you’re wondering about CBD, see what the CBD and pain research actually shows. CBD isn’t a treatment for neck pain.

A gentle 5-minute neck stretch routine

These are standard neck and upper back exercises from an NHS physiotherapy leaflet. Sit tall on a firm chair. Move slowly, only as far as feels comfortable, and stop if any exercise makes you feel dizzy or unwell. Some discomfort is normal, but it should ease within 2 hours. If your stiff neck followed a fall, a crash or another injury, get checked before stretching.

1. Chin tucks (1 minute). Glide your head straight back, as if making a double chin, keeping your eyes level. Hold for 1 to 2 seconds. Repeat 10 times.
2. Side tilts (1 minute). Tilt your head towards one shoulder until you feel a gentle stretch on the other side. Hold for 1 to 2 seconds, then swap. Repeat 5 times each side.
3. Forward bends (1 minute). Bend your head forward until you feel a stretch at the back of your neck. Hold for 1 to 2 seconds. Repeat 10 times.
4. Look up (30 seconds). With your hands behind your head if that’s comfortable, tip your head back only as far as is comfortable. Hold for 1 to 2 seconds. Repeat 10 times.
5. Seated trunk twists (1 minute). Fold your arms across your chest and slowly turn your upper body to one side, then the other. Hold for 1 to 2 seconds. Repeat 5 times each side.
6. Shoulder rolls (30 seconds). Roll your shoulders 10 times forwards, then 10 times backwards.

While your neck is stiff, gentle movement little and often through the day helps. As a regular exercise plan, the NHS leaflet suggests doing the routine 3 to 4 times a week, with a rest day in between. Once your neck has settled, the Cochrane review suggests strengthening work for the neck, shoulders and upper back is more useful than stretching alone, and a physio can tailor this. A daily walk helps too; our Japanese walking plan is an easy place to start, and muscle recovery covers rest, sleep and food.

Neck pain exercises: a simple printable list

Looking for a neck pain exercise sheet to keep by your desk? Here are five gentle exercises that NHS physiotherapy leaflets and the Chartered Society of Physiotherapy (CSP) use for everyday neck pain. Print this page or save a screenshot of the list.

Stay safe: move slowly and only as far as is comfortable. Stop if an exercise makes your pain worse or makes you dizzy or unwell. The CSP advises getting medical advice straight away if exercises worsen your pain. Don’t start these after a fall, a crash or a blow to the head until you have been checked (see the red flags). If your neck keeps flaring up, a physio can tailor a plan for you.

Waking up with a stiff neck: pillow and position

Waking up with a stiff neck usually means your neck spent hours bent or twisted. The NHS tips to prevent it:

• Keep your head level with the rest of your body when you sleep, rather than propped up or dropping down.
• Use a low, firm pillow and a firm mattress.
• Don’t sleep on your front, which keeps your head turned to one side all night.
• Don’t twist your neck in bed, for example reading or watching your phone with your head propped at an angle.

There is no one perfect pillow: research hasn’t found any type clearly better, and an NHS hospital leaflet notes there is no single recommended sleeping position. Choose what keeps your head level and feels comfortable. The next section shows how to set up each position.

If you also wake with a sore jaw or headache, night-time clenching may be playing a part: see teeth grinding and waking up with a headache.

Best sleeping position for neck pain

The best sleeping position for neck pain is on your back or your side, with a pillow that keeps your neck in a straight line with the rest of your spine. Avoid sleeping on your front, which the NHS advises against: it keeps your head turned to one side all night.

The research is small but points the same way. A scoping review found only four studies on sleep posture and spinal symptoms, and side lying generally came out as protective against waking pain and stiffness. A later study that filmed people sleeping at home found that those who woke with neck symptoms spent more time in awkward postures and changed position more often than people without symptoms.

For snoring, back pain, pregnancy and more, our guide to the best sleeping position compares side, back and front sleeping in more detail.

Choosing a pillow if you sleep on your side

Side sleepers need the most height from a pillow, because there is a gap between the ear and the mattress to fill. What matters is height and firmness, not a particular brand or material:

• Height: your head should sit in the middle, in line with your spine, not tilted up towards the ceiling or down towards the mattress. Broader shoulders usually mean you need a higher pillow. Ask someone to look at you from behind, or check in a mirror.
• Firmness: firm enough to hold its height all night. The NHS suggests a low, firm pillow for neck pain, and NHS physio leaflets suggest one you can adjust or mould so it supports your neck where it dips.
• One pillow is usually enough. Stacking two often pushes your head sideways. If one pillow is too low, a folded towel underneath is an easy way to fine-tune the height.
• Shape over material: a 2021 review found that for side sleepers, the shape and height of the pillow had more effect on how the neck lines up than whether it was made of rubber or feathers.

Desk set-up and phone use

Holding one position for a long time is one of the commonest causes of a stiff neck. The Health and Safety Executive (HSE) checklist for screen work:

• Screen: top of the screen level with your eyes, about an arm’s length away and straight in front of you, so you don’t have to twist.
• Keyboard and mouse: keyboard just below elbow height, mouse in line with your elbow.
• Chair: seat height that supports the front and back of your thighs, with good lower back support.
• Laptops: for long spells, use a separate keyboard and mouse and raise the screen on a riser.
• Breaks: short and often is better. The HSE says 5 to 10 minutes every hour is better than 20 minutes every 2 hours.

Phones: a 2025 meta-analysis of 7 studies (10,715 people) found that people who overused their smartphones were more than twice as likely to report neck pain. The studies only show a link, not proof of cause, but it’s an easy habit to change: hold your phone closer to eye level, use a stand for video calls and put it down every so often to roll your shoulders.

Working from home on a sofa or kitchen table? Our guide to working from home and staying well has routines that build in movement.

Stress and neck tension

Many people carry stress in their neck and shoulders. NICE’s summary lists anxiety and depression among the factors that contribute to neck pain, alongside posture and strain. A 2025 review of 6 studies found that psychological distress and catastrophising (expecting the worst about pain) predicted neck pain that lasts or keeps coming back. That doesn’t mean the pain is “in your head”; it means looking after your mind is part of recovery.

• Learn to spot your own stress symptoms, such as raised shoulders, a clenched jaw and poor sleep.
• Try progressive muscle relaxation, which works through tensing and releasing each muscle group, including the neck and shoulders.
• Use a quick breathing technique from our guide on how to calm down when you notice your shoulders creeping up.
• Keep moving on stressful days: a short walk is good for your neck and your mood.
• If stress or worry is taking over, talk to your GP about support such as talking therapies.

Stiff neck and headache

A stiff neck and a headache often go together. The NHS describes tension headaches as pain on both sides of the head, face or neck, like something pressing on or tightening around your head. Stress and poor sleep are common triggers, and the NHS suggests a low, firm pillow and heat or cold packs if neck pain comes with them.

The NHS says to call 999 or go to A&E if you have a headache with a very high temperature, a stiff neck or bright lights bothering you, or a headache that started suddenly and is extremely painful. Trust your instincts: if you feel very unwell, don’t wait.

Red flags: when a stiff neck is urgent

After an injury: if your neck pain started after a fall, a car crash or a blow to the head, get it checked. An NHS hospital leaflet advises going to A&E if you have worsening pain, problems with coordination or walking, heaviness or weakness in your arms or legs, or loss of bladder or bowel control. For whiplash, the NHS advises an urgent GP appointment or NHS 111 if you have severe pain despite painkillers, pins and needles, trouble walking or sitting upright, or an electric-shock feeling in your neck and back.

Numbness or weakness: NHS Inform says to contact your GP practice urgently, or call 111 if it’s closed, if you have worsening clumsiness, numbness, pins and needles or weakness in one or both arms, problems with balance or walking, or neck pain with a severe headache.

Neck lumps: when to see a GP

A lump on the side of your neck, whether it hurts or not, is most often a swollen gland (lymph node). The NHS explains that glands swell near an infection to help your body fight it, often with a cold, tonsillitis or an ear or throat infection, and they should go down within 1 to 2 weeks. They are rarely caused by anything more serious, but a painless lump still shouldn’t be ignored.

iThe NHS says to see a GP if a lump or swollen gland:

• is getting bigger, or a swollen gland hasn’t gone down within 1 week
• is still there after 2 weeks
• feels hard or doesn’t move when you press it
• comes with night sweats or a very high temperature
• appears when you have no other signs of illness or infection
• is just above or below your collarbone

Get an urgent GP appointment or contact NHS 111 if you have swollen glands and find it very difficult to swallow or have difficulty breathing. If your glands are up with a sore throat, our guide to sore throat remedies covers what helps while it clears.

When to see a GP or physio

The NHS suggests seeing a GP if:

• the pain or stiffness hasn’t gone after a few weeks
• painkillers aren’t helping
• you’re worried about the pain
• you have other symptoms, such as pins and needles or a cold arm

iNHS Inform also says to contact your GP if you have neck pain and feel generally unwell, or develop blurred vision, ringing in your ears or dizziness. For whiplash, see a GP if it hasn’t improved after a week.

iPhysio without a GP: in many areas you can refer yourself to NHS musculoskeletal (MSK) services, including physiotherapy. Check your local NHS website or ask your GP surgery. A physio can give you a strengthening plan if your neck keeps flaring up.

Where our products fit (honestly)

No supplement or balm is a treatment for a stiff neck, and CBD isn’t a treatment for neck pain. Gentle movement, sleep and proper medical advice come first. Here’s how our products can sit alongside a healthy routine.

Our CBD Balm, Muscle and Joint Support is a massage balm made with CBD, peppermint, eucalyptus and juniper. It feels cooling and non-greasy, and some people like it as part of a self-massage routine after a warm shower. Read more in our CBD balm guide.

Our Magnesium Glycinate Sleep Complex is an evening drink with magnesium bisglycinate and citrate, glycine and L-theanine. Magnesium contributes to normal muscle function. For more, see magnesium and muscles.

If you also take CBD by mouth: the FSA’s 10mg a day figure is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.

iOur products are for adults (18+) only. We don’t recommend our products during pregnancy or breastfeeding. If you take prescribed medicines, check with your pharmacist before adding a supplement.

Related guides

• If neck pain comes with tingling in your arm or hand, read our guide to pins and needles.
• Tension often travels up into the face as well: see jaw pain for clenching, TMD and a daily jaw-relaxation routine.
• If neck tension spreads to an ache behind your eyes, see headache behind the eyes.
• How to use a hot water bottle safely and how to read its daisy wheel date.
• If the pain sits more in your shoulder than your neck, our guide to shoulder pain has a where-it-hurts causes table and a simple NHS exercise routine.
• Wondering whether the way you sit is to blame? Our guide to posture explains what the research really shows.
• Tingling in the hand isn’t always from the neck: our carpal tunnel guide explains how to tell the difference.
• If the ache spreads down between your shoulder blades, see our guide to upper back pain.
• Muscle knots for how to ease a tender knot at the base of your neck with heat and self-massage.
• Dizzy when you move your head? See vertigo exercises at home and when to worry.
• Comparing rubs? Our guide to CBD balm vs Tiger Balm covers ingredients and safety.
• Thinking about CBD? Read CBD oil for pain: what the evidence says and how to choose before you buy.
• For a headache at the back of the head and other spots, see headache locations and what they mean.