Waking up with a torticollis is something many people experience: a blocked neck, sharp pain, sometimes stiffness that extends to the shoulder or upper back. This problem, benign but very disabling, affects both stressed assets than poorly positioned sleepers.
The good news is that there are several effective and complementary solutions to relieve torticollis quickly and prevent its recurrence.
In this article, we look at 7 most effective approachesscientifically validated and used in clinical practice.
1. Apply heat to relax muscles
Heat is the first reflex to adopt in cases of torticollis.
It acts as a natural relaxant by improving blood circulation and reducing muscle tension.
- How do you go about it?
Use a hot water bottlea heating patch or a warm towel applied to the neck for 15 to 20 minutes, several times a day. - Avoid the coldexcept in cases of trauma or inflammation (after a shock).
The heat also prepares the muscles for an eventual therapeutic massage or a physiotherapy session.
2. Correct your posture and limit sudden movements
A torticollis is often the consequence of a postural imbalance Inadequate sleeping position, a screen that is too low, or prolonged static posture can be the cause.
- What to do:
- Avoid turning your head suddenly.
- Maintain an upright, comfortable position.
- Support the head with a ergonomic pillow or a cervical cushion.
- Correct the ergonomics of your workstation.
These small adjustments promote faster healing and reduce the risk of recurrence.
3. Consult a physiotherapist
La physiotherapy is one of the most effective treatments for relieving torticollis, especially when the pain lasts for several days.
Le physiotherapist works on :
- Le muscle relaxation using gentle manual techniques.
- La cervical mobilisation to restore mobility.
- From strengthening and stretching exercises to stabilise the neck.
Certain physiotherapy techniques (ultrasound, electrostimulation, cryotherapy) can also help to reduce pain and inflammation.
4. Call in an osteopath
L'osteopathy effectively complements the work of the physiotherapist.
The osteopath will look for the mechanical cause of the blockage (articular, muscular or postural) and use gentle manipulations to restore mobility.
One session often provides rapid relief of pain and helps prevent recurrences, by acting on the entire posture (neck, back, shoulders, jaw...).
This approach is particularly indicated when torticollis sets in with no apparent cause or after a stressful period.
5. Managing stress and emotional tension
Stress is a underestimated factor torticollis. It causes involuntary contractions of the cervical muscles, particularly the trapezius and neck muscles.
To release these tensions:
- Practice deep breathing exercises or cardiac coherence.
- Try the yogathe meditationor gentle relaxation techniques.
- Adopt a routine of regular sleep and muscle relaxation before bedtime.
Learning to better manage stress can considerably reduce the frequency of blocked neck episodes.
6. Use medication if necessary (with medical advice)
In the event of severe pain drug treatments can be prescribed:
- From painkillers (paracetamol, ibuprofen) to reduce pain.
- From non-steroidal anti-inflammatory drugs if the torticollis is accompanied by inflammation.
- From muscle relaxants over a short period.
However, these drugs do not treat the causebut temporarily relieve symptoms.
It is always advisable to consult a general practitioner or a physiotherapist before prolonging their use.
7. Prevent recurrences by adopting a healthy lifestyle
Once the pain has passed, it is essential to prevent recurrence :
- Keeping your neck supple with gentle daily mobility exercises.
- Strengthening back muscles and posture.
- Keeping an eye on your pillow and change your bedding regularly.
- Keep properly hydrated to keep your muscles supple.
- Avoid cold draughts on the back of the neck.
A consultation preventive with a physiotherapist or osteopath can often identify imbalances before they become painful.
In conclusion
Torticollis is a common but rarely serious problem. With the good practice and a appropriate careHe recovered within a few days.
The combination of rest, warmth, manual care and postural correction remains the most effective strategy.
And above all, don't forget that every stiff neck is different. a message from the body It reminds us that the neck bears a great deal of physical and emotional strain, and deserves special attention.
