Condition guide
Woke up unable to turn your head, as if your neck were locked to one side? Wry neck is a sudden spasm of the muscles on one side of the neck that leaves the head tilted and turned to one side. It can be very painful and frightening, but it usually gets better on its own within a few days. Slow, regular movement is the best way to help it recover.
You can gently move your neck in each direction every few hours and increase the movement day by day. Movement will not damage your neck.
A heat pack wrapped in a towel eases muscle stiffness for many people.
Taken regularly before the pain becomes severe, paracetamol or ibuprofen can make the exercises easier. If you have other conditions or take other medicines, you can check with your doctor or pharmacist first.
You can keep your neck and back upright when sitting and working. One firm, supportive pillow may help.
If the pain lasts for weeks or keeps coming back, you can look at the neck pain and desk work guides.
Exercises at home
Start the movements slowly and small, and widen them a little each day. A mild stretch is normal; do not push into pain. Stop the exercise if you get pain spreading to the arm or numbness.
Sit upright and keep your shoulders still. Slowly turn your head to one side as far as the pain allows, hold for 2–3 seconds, then turn to the other side. Try to look a little further each day.
5–10 times each way, every few hoursSit upright. Slowly bring your ear towards the shoulder on the same side; do not lift your shoulder. Hold for a few seconds at the comfortable end point, come back to the middle and switch sides.
5–10 times each side, every few hoursSit upright. Slowly lower your chin towards your chest, then come back to the middle and look up gently towards the ceiling. Keep the movement small and widen it as the pain allows.
5–10 times, every few hoursSit upright. Lift your shoulders up towards your ears, then let them drop. Then roll your shoulders forwards, then backwards. It helps the neck and shoulder muscles relax.
5–10 times, every few hoursSit up straight, looking straight ahead. Without tilting your head, draw your chin straight back, as if making a double chin. Feel the back of your neck lengthen; hold for 5 seconds, then relax.
10 reps, 2–3 times a dayStand or sit up straight. Without lifting your shoulders towards your ears, draw your shoulder blades back and slightly down towards each other. Hold for 5 seconds, then relax.
10–15 reps, twice a dayIt usually gets better within a few days. The muscle spasm often eases in 24–48 hours, while full recovery can take up to a week. Sometimes it lasts longer or comes back later for no clear reason.
No. Moving the neck gently will not damage it; in fact, increasing the movement day by day supports recovery. If the pain is very bad, you can rest for a day or so and then start moving gently.
Heat eases muscle stiffness for many people. To avoid burning your skin, you can wrap the heat pack in a towel.
Usually not. The advice is to move the neck gradually and carry on with your daily activities as far as possible. Taking painkillers regularly, before the pain becomes severe, can make the exercises easier.
Sources
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