How to Get Rid of a Crick in Your Neck (The Right Way)
Woke up with that annoying “crick” in your neck? You know the one—tight, achy, and you suddenly can’t turn your head without doing a full-body pivot? It’s a common issue, but there’s a right (and wrong) way to deal with it.
Let’s break down what’s actually going on—and how to fix it with movement, not just meds or a massage.
What is a Crick in Your Neck, Anyway?
Most of the time, a “crick” is a small joint restriction or muscle spasm around your cervical spine—the seven vertebrae that make up your neck. It’s often caused by:
Poor sleeping posture
Stress and tension
Long periods of sitting or looking down
Minor joint movement restriction or soft tissue irritation
This leads to protective muscle guarding—your body’s way of saying “something doesn’t feel right,” so it tightens up to limit movement.
Why Movement (Not Just Rest) Is Key
Research shows that early, gentle movement helps improve recovery from neck pain faster than immobilization. Motion promotes:
Synovial fluid exchange (your joints’ natural lubricant)
Neuromuscular re‑education (training your brain to stop guarding the area)
Circulation, reducing stiffness and inflammation
Translation: movement helps you heal smarter—not just faster.
3 Science‑Backed Moves to Try at Home
1. Chin Tucks (Neck Retraction)
Helps restore alignment and reduce nerve irritation.
Sit tall, gently pull your chin back (like a double chin) without tilting your head. Hold for 5 seconds, repeat 10 times.
2. Cervical CARS (Controlled Articular Rotations)
Video Demo:
Improves joint mobility and motor control.
Slowly rotate your neck in a full circle (like you’re drawing a halo with your nose), moving through your full pain‑free range. Perform twice in each direction, moving slowly and with control.
3. Scapular Wall Slides:
Addresses postural habits that contribute to neck tightness.
Stand with your back against a wall, elbows bent. Slide arms up like a “Y” then back down. Keep ribs down and neck relaxed. Repeat 10 reps.
When to Get Treatment
If the crick lasts more than a few days, radiates into your arm, or keeps coming back—it’s time to get assessed. At Cruz Chiropractic Wellness, we combine soft tissue work, chiropractic adjustments, and rehab‑based exercise to resolve the root cause and keep it from returning.
Where to find treatment for those pesky cricks in your neck in New York City
A crick in the neck is your body’s nudge that something’s off—but it doesn’t have to derail your week. With smart movement and the right support, you’ll be turning your head with ease in no time.
Not sure what’s safe to do? Book a 15‑minute consult and let’s build your custom neck fix plan.
At Cruz Chiropractic in NYC, we focus on holistic, whole-body treatment that will help you feel better for the long haul. We’d love to work with you. We’re conveniently located in NYC’s Flatiron District.
