Stiff Neck: Heat or Ice for Relief?

If you’ve ever woken up with a stiff neck, you know how frustrating it can be. One of the most common questions people ask is: “Should I use heat or ice for a stiff neck?” The answer depends on what’s causing your discomfort.

When to Use Ice (Cold Therapy)

• Sudden pain or strain. If stiffness came on quickly (like sleeping in an awkward position), ice can help reduce inflammation.

• Swelling or sharp pain. Cold numbs the area and calms irritation.

• How to apply: Use an ice pack wrapped in a towel for 15–20 minutes at a time.

When to Use Heat (Hot Therapy)

• Chronic tightness. If your neck feels stiff after long days at a desk, heat helps relax tight muscles.

• Stress-related tension. Heat boosts blood flow, easing tight shoulders and neck muscles.

• How to apply: Use a warm shower, heating pad, or warm towel for 15–20 minutes.

Combination Therapy
Sometimes alternating ice and heat works best — start with ice for new pain, then switch to heat to loosen up muscles.

When to See a Chiropractor
If your stiff neck lasts more than a few days, keeps returning, or comes with tingling or weakness in the arms, it may be more than just muscle tension. Chiropractic adjustments restore motion in the spine, reduce nerve irritation, and often provide lasting relief.

“Heat and ice both have their place. The key is knowing when to use each, and if stiffness keeps coming back, that’s a sign the joints need more attention.” — Dr. Josie DeRosa