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How to Get Rid of a Stiff Neck with a Heated Neck Wrap | Moji

If you’ve experienced neck pain or a stiff neck, you know how painful it can be and how much it can limit your daily activities. Thankfully, most neck pain isn’t permanent and neck pain treatments can be done in the comfort of your own home with a heated neck wrap, rest, and gentle stretching. Below you’ll learn some of the main causes of neck pain and how to get rid of a stiff neck with our top tips for neck pain treatment.

Common Causes of Neck Pain

If turning your head gently from side to side is difficult or painful, you may be suffering from a stiff neck. This type of neck pain may also result in headaches, shoulder pain, or even pain that radiates down the arm if you have a pinched nerve. Although painful, neck pain on its own is not a major cause for concern. However, combined with other serious symptoms, a stiff neck could be an indicator of a much bigger problem and you should consult a physician immediately. Here are some common causes of neck pain and how to identify if your situation requires further treatment.

1. Disorders

The cervical spine encompasses all of the bones, joints, muscles, and nerves in your neck, and your spinal cord runs right down the center of it all. Age, injury, or wear to any of these components can lead to disorders that cause you to have a stiff neck. Disorders with spinal nerves, bones, joints, or muscles can also lead to neurological problems and intense pain. Some of the most common cervical spine disorders are listed below.


  • Cervical Disc Problems—Spinal discs cushion your vertebrate, but as you age they can herniate or degenerate. If they do, they can irritate nerve roots resulting in a stiff neck or pain in your shoulders, arms, and/or hands.
  • Spinal Stenosis—This often develops at the same time as spinal osteoarthritis and occurs when facet joints in your spine get close to spinal nerve roots or actually get into the spinal cord area. As you can imagine it can result in a stiff neck, difficulty walking, and arm pain or tingling.


Spinal disorders should always be treated by medical professionals, even if you don’t have severe symptoms. Disorders with the cervical spine tend to get worse over time and getting the right medical care early on can help prevent or slow down future damage.

2. Strains

When you do repetitive tasks or have bad posture for extended periods of time you put additional strain on your neck that can cause neck spasms or a stiff neck from tight muscles. Some of these activities involve holding your phone between your head and shoulder when making calls, looking down at your computer at work, carrying heavy bags on only one shoulder, and sleeping with your neck at a bad angle. Looking down for long periods of time can lead to what is referred to as “text neck” because so many people get a sore neck from looking down at their smartphones.

3. Infections

Although uncommon, a stiff neck can be caused by a serious infection like meningococcal disease. If your neck pain has any of the following accompanying symptoms, be sure to contact your physician immediately.


  • Headache
  • Fever
  • Coordination issues
  • Vomiting or nausea
  • Weight loss
  • Fatigue
  • Mental changes

In the case of infection, at least one of these other symptoms will appear slightly before you get a stiff neck or around the same time it occurs. If you do have any of these additional symptoms it’s important to seek medical help immediately to determine the cause of your neck pain, but it does not necessarily mean you have a serious medical condition.

Neck Pain Treatment

Thankfully, most of the time a stiff neck is not serious and will heal on its own after a few days. While it does take time to see improvements to a stiff neck, there are things you can do to speed up the healing process. Some of the most common neck pain treatments include:

  • Rest—This is one of the most important neck pain treatments you can do for your body when you have a stiff neck. In order for your body to fully heal, you must take some time to rest. Avoid doing anything that will stress your stiff neck further, and be sure to get some good sleep. It’s also important not to rest for too long. Don’t take more than a day or two or the inactivity may weaken your neck muscles.
  • Use a Heated Neck Wrap—Heat increases blood flow to your neck and can help speed up the healing process. Apply a heated neck wrap for 15-20 minutes at a time and let yourself relax.
  • Stretching—Don’t jump into stretching right after you’ve developed a stiff neck or you could do more harm than good. However, gentle stretches can help you get a better range of motion while you’re recovering from neck pain.
  • Low-Impact Exercises—Stretching and even walking can help you recover faster because it improves blood flow and encourages oxygen circulation that speeds up the healing process.
  • Medicine—Over-the-counter medication is sufficient for most people doing neck pain treatment at home. Some common anti-inflammatory drugs include ibuprofen and naproxen. Read over the side effects and dosage before you use them.

There are many neck pain treatment options, and many people use a combination of them to improve their stiff neck.

Lower Your Risk of a Stiff Neck in the Future

Once you’ve recovered from your stiff neck you’ll likely want to avoid any future relapses—if possible. You can lower your chances of having neck pain in the future by doing a few simple things.

Strengthen Your Neck

Strong neck muscles have an easier time supporting the weight of your head, as well as help you to maintain better posture—and they tend not to get stiff or spasm as often. You might consider working with a physical therapist to develop some neck strengthening exercises for your neck.

Have Good Posture

Your posture can significantly impact whether you get a stiff neck or not. Many people work in job positions where they sit at a computer and look down at a screen all day long, others have physically demanding jobs that require lifting heavy objects, which places a lot of strain on their spine. There are some things you can do to improve your posture no matter what kind of work environment you find yourself in.

If you lift heavy objects at your job, make sure you are lifting with your legs and not your back to avoid injury. For office workers, your workstation can do a lot to improve your posture. Don’t slouch at your desk and make sure your computer monitor is positioned so you can look straight ahead (and not down) at the screen while you work.

Heated Neck Wraps

One of the best ways to relax the muscles in your neck and get pain relief from a stiff neck is to use a heated neck wrap. A heated neck wrap offers relief from stiffness, spasms, pain, and can even be used to help you warm up before playing sports or other activities. For safety reasons, you should limit your use to 15-20 minutes at a time. They are a great, drug-free way to get neck pain treatment.

The Moji heated neck wrap has no cords or water to worry about and is a mess-free way of getting targeted heat relief to your neck and shoulders. You can even adjust the pressure on your neck with heated hand straps. Heated neck wraps are one of the best ways to treat a stiff neck, and knowing how to get rid of a stiff neck will help you treat neck pain quickly when it rears its ugly head.  


If you have ever dealt with iliotibial band syndrome, you know how truly debilitating this condition can be. Don’t let it get you down. We’ve got the tips you need to alleviate and prevent IT band syndrome such as rolling your outer thigh muscle with a massage roller at home.

What is Iliotibial Band Syndrome? 

Iliotibial band syndrome is an injury that comes from strain and overuse. Pain is felt when the IT band (the connective tissues that run along your outer thigh between your pelvis and tibia) becomes taut enough to rub against your thigh bone. Ouch.

What Causes IT Band Syndrome?

IT band syndrome can occur for a number of reasons.

1. Overuse

Training too hard can cause your IT band to become inflamed and tight enough to rub against the bone — especially if you’re not giving yourself enough time to stretch every muscle properly. If you believe overuse is the cause of your IT band syndrome, cut back your training hours and spend some quality time with a massage roller. If you continue at a rate your body can’t handle, you’re going to cause permanent damage.

2. Improper Form

IT band syndrome is not uncommon in athletes who put a lot of strain on their knees and legs, such as bicyclists, runners, and weightlifters. If your favorite exercise activity isolates the muscles in your legs, you must work out with an exceptional form to avoid this condition. Improper technique can do a lot more damage to your body than simply tightening your IT band. If you’re not training too hard, it may be time to get some help perfecting your form.

3. Uneven Ground

Another major cause of this painful condition is the frequent exercise on uneven ground. Long distance runners experience IT band syndrome more than other athletes because they train and perform on the ground that isn’t always even. Running or walking along a slight incline will increase pressure and strain to the downhill leg. Repetitive exercise along uneven terrain is jarring to the muscles, joints, and bones. Listen to your body as you train. Pay close attention to how it reacts along certain trails or during specific exercises.

How to Stretch the Outer Thigh

You can prevent debilitating outer thigh pain by making a few necessary adjustments to your exercise regime. But to relieve your pain, all you need to do is stretch the outer thigh muscle with a foam roller.

Stretching the outer thigh is fairly simple. We’ve broken it down for you in the following steps:

  1. Lay on your right side with your foam roller directly beneath your hip bone.
  2. Prop yourself up with your elbow. Cross your left leg in front of you and place your foot on the ground for balance.
  3. Carefully roll along your foam roller until it is positioned just above your knee before rolling back to the starting position.
  4. Pause and apply more pressure in particularly tight and tender areas.
  5. Repeat steps 1-4 on your left side.

By making small changes to your exercise routine and using a foam roller to regularly stretch your iliotibial band that runs along the outside of your thigh, you’ll be able to relieve your outer thigh pain, prevent IT band syndrome, and train efficiently.


Is your daily routine negatively impacted by that relentless ache in your lower back? Can you feel it throbbing for attention as you read this? You’re not alone. According to the National Institute of Neurological Disorders and Stroke, around 80% of adults suffer from lower back pain at some point in their life.

You may not be able to prevent it entirely, but you do have the power to alleviate your pain with a foam back roller. In this article, we’ll dish out the benefits of using a foam roller for your lower back and teach you how to use one properly.

Foam Back Roller Benefits back roller

Many benefits come from using a foam back roller on a consistent basis. Here are just a few of the top reasons to add one to your collection of health and fitness equipment:

1. Increased Flexibility

Fascia is a fibrous, densely woven connecting tissue that forms around muscles and organs throughout your entire body. Although this tissue is essential to your health, it can also cause pain when it constricts.  A fascia buildup around the muscles in your back can cause stiffness and decrease your range of motion. By using a foam back roller regularly, you can prevent and reduce fascia buildup by properly breaking up the layer of fascia around your back muscles.

2. Improved Oxygen Flow

Your muscles require oxygen to perform their best—especially when you’re exercising. Without an adequate amount of oxygen, your muscles will tire more easily, resulting in a more strenuous workout, muscle damage, and even injury. Using a foam back roller will stimulate blood flow, which delivers oxygen to different parts of the body. The more oxygen your muscles receive, the better your workout and the smoother your recovery will be.

3. Back Pain Relief

For many people all over the world, back pain is impossible to avoid. Whether the cause is exercise, standing for extended periods of time, or sitting at a desk all day, back pain is a debilitating result. Rolling on a foam roller at the end of a long day can help alleviate your pain. As the foam roller moves from your shoulders to your lower back, it stretches stiff and sore muscles and breaks up the fascia buildup that we mentioned earlier.

Even though there are plenty more benefits we could highlight, we’ll stop here to explain how to use a back roller properly and effectively.

How to Use a Back Roller for Lower Back Pain 

There are a variety of ways you can use a back roller for your lower back pain, but the one way that you should NOT use your foam back roller is by placing and rolling it directly beneath your lower back.

You might think that if your lower back hurts, the best place to put the roller would be under your lower back, but that is not the case. By placing your foam roller underneath your lower back, you might increase your back pain if you irritate the already agitated muscles in your lower back.

Instead, use your foam roller to stretch out the connecting parts of your body that directly affect the muscles in your lower back:

  • Hips
  • Calves
  • Glutes

Tip: It’s important when using your roller to avoid rolling directly against the bone.

Now that you know about the benefits of using a foam back roller and how to use a back roller for lower back pain, it’s time for you to start treating your back muscles to a foam roller treatment on a regular basis. If you don’t already have one, add a foam roller to your essential health and wellness equipment!


When your hamstring tightens up, it can really hurt! You can relieve hamstring pain with these easy exercises you can do from home. Your hamstring is one of the muscles in your body that works quietly, helping you get around without much fuss. But when you injure that muscle, it lets you know.

A hamstring is a muscle group in the back of your thigh. It is what allows your knee to bend and flex. The hamstrings also wrap around your hip, which helps you extend your leg when you run or walk. Simple stretches such as the ones we discuss here and at-home remedies will help you keep your hamstrings in optimal health. Here are a few of the reasons healthy hamstrings are so important:

  • Healthy hamstrings help prevent injury.
  • They can help prevent or treat lower back pain.
  • Healthy hamstrings maintain and improve the mobility in your legs, which will help you with everyday athletic activities like training to run a marathon or something simpler like walking up the stairs.

Five Simple Hamstring Stretches

Simple stretches can help keep your hamstrings feeling limber and reduce your risk of injury. If you start to feel pain, stop the stretch immediately and consult a doctor. Here are a few you can try: 

  1. Hamstring StretchesSit on the floor with your legs straight in front of you. Extend your arms and reach for your toes, bending at the waist but do not lift your knees. Hold this stretch for 15-20 seconds before you relax. Repeat this stretch three times. If you have lower back pain or sciatica, be careful when doing this stretch as it can aggravate lower back problems.
  2. Sit on the floor with one leg straight and the other bent so the sole of your foot rests against your leg. Reach forward toward your toes on the straight leg and hold for 10 seconds. Repeat with the other leg.
  3. While standing, cross your feet and gently lower your arms toward your feet. Keep your knees straight while you hold the stretch for 15 to 30 seconds. Switch feet and repeat the stretch on the other side.
  4. Stand with one foot against the wall with your heel on the ground. Put your hands on the wall at shoulder height. Step back while gently pushing forward to the wall but remember to keep your back straight and hold it for up to 30 seconds. This works to help loosen calf muscles as well. Repeat these steps three times on each leg.
  5. Use a foam roller under your thighs and put your hands on the ground behind you so that your weight is supported. Roll back and forth until you find a tight spot. Maintain the pressure for up to 30 seconds.MojiHeat Heated Roller

With a little care, your hamstrings will remain healthy and pain-free, so you can be more active. Caring for your hamstrings is easy, especially with a foam roller. This tool will not only help soothe sore muscles, but it can also help heal them. The MojiHeat Heated Roller combines the benefits of traditional foam rolling with the comfort and relaxation of therapeutic heat. It’s one of the best ways to alleviate pain in your legs.


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