With the exception of a few all-nighters, we assume you have been sleeping essentially every night for your entire life. Don't you just dread it when your neck or back hurts when you first wake up? How did I goof up by lying down, closing my eyes, and doing nothing, you might be asking yourself.
Don't be concerned, you did nothing wrong. There are several reasons why you can wake up with a stiff neck after sleeping. The most moving part is that there are some easy remedies you can implement to avoid developing neck pain while you sleep as well as steps you can take to manage any pain you do have.
1. Pillows are important.
The cervical spine can be strained as you sleep if your pillow is hard or if you raise your head too high, which can cause stiffness and soreness in your neck when you wake up. It's crucial to choose a pillow that will keep your spine as straight as possible throughout the full length of your sleep. For instance, having a wider cushion to support your neck if you sleep on your back could be beneficial, but the pillow should flatten out at your head. If you sleep on your side, the same applies.
While there are many different contour pillows available, you might also want to think about a down pillow since it fits your head and neck well.
2. Sleeping position is crucial.
The ideal position to sleep in to prevent neck pain is on your back, although side sleeping is a close second. Sleeping on your stomach should be avoided since it forces your head (and neck) to one side and forces your spine into an awkward position.
An excellent approach to reduce neck pain caused by sleep posture is to stretch your spine before bed and when you wake up. This is in addition to paying attention to how your neck is positioned while you sleep.
In addition to utilizing the right pillow when you sleep, pay attention to how you hold your neck while performing various tasks. You may occasionally tilt your head forward for an extended time while reading, using a smartphone, or watching television. This could put a strain on your neck's muscles and aggravate pain.
Find a means to support or raise yourself while performing these activities so that your head and neck are straight and supported. Adding more pillows or bolsters may be necessary for this. Try several things until you find what feels right.
Remember that getting a good night's sleep is one of the best ways to lessen pain. So be sure to strive for healthy sleeping practices:
A long pillow can be placed between your legs if you want to sleep on your side. This will maintain the alignment of your spine and improve your nighttime comfort.
Consider placing a pillow beneath your knees if you prefer to sleep on your back to relieve strain on your lower back. If you frequently wake up hurting and fatigued, you might also want to seek a new mattress.
There are indirect reasons for discomfort in addition to sleep posture, which is a direct cause of neck pain in the morning. For instance, perhaps your posture isn't the finest because you spend all day at a computer. Inflamed connective tissues from the previous night's overuse could cause stiffness and soreness in the neck the following morning.
When your neck has arthritis, that is another problem. Because your neck doesn't move as much while you're sleeping, inflammation has plenty of opportunity to develop.
One can significantly reduce the discomfort in either of these situations by doing a few of the exercises. Moreover, to lessen the inflammation in your neck, try applying an ice pack for around 20 minutes. Heat therapy after icing can help your tissues become more elastic and improve blood flow.
See us if your morning neck ache doesn't go away so we can figure out what's bothering you. We can assess your medical history, and way of life, and use modern imaging to see what's happening inside your neck.
Please get in touch with Texas Specialty Clinics to get started contact us at 254-324-7321 or FAX us at (888) 900-4530.