Up to 1 in 10 adults have neck pain when sleeping , and women are more likely than men to have it. The severity of neck pain varies. There are three types of pain: acute (less than six weeks), subacute (six to twelve weeks), and chronic. Self-treatment usually gets rid of acute neck pain quickly, but some people have it for longer.
What Causes Neck Pain After Waking Up?
You might not give much thought to how you sleep or what pillow you use. But the way you sleep and the pillow you use can make your neck stiff, give you back pain, or cause other pain. Research shows that sleeping problems may be the cause of up to 5% of new cases of chronic pain. You can change these things, which might help your neck pain and other pain.
Sleeping Position
Everyone has a favorite way to sleep. It’s bad for your neck if yours is on your stomach. You can twist your neck for hours if you sleep on your stomach. It might make the muscles in your neck sore in the morning. If your mattress doesn’t give you much support, sleeping on your stomach can hurt your back. Your stomach might sink into the bed, which could hurt your back and spine.
Choice of Pillow
Getting the right pillow is important for keeping your neck healthy and pain-free since you sleep with your head and neck on it for so long every night. A pillow that doesn’t support your neck and head can make your neck hurt and tense. At night, feather or memory foam pillows can “cradle” your head and keep your spine and neck straight.
Quick Movement
Your neck can get strained when you do fast things like sit up or throw your arms and legs around in your dream. Your neck can also get hurt if you toss and turn while you sleep.
Previous Injury
Getting whiplash or hurt in sports might not hurt at first. The effects on the body might not show up for days. If you hurt your neck, you might feel fine in the morning but have a stiff neck in the evening.
Neck pain in the morning can be caused by other things. You might also get a neckache during the day. Common reasons for neck pain:
- Bad posture from sitting at a computer or TV for a long time without moving around.
- Osteoarthritis in a joint in the upper back nerve pressure from a bulging disk or a bone spur in the neck
Tips to Avoid Neck Pain and Shoulder Pain
Following are the tips to avoid neck pain after waking up:
Switch Out your Pillow
Your pillow should support your neck’s natural curve and keep it that way by keeping it neutral. Do not use pillows that are flat or too high. A firm contour pillow is what we recommend. The contour shape keeps your neck straight while you sleep. Long periods of stomach sleeping can hurt your muscles and joints because it turns your neck.
Try a Different Way to Sleep
Your neck will feel better if you sleep on your back or side. This pillow will help your lower back if you sleep on your back. Place it under your knees. Make sure your pillow is high enough to support your neck if you sleep on your side. Keep your back straight by putting a pillow between your knees and keeping your spine straight. Watch out not to lie on a shoulder that hurts. You may recline on your side or back.
Get a New Mattress
Your mattress can make it hard to sleep. A deep, soft mattress that sinks is not a good idea. It’s also hard to sleep on hard mattresses. Your neck and back will feel better on a medium- to firm mattress.
Take Proper Rest
If changing where you sleep and your pillow doesn’t help, think about how you normally sleep. Do you get enough sleep every night? Do you spend too much time on your phone or computer before bed? At night, do you drink coffee? Check your habits to see if they are another reason you can’t sleep.
Talk to Physical Therapist
Physiotherapy is a great way to treat neck pain when sleeping. Your physiotherapist will figure out what’s wrong with your neck by getting a full history. Hands-on manual therapy, ultrasound, heat packs, and TENS can help loosen up tight muscles and joints. Stretching and strength training will be part of your workout plan. Stretching is essential for maintaining muscle flexibility and preventing discomfort. Working out your upper back and shoulder blades will support your neck and fix any problems or overcompensation. The pain management in Dallas will recommend you exercises that are specifically designed to help you get better faster.
Conclusion
Neck pain when sleeping may occur due to sleeping on one’s stomach or the deterioration of the mattress or pillow. If you sleep on your back or side, you should use a firm or medium-firm mattress and a pillow that is made to support your position. For mild neck pain, you can do neck exercises and stretches, take over-the-counter painkillers, get a gentle massage, use hot or cold therapy, and learn relaxation techniques to calm down. If your neck pain doesn’t go away or gets worse after home treatment or if you have other painful symptoms, you should see a Dallas pain doctor or go to the hospital.
