Waking Up With Neck Pain: Causes, Remedies, and Prevention
Waking up with neck pain is a global issue. You are not alone if you wake up with a sore neck. It is a common issue for those who sleep in awkward positions. Neck pain can result in affecting your mood and daily activities.
The following blog will highlight the causes, remedies and neck pain prevention. At the end of the post, you will understand how to enjoy a good night’s sleep.
What Is Neck Pain?
Neck pain is discomfort in the neck’s muscles, tendons, nerves, or bones. The neck is a complex structure supporting the head and connects it to the rest of the body. Neck pain ranges from mild to severe or acute or chronic.
Acute neck pain is sudden and usually lasts a few days. It is often caused by injury, strain, or inflammation. On the other hand, chronic neck pain is persistent and lasts for more than three months. Degenerative conditions, such as arthritis, disc herniation, or spinal stenosis, often cause it.
What Wakes You with a Sore Neck?
There are many possible causes of waking up with neck pain, but some of the most common ones are:
Your Sleeping Position
One of the factors that affect your neck health is how you sleep. Sleeping in a position that puts too much pressure on your neck can cause muscle tension or nerve compression.
Some examples of poor sleeping positions are sleeping on your:
- Stomach
- Back with a high pillow
- Side with a low pillow
Your Pillow
Another factor that can influence your neck comfort is your pillow type. A good pillow should support your head and neck in a neutral alignment that aligns with your spine. A lousy pillow can be too high or too low, old or worn out.
A pillow that is too high or too low can cause your head to bend up or down, resulting in muscle strain or nerve irritation. A too-soft or firm pillow cannot adequately support your head and neck, leading to joint misalignment.
Sudden Movement
Sometimes, you may wake up with neck pain because of your sudden movement during the night. It could be due to a bad dream, a loud noise, or an involuntary reflex. A sudden movement can cause your neck muscles to contract abruptly, resulting in injury or inflammation.
Previous Injury
If you have had a previous injury to your neck, such as whiplash, you may be more prone to developing neck pain when you wake up. It is because an injury can damage the tissues and structures of your neck, making them more sensitive to further stress.
How Can I Get Rid of Sleeping Neck Pain?
Although waking up with neck pain is a problem, you can relieve it and start your day. Here are some tips on how to get rid of neck pain from sleeping:
Sleep on Your Back or Side
One of the best ways to prevent neck pain is to sleep in a position that supports your natural spinal alignment. If you sleep on your back, use a pillow that is not too high or too low. If you sleep on your side, use a pillow that is not too soft or firm.
Switch Your Pillow
Another way to improve your neck comfort is to switch your pillow to one that suits your needs and preferences. Many pillows, such as memory foam, latex, and buckwheat, are available. The best way to choose a pillow is to try it out before buying it. You should replace your pillow every 18 to 24 months.
Yoga and Stretching
Another way to alleviate neck pain is to do gentle yoga and stretching exercises in the morning. It can help loosen up your tight muscles, increase blood circulation, and enhance flexibility and range of motion.
Some of the best yoga poses and stretches for neck pain are:
- Cat-Cow Pose: This pose helps stretch and mobilise your spine and neck. Start in this position on your hands and knees, placing your knees under your hips and your wrists under your shoulders.
- Child’s Pose: This pose helps relax and lengthen your spine and neck. To perform this pose, get down on all fours, your knees slightly wider than your hips and your toes touching.
- Neck Rolls: This stretch helps release tension and stiffness in your neck. To do this stretch, sit or stand with a straight spine and tilt your head to the right. Hold this position for 5 seconds, then gently roll your head forward, bringing your chin toward your chest.
Home Remedies For Neck Pain
If you are looking for some natural and easy ways to treat your neck pain at home, you can try some of these home remedies:
Ice and Heat
One of the most effective ways to reduce pain in your neck is to apply ice or heat to the area. Ice can help numb the pain and constrict the blood vessels, while heat can help relax the muscles and increase the blood flow. You can alternate between ice and heat every 15 to 20 minutes.
Neck Stretches
Another way to relieve neck pain is simple neck stretches throughout the day. Neck stretches can help loosen tight muscles, improve posture, and prevent further stiffness.
Some of the best neck stretches are:
- Side-to-Side Tilt: Tilt your head to the right, bringing your ear toward your shoulder. Use your right hand to press down on your left temple gently.
- Forward-and-Back Tilt: Tilt your head forward, bringing your chin toward your chest. Use your hands to pull down on the back of your head gently.
- Rotation: Turn your head to the right, looking over your right shoulder. Use your right hand to pull your head further to the right gently.
TENS Unit
It is a device that delivers low-voltage electrical currents to the skin through electrodes attached to pads. The electrical currents stimulate the nerves and muscles in the area, which can help block pain signals and release endorphins. You can buy a TENS unit at a pharmacy and use it at home according to the instructions.
Neck Traction
Neck traction is a technique that involves applying a gentle force to stretch and decompress the cervical spine. It can help relieve pressure on the joints in the neck and improve blood circulation. You can perform neck traction at home using a device such as a cervical collar, a towel roll, or a door pulley system.
Diet
Another factor that can affect your neck health is your diet. A healthy diet gives your body the essential vitamins to function and heal. Some of the best foods for neck pain are:
- Fruits and vegetables contain fibre and antioxidants to help prevent oxidative stress and inflammation.
- The anti-inflammatory and neuroprotective qualities of omega-3 fatty acids help relieve pain and protect the neurons from harm.
- Protein is essential for the body to develop and repair muscles and tissues. Lean beef, chicken, and soy products are a few examples.
- Water is vital for hydrating and lubricating the cells and tissues in the body. You should drink at least eight glasses of water daily.
What is the Best Sleeping Position for Neck Pain?
As we have seen earlier, sleeping in a position that supports your natural spinal alignment is one of the best ways to prevent neck pain. However, there is no one-size-fits-all answer to the best sleeping position for neck pain. Your best sleeping position depends on your preference, comfort level, and specific condition.
The key is experimenting with different sleeping positions and pillows until you find the best one. You can also consult your doctor or a sleep specialist for more advice.
Neck Pain Prevention
While neck pain can be treated and relieved with various methods, the best way to deal with it is to prevent it from happening in the first place. Here are some tips on how to prevent neck pain:
- Maintain good posture: Good posture means keeping your head, neck, and spine straight and avoiding slouching or hunching.
- Regular exercise helps you to build stronger muscles, become more flexible, and feel less stressed.
- Stretching can help loosen up your tight muscles, improve blood circulation, and enhance your range of motion.
- Use proper techniques: Proper techniques when lifting, carrying, or moving objects can help prevent strain or injury to your neck.
- Manage stress: Stress can cause muscle tension, headaches, and inflammation. It would help if you tried to manage stress.
Exercises to Strengthen Your Neck
One of the best ways to prevent and treat neck pain is to do exercises that can strengthen your neck muscles and improve your posture. Robust and flexible neck muscles can help support your head and spine and prevent injury and strain.
Here are some exercises that you can do at home to strengthen your neck:
Neck Stretch
This exercise helps stretch and relax your neck muscles. To do this exercise:
- Maintain a straight spine and relaxed shoulders whether you sit or stand.
- Bring your ear close to your shoulder as you slowly incline your head to the right.
- Gently press down with your right hand on your left temple.
- Switch sides after holding this stretch for 15 to 30 seconds.
- On each side, perform this exercise three to five times.
Dumbbell Shrug
This exercise helps strengthen your upper back and shoulder muscles. To do this exercise:
- One dumbbell should be held in each hand as you stand with your feet shoulder-width apart.
- Your hands should be facing inward while you maintain straight arms.
- As though you were shrugging, slowly raise your shoulders towards your ears.
- Lower your shoulders to the beginning position after holding this position for two to three seconds.
- Ten to fifteen times, repeat this exercise.
Chin Tuck
This exercise helps improve your posture and alignment by correcting the forward head position. To do this exercise:
- Maintain a straight spine and relaxed shoulders whether you sit or stand.
- You can create the appearance of a double chin by placing two fingers on your chin and gently pushing it back.
- For 5 to 10 seconds, maintain this posture, then release.
- Ten to fifteen times, repeat this exercise.
Frequently Asked Questions (FAQs)
Is it reasonable to sleep without a pillow?
Sleeping without a pillow can have pros and cons, depending on your sleeping position and preference. Sleeping without a pillow can help maintain your natural spinal alignment and reduce pressure on your neck and back. However, sleeping without a pillow can also cause your head to drop too low or too high, resulting in muscle strain.
How long does a poor night’s sleep cause neck pain?
Neck pain from sleeping wrong is usually mild and temporary and should go away within a few days with proper care. However, if your neck pain is severe or persistent, you should see a doctor immediately.
How many pillows should I sleep with?
Your preferred sleeping position will determine how many pillows you should use. Generally, you should use one pillow to support your head, neck, and spine while sleeping. However, some people may find sleeping with two pillows more comfortable. You can also use additional pillows to support other parts of your body.
What kind of pillow is best for neck pain?
The kind of pillow that is best for neck pain depends on your sleeping position and personal preference. Generally speaking, you should look for a pillow that is not too high or too low, soft or firm, and not too old or worn out. The best way to choose a pillow is to try it out before buying it.
How to fall asleep quickly?
Falling asleep quickly can be challenging for some people with stress, anxiety, or other sleep disorders. However, some tips and tricks can help you fall asleep faster.
Here are some of them:
- Follow a regular sleep schedule
- Relax and unwind before bed
- Make your bedroom comfortable
- Avoid using electronic devices before bed
Conclusion
Waking up with neck pain is an unpleasant experience that can affect your mood and productivity. However, understanding the causes and remedies of neck pain can prevent it from happening again and improve your sleep quality and comfort.
