Are you one of the 50 million of Americans living with chronic neck pain? If so, you know how painful the condition can be.
Not only can it make simple things like turning your head difficult, but it can also prevent you from sleeping. While poor sleep can cause neck pain, the opposite is true as well.
Here are some tips that can help you know how to relieve neck pain from sleeping. Read on to find out!
Identify the Cause of Neck Pain
Neck pain from sleeping or a stiff neck is often caused by a lot of things. To help relieve neck pain, it’s important to identify it and treat it accordingly. To identify the cause of neck pain, start by seeking advice from a medical professional and seeking an accurate diagnosis.
Once the cause is identified, make necessary lifestyle changes. Additionally, be sure to seek out physical therapy exercises and stretches to further reduce neck pain. With these steps, you can begin to relieve neck pain from sleeping.
Finding the Right Mattress and Pillow
Finding the right mattress and pillow can help relieve neck pain from sleeping. Begin by evaluating your current mattress and pillow. If it’s too soft or too firm, or if you wake up feeling uncomfortable, it’s time for an upgrade.
Look for a mattress that’s not too soft or too hard to support the neck. Also, consider mattress toppers if needed. Pillows should be supportive and mold to your neck’s shape properly.
If there is an underlying issue at play, such as poor sleeping posture or a slipped disk, an orthopedic neck pillow may be required. Once both the mattress and pillow have been chosen, they should be adjusted as needed to find a comfortable position for sleep.
Setting up a nighttime routine may also help alleviate neck pain from sleeping. Doing simple things such as avoiding caffeine before bedtime and getting 7-8 hours of sleep per night can help ensure restful sleep.
Adjusting Your Sleep Posture
When sleeping on your back, keep a pillow under your knees to reduce the curve in your lower back. When sleeping on your side, place a pillow between your knees to maintain proper alignment in the spine. When sleeping on your stomach, using a pillow or an extra pillow under your stomach and pelvis can help keep your spine in alignment.
Be sure to adjust the pillows to make sure your head is not bent too far forward, back, or sideways. Lastly, try to keep your upper back straight and relaxed when sleeping to reduce tension build-up.
Avoid Sitting in Hunched Posture
To relieve neck pain from sleeping, it is important to avoid sitting in a hunched posture. Sitting hunched forward can increase the strain and tension on your neck as it unevenly distributes your weight and pulls your shoulders downward.
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To maintain a better posture, be sure to sit up straight on a chair that has support for your lower back so that your spine is in a neutral position. Place your feet flat on the floor and keep your elbows at your sides. Make sure you do not tuck your chin towards your chest and avoid cradling your phone between the shoulder and the ear.
Rest and Relax Your Neck When Needed
Resting and relaxing your neck is an important step in relieving neck pain from sleeping. The first thing to do is to take a break from any physical activities or strenuous activities that could strain your neck further.
Finding a comfortable position for the neck is also important. This can involve propping the neck up with a pillow and avoiding sleeping positions on the stomach or sides, as these postures can increase pain.
For those that use a computer or phone, ensure their posture is in a relaxed position to reduce strain. Heat and cold therapy can also reduce tightness and tension while speaking to a medical professional can provide more direction and advice if the pain persists. Rest, relaxation, and exercise all have a part to play in relieving neck pain from sleeping.
Consider Doing Neck and Shoulder Stretches Before Bed
Consider doing neck and shoulder stretches before bed to relieve your neck pain from sleeping. Before you sleep, try some stretches to release tension and reduce muscle stiffness. Start with shoulder shrugs, circling your shoulders in a forward, then backward rotation.
Also, slowly roll your head in circles, bending your neck forward and backward, side to side, and pause in the middle. You can stretch your arms and shoulders, too. Put your right arm over the right side of your head and use your left fingers to pull your arm toward the left side.
Repeat on the other side and with your arms stretched to the side; lift your arms and hold for a few breaths. Stretching your neck and shoulders before
Get Help from Professionals
Getting help from professionals is a great way to relieve neck pain from sleeping. Doctors such as physical therapists, osteopaths, and chiropractors can provide treatments and exercises designed to reduce neck pain.
Through hands-on adjustments, manual therapy, temperature therapy, or even massage, they can improve posture and alignment, reduce tightness and strain, and help manage pain.
Alternatively, you may also consult a professional provider such as those found at https://drhorine.com/back-neck-pain/ to access more specialized treatments. They can recommend exercises to strengthen the neck and upper back muscles and provide support for the head and neck.
In addition, medications such as ibuprofen and muscle relaxants can be prescribed to reduce inflammation and tension in the neck. However, if the symptoms continue, an X-ray or MRI may be required to assess any possible damage and rule out other causes of neck pain.
All About Knowing How to Relieve Neck Pain From Sleeping
After considering potential causes, sleep positions, and other factors that can increase neck pain, it’s time to know how to relieve neck pain from sleeping.
Try going to bed and waking up at the same time for a consistent sleep schedule. With these tips and tricks, you can get relief from neck pain and get a better night’s sleep!
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