Finding Neck Pain Relief With The Perfect Pillow
Much like your mattress, your pillow can make or break the quality of your sleep. While falling asleep on the wrong pillow can agitate your already-existing neck pain, a supportive pillow can give your neck the rest it needs to hold your head up high through another day at the office. So, before you rush in and buy the first neck pillow you see online, take some time to identify your unique support needs and what other qualities you want in a pain-relieving pillow.;
How To Get Rid Of Stiff Neck In Less Than 90 Seconds
Living with Neck Pain in Santa Maria is terrible! We know, because we see hundreds of patients here on the central coast every month with just this issue!
Working on computers and staring down at our smartphones for hours each day has left over 20% of us experiencing neck pain over the past few months. A stiff neck is usually the result of postural issues that have tired the neck muscles over time. Weakened, or unbalanced, muscle strength can place additional stress on your spinal joints and lead to changes in how you move, extra pressure on your discs, and pain.
Why it Matters:
If you are looking down at your digital devices all day every day, the stress can add up and result in your neck not moving correctly. At this point, it’s only a matter of time before you wake up with a stiff neck or turn your head during the day and are greeted by an intense muscle discomfort or pain.
Here are our 3 smart tips for getting rid of that stiff neck:
- Perform exercises each day to stretch and strengthen the muscles that support your neck.
- Sleep on a supportive pillow to keep your head in a neutral position throughout the night.
- Visit your chiropractor regularly for gentle adjustments to restore the proper motion of your neck
- and spine.
- Next Steps:
- Science Source:
- Do You Have a Stiff Neck? Try These Simple Remedies. Cleveland Clinic. 2015.
How To Treat Stiff Neck In One Minute : Detailed Instructions
Jenny Hills, Nutritionist and Medical Writer Health
Most of us experience a stiff neck once and awhile after a restless nights sleep or from sitting at a computer desk for too long. Generally, a stiff neck is regarded as a normal condition that can be treated at home.
The characteristics of stiff neckmay include pain and difficulty moving the neck from side to side. A stiff neck is also one of the causes of pain in the back of head. Symptoms dont usually last longer than a few days and can be managed using the protocols below.
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The Best Pillow For Neck Pain Relief And Recovery
If you work a desk job or any job that requires heavy computer use, you likely start to feel the strain in your neck by early afternoon, day after day.;
When you finally hit the hay after an exhausting day, you want the weight to lift from your shoulders, letting you drift off to sleep with ease.;But all too often, the relief never comes. Instead of finding comfort and support, your neck feels even worse when you lay down.;
How can laying in bed put strain on your neck?;While your mattress may be the culprit,;your pillow should be the primary suspect. If your pillow allows your neck to fall out of alignment with your spine, it can aggregate existing pain and make it difficult to fall asleep. The lack of support may also;leave you feeling sore throughout the next day.;
Fortunately, using a pillow that cradles your head and enforces alignment gives your neck time to rest and restore. There are a lot of inventive pillows available that fit the bill, you just have to know what to look for.;;
Note:;Switching to;the right pillow may help relieve neck pain symptoms, but you should see your doctor about the source of the pain and treatment options. We hope this guide helps you through the pillow shopping process, but only your doctor can offer medical advice.
Stretch But Avoid Sudden Movements
Stretching can help relieve the pain and stiffness, and prevent it in the future. Its important to stretch gently and slowly. Sudden movements can cause more inflammation, pain, and a more serious injury. Apply a heating pad or take a warm shower before stretching.
Stretches include:
- Roll your shoulders backward and then forward in a circle.
- Press your shoulder blades together and hold the position for a few seconds, then repeat.
- Slowly turn your head from side to side.
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Pay Attention To Your Sleeping Position
Wacky sleeping positions seem to be a common cause of neck stiffness or shoulder pain at night. Make sure to sleep on your side or on your back but not on your stomach .
If you still prefer to sleep on your stomach, be mindful of the pillows you use. Pillows that are too large may push your neck too far to the other side when sleeping on your side.
Your pillows should be no larger than the space needed for your head to lie flat without curving up. You can even train yourself to sleep properly with no pillows. Feel the natural alignment of your head and neck position without the influence of pillows. When you sleep, make sure your head and neck are properly aligned with the rest of your spine.
To avoid waking up in pain, make sure you arent sleeping directly in the path of cold air. This can cause the neck muscles to tighten.
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How To Soothe A Sore Neck
Neck pain essentials include icing and heat, gentle therapeutic exercise, and good posture.
Sore neck? It’s pretty common. And most men get neck pain for the same reasons they suffer low back pain. “In the vast majority of people, it’s routine muscle strain and sprain,” says Dr. Robert Shmerling, associate professor of medicine at Harvard-affiliated Beth Israel Deaconess Medical Center. “The neck has to support that heavy bowling ball on top.”
The remedies for neck and back pain also have some things in common. First, ease the early intense pain with rest, ice, and heat; then move on to gentle stretching and strengthening exercises. Later, avoid bad posture and other habits that could trigger another neck pain crisis.
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Strengthening Exercises For Shoulder Pain
These are two examples of strengthening exercises that help prevent shoulder pain using little to no equipment.
- Fill a water bottle about ¾ full
- Keeping your arm straight, hold the bottle in front of you at shoulder height for 30 to 60 seconds
- Switch arms, doing this 3 times on each side
- Lie on your stomach with your arms at your sides. Put a pillow under your forehead if you need to
- Gently bring your shoulder blades together and toward your feet
- Relax your shoulders about halfway down and hold for 10 seconds
- Release your shoulders and repeat the exercise 10 times
You can also prevent neck and shoulder pain by working on your posture.
A Pillow Designed For Your Sleep Position
Pillows arent a one-size-fits-all product. How you sleepwhether on your side, back, or stomachdetermines how much support you need from your pillow and where you need it. Understanding your sleep position and how it affects your shoulders, neck, and head can help you find a pillow that counteracts the pressure put on your neck and straightens it to align with your spine.;
Side Sleepers:;
Due to the broadness of your shoulders, laying on your side on a flat surface naturally creates a space between your head and mattress. Unless you want to engage your neck muscles the entire night, you need a pillow that fills that gap and creates a level surface for your head.;
In order to elevate your head to the same height as your spine, youll need a thicker pillow than back and stomach sleepers. Side sleepers typically require a pillow around 5 or 6 inches thick to fill the space and support their head.;
Back Sleepers:;
Back sleepers dont need as much loft from their pillows as side sleepers. If a back sleeper uses a pillow thats too thick, it will push their neck forward, forcing it to bend slightly toward their chest. The best pillows for back sleepers have medium-loft, typically starting around 3 inches thick.
Some back sleepers tend to roll their head to one side, which twists and strains their neck. If you sleep with your neck turned and it causes pain, you may want a firmer pillow that stabilizes your head in a straight position to help break this habit.
Stomach Sleepers:;
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What Are Common Neck Pain Causes
Neck pain tends to peak in middle age, and is slightly more common in women and in patients with a family history of neck pain, says NYC-based interventional pain physician and physiatrist, Benjamin Bonte, MD. Smokers, patients with psychological diagnoses such as depression and anxiety, and patients with a sedentary lifestyle are also more at risk.
Neck pain is most common in people over the age of 50. But beyond good old aging, the causes of neck pain are as varied as the list is long. Speaking of heres a list of some of the more common causes of neck pain:
- Injury and Accidents:
- Whiplash is a common neck injury sustained when the head is forced to move backward and/or forward beyond the normal range of motion. The unnatural and rapid movement of the neck affects the muscles and ligaments, which tighten and contract. This creates muscle fatigue resulting in pain and stiffness. Whiplash is most commonly sustained due to a car accident, but can also result from traumas such as a fall or a sports accident.
- Nerve Compression: When a nerve becomes compressed, it can cause pain that moves up into the head, behind the eyes, into the jaw, down the arms, says Dr. Penhollow. Herniated discs are the most common cause of nerve compression and spinal stenosis , but bone spurs can also compress nerves.
The most common types of neck pain.
There are different neck pain profiles. Some people experience only one type, while others experience a combination.
Give Gua Sha A Chance
Gua sha typically involves having a trained practitioner use a spoon to apply short strokes down the skin of the painful area. Gua sha is from Chinese Traditional Medicine, and its applied to areas of the body where blood circulation is believed to be stagnant and blocking energy . While there is no scientific evidence for qi, some people have reported neck pain relief from gua sha. One small study found gua sha to relieve neck pain more than heat therapy,3 but not all studies agree and more research is needed.4
See Gua Sha for Chronic Neck Pain
When performed by a trained professional who uses sterile equipment, gua sha is generally considered safe. This treatment should not be applied to damaged or thinning skin. Also, as part of normal gua sha strokes across the skin, tiny capillaries break and cause petechiae to form, which might be misinterpreted by others as a rash or bruising from abuse. The petechiae typically clear up within a few days.
Swimming is a great low-impact exercise for many people who have neck or back pain. Being in the water adds buoyancy, which means less stress on the spine. Depending on the cause of your neck pain, consult with your doctor or physical therapist regarding which swim strokes may need to be avoided or modified.
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When To See A Doctor For A Pulled Muscle In Neck
A minor soft tissue injury of muscles, tendons and ligaments in the neck or anywhere in the body should heal within just a few days, or at least begin to show signs of good improvement within that time.; If within 5-7 days you do not notice a considerable amount of pain reduction, or if in the first 3-5 days you notice an aggravation of pain or appearance of new symptoms you cannot explain, call your primary care doctor or chiropractor for evaluation, diagnosis and treatment.
Being examined by a doctor is essential for all neck strains or complaints that arise from a significant mechanism of injury.; This is also true for severe, persistent, or especially for unexplained symptoms or problems.
As with other skeletal complaints and injury that might be considered mild to moderate, ;supportive self-treatment that guides prompt reduction of pain and other symptoms is usually enough for complete recovery without the need for medical intervention.
How To Lower Risk For A Stiff Neck
- Practice good posture. Getting into the habit of always using good posture can go a long way toward preventing aches and pains. Some examples could include setting up a workstation to be ergonomically-friendly, lifting heavy items with the legs rather than the back, or sleeping on the back or side with an ergonomic pillow. Being aware of posture throughout the day can keep the spine naturally aligned and minimize stress on the neck.
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Can Neck Pain Be Prevented
The best way to prevent neck pain is to keep your spine flexible and your muscles strong. You can do this with regular exercise 30 minutes on most days. Make sure you take plenty of breaks throughout the day to stretch.
Its important to develop good posture especially when youre sitting, at work or driving. Try not to slouch or to poke your chin out. A supportive pillow is also important to prevent neck pain.
What Are The Complications Of Neck And Back Pain
-
Loss or productivity: Back pain is the most common reason for disability in working adults.
-
Nerve damage: If your back pain is from a herniated disc, pressure on the spinal nerves may cause a variety of problems, such as weakness, numbness, or severe shooting pain that travels from the back to the leg.
-
Depression: Back or neck pain can disrupt all aspects of a persons life: work, physical exercise, social activities, and sleep. The anxiety and stress caused by the change in mobility and pain can lead to depression.
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Weight gain: Loss of mobility and inability to exercise can lead to weight gain and the loss of muscle strength.
It is a good idea to see a health care provider if you have numbness or tingling, or if your pain is severe and does not improve with medication and rest. If you have difficulty urinating, weakness, pain, or numbness in your legs, fever, or unintentional weight loss, you should call your health care provider right away.
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Other Causes Of Neck Pain When You Wake Up
There are certainly other causes that can also contribute to you waking up with neck pain. In some cases, you may develop a sore neck during the day, too. Some common causes of neck pain include:
- poor posture during the day
- working too long at a computer, or watching television for too long without changing positions
- osteoarthritis in one of the upper spinal joints
- nerve compression caused by a herniated disk or bone spur in your neck
What Causes Back And Neck Pain
Even with today’s technology, the exact cause of back and neck pain is hard to find. In most cases, back and neck pain may have many different causes. They include:
- Overuse, strenuous activity, or improper use, such as repetitive twisting or heavy lifting
- Trauma, injury, or fractures
- Breakdown of vertebrae, often caused by stresses on the muscles and ligaments that support your spine, or the effects of aging
- Infection
- Problems of your vertebrae and bones that you were born with
- Abdominal problems, such as an aortic aneurysm
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Massage For A Stiff Neck
To reduce tightness, pain in base of skull and inflammation, try massaging your neck for several minutes to relax the muscles while increasing blood circulation.
You can also massage with essential oils that are good to relieve pain and inflammation, such as peppermint essential oil, which contains natural analgesic properties that naturally reduce pain. Peppermint also contains methanol that helps naturally soothe sore muscles.
Start by relaxing your muscles by taking a hot shower or bath. Mix a tablespoon of carrier oil such as coconut or olive oil with a few drops of the peppermint oil and massage the affected area in firm yet gentle strokes for several minutes. If you cant reach the pain, try asking a friend or a family member for help.
If you are interested to learn more about essential oils you can find useful information in my e-book Magical Aromatherapy which will help you to discover the power of essential oils and the most effective ways to use them.
What Are The Most Common Nonsurgical Treatments For Neck Pain
If you are experiencing chronic pain , it is important to seek medical attention for further evaluation and treatment. Treatments for neck pain vary, depending on the cause and duration of the neck pain you are experiencing. Many neck pain patients find relief in using one or a combination of these therapies. The most common treatments include:
Medications: Both over-the-counter and prescription medications may help manage neck pain, reduce inflammation, and decrease muscle spasm and sleep disturbance. The first line of treatment when it comes to neck pain medication is typically non-steroidal anti-inflammatory medications , such as ibuprofen and naproxen, and acetaminophen . Some NSAIDS can be applied topically to the skin, such as Voltaren Gel and Aspercreme; other topical treatments include Icy-Hot, lidocaine based patches, and CBD creams/ointments.
Prescription medications such as muscle relaxers and nerve pain medications are sometimes considered, says Dr. Bonte. Muscle relaxants are used more often for acute pain rather than chronic pain.
For those with neuropathic neck pain, injections including a steroid and pain reliever may be effective, especially if done in conjunction with physical therapy. Ablation of the nerves near the neck joints may improve mobility and reduce pain, too.
Complementary therapies:Alternative treatments may be helpful in managing neck pain. Some of the more popular complementary therapies for treating neck pain include:
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