Ball Massage The Knot
If you have poor hand strength or grip strength, you can utilize a ball. Use any kind of ball, like a tennis ball, golf ball, or baseball. Move the ball around the muscle, finding the knot area and pressing it into it. There will be more pressure and will feel slightly uncomfortable. Wait for the muscle to relax a little bit so the sensitivity decreases. Look for another spot. Do one set of five repetitions, looking for 5 sensitive spots.
BallMassage the Knot
If you have poor movement in your shoulder or you cant hold a ball, you can utilize a wall. This is another way of adding intensity. Place the ball between the wall and yourself. Move the ball around your neck muscle, find the sensitive area then press into it. Do one set of 5 repetitions, looking for 5 sensitive spots.
Take care!
Rick Kaselj, MS
Body Awareness And Pain Prevention
Changing your nighttime routine can help you to alleviate your pain. You can do this by being aware of your body position when you are watching tv or reading a book. Taking into account where your pain is radiating from, such as your lower back, can help you to get into a more comfortable position before falling asleep. Making sure as much tension is taken off your troubled area as possible can help you wake up not as stiff and ready to take on the day. If you do wake up a little stiff some light stretching should be completed.
More Resources About Neck Pain
Lower right back pain can be hard to shake. Even mild back pain can damper your energy levels and take away your focus at work. If youre experiencing lower right back pain, its time to get to the bottom of your back pain.
Dont write off your pain as simply a bad nights rest. You deserve to know the cause of your lower right back pain and how to relieve it.
Luckily, most cases of lower right back pain are a result of musculoskeletal issues and not an urgent medical crisis. Of course, that doesnt make your back pain any less serious. Whatever the cause, youll need to treat your condition to get better, even if that means self-care remedies that you can easily find at home.
Lower right back pain should be taken seriously: its often a sign that some area of your body is out of balance. And with everything going on in your life, back pain is the last thing you need.
Today, well look at common causes of lower right back pain and how to relieve it. Lets get your back on track, so that you can feel great again.
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What Causes A Sore Neck When You Wake Up
You may not give much thought to your body position while you sleep or the kind of pillow you use. But both your sleeping position and pillow can trigger a stiff, sore neck, and also lead to back pain and other types of pain.
Research shows that sleeping problems may be at the root of of new cases of chronic pain. Many of these factors are controllable, which means that by making some changes you may be able to alleviate your neck pain, and other types of pain, too.
How To Get Rid Of Neck Pain From Sleeping Wrong
If youve woken up with sudden neck pain you may have slept in an uncomfortable position. Try changing sleep positions and avoid sleeping on your stomach as this puts a strain on your neck. Do some gentle stretches, have a hot bath, and use ice or heat packs to relieve tension and inflammation.;
A;quality pillow;is essential no matter what your sleep position
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Why Do I Sometimes Wake Up With A Stiff Neck
It is not uncommon for people to go to bed symptom-free, only to wake up in the morning with an aching neck or back. This type of nighttime-acquired pain can arise due to an unsupportive pillow, a poor sleeping position, or a sudden movement.
Although pillows are intended to support the spine in a neutral position, they can cause symptoms such as a stiff neck when they lack support. Even if your pillow feels comfortable, it may not be an appropriate pillow for minimizing or preventing neck pain. To help support your neck, it may be best to avoid a feather pillow or regular foam pillow, and instead choose a contoured latex, foam, or polyester pillow.
Additionally, recent studies confirm the connection between sleep posture and waking with a stiff neck or an aching back. To help prevent the development of neck or back pain during the night, try sleeping on your side. In studies, the side-sleeping position was found to be the most preventative of spinal symptoms, such as neck pain, while stomach sleeping was most likely to cause spinal pain. Stomach sleeping is believed to induce pain because it places an increased load on spinal tissue.
Prior injuries like whiplash can cause neck pain, and the pain can worsen during the night. An aching neck or back may also be caused by sudden movements, such as myoclonus , a brief involuntary twitching or jerking of a muscle or group of muscles, including neck muscles.
Match Your Pillow Height With Your Sleeping Position
While there is no single pillow height that works best for all sleepers, you want a pillow that supports the natural curve of your neck. To help ease the stress on your neck, follow these guidelines for choosing the correct pillow based on your preferred sleeping position:
- Back Sleepers may benefit from a thin pillow. Test if a pillow is right for you by lying down on the pillow and having a family member or friend take a picture of the curve of your neck. Ideally, the curve of your neck will look similar to when you’re standing with good posture .
- Side Sleepers typically need a thicker pillow than back sleepers to ensure the neck and head are positioned in the middle of the shoulders. Your height and the width of your shoulders will help determine the kind of pillow you ought to buyso if youre petite you will need a slimmer pillow than if youre broad-shouldered.
If youre a back or side sleeper, you may also benefit from placing a small roll-shaped pillow under your neck for additional supportor you can simply use a rolled-up towel.
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You Arent Sleeping On Your Back
Sleeping on your back is typically the best position for allowing your spine to rest comfortably. Sleeping on your back and wedging a pillow under each arm can reduce the amount of strain on your neck. You may also want to try sleeping on a slight incline. This can be achieved using a foam wedge or switching to an adjustable bed.
Wrong Type Of Pillow For Your Neck
Like mattresses, your pillows are a factor in the health of your neck while you sleep. If youve been using an overstuffed pillow or one that is too thin, you could potentially be hurting your neck more than helping it. You should always make sure your neck is supported by your pillow, which often means having a taller pillow for your neck than your head. If your neck is not touching a pillow at all, that means it doesnt have proper support.
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Pillow Use For Stomach Sleepers
Stomach sleeping, also known as prone sleeping, is a very problematic sleep posture. Stomach sleepers put too much pressure and unnecessary tension on their rotator cuff tendons, facet joints, stomach, neck, spinal cord, and back muscles. Medical professionals advise patients to avoid it altogether. The sleeping posture also requires the neck to be rotated to one side for breathing purposes, further increasing your risks of getting a stiff neck.
Pillows do not do a good job of support with this position. However, you can try putting a flat pillow under your stomach to increase the length of your lower back curve. This further relaxes the muscles and rotator cuff tendons. You can try propping your head with a pillow to retain your bodys natural alignment during your sleep.
Correct positioning is essential to ease back pain. Although pillows may be effective, they often fall out of place during sleep. The best way to eliminate, or at least curb, upper back pain is to ensure a good nights sleep. That is best achieved by using an adjustable bed frame that can put the spine in a neutral position that does not strain the vertebrae, muscles, or joints. A good mattress is also essential. It should cushion the bodys joints. The best way to avoid upper back pain after sleeping is by ensuring you get a good restorative sleep every night.
Find The Right Mattress
Other factors contribute to neck aches after sleeping, and one of them is sleeping on a bad mattress. While your pillows keep your neck in proper alignment, your mattress helps your spine stay in proper alignment.; When you sleep on a mattress that does not give your spine enough firmness and support, you are exposing yourself to numerous health risks such as reduced blood flow, heat, spinal injury, a pinched nerve, and sleep apnea. Also, sagging mattresses can add to soreness on the bodys pressure points or bony prominences, causing hip aches after sleeping.;;Investing in a Yaasa Adjustable Bed Frame can prevent and get rid of all of your aches and pains. With a click of a button, your sleep position is automatically adjusted to Zero Gravity the best sleep position for achieving pain relief, restorative sleep, and correct spinal alignment. You can easily adjust the bed with its wireless remote control and take advantage of the USB ports positioned on either side of the bed without sitting up. The Yaasa Adjustable Bed Frame is also compatible with many types of mattresses. These bed frames work perfectly with memory foam, foam, latex, pocket coil, or a hybrid of any of these.
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Stretch The Muscles In Your Neck
Its always best to warm up muscles before stretching, so its advisable to take a hot shower or use a hot compress first. The key with stretching is to not overdo it! Heres 4 of the simpler stretches recommended by WebMD:
- Slowly turn your head to the left. With your left hand, apply very light tension on your chin so that your head turns slightly more. Hold for 20 seconds and return your head slowly to center. Repeat on the right side.
- Tilt your head to the left and try to touch your left ear to your shoulder. With your left hand, apply light pressure on your temple. Hold for 20 seconds and repeat on the right side.
- Bend your head forward and try to touch your chin to your chest. Relax the shoulders as you do this. Hold for 20 seconds and repeat.
- Lie on your back with your knees bent and a pillow under your head and neck for support. Nod your head forward gently, as though you were saying yes. Hold the position for 10 seconds and then relax. Repeat 10 times.
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If your pillow doesnt keep your head at the correct level, it is likely you will experience back and neck pain.
Side Sleeping Aligns The Spine
Side sleeping relieves neck and shoulder pain because it aligns the spine and hips and is gentle on the head and neck.
If youre dealing with shoulder pain, always lay on the side opposite of the achy shoulder. Not only is laying on the affected shoulder painful, but it also hinders blood flow, disrupting the healing process. Shoulder pain sufferers should also try hugging a pillow or tucking one under their impacted arm to open up their shoulders and reduce pain.
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Awareness Of Sleeping Positions And Proper Pillows Can Minimize Neck Pain
As with so many things, when it comes to neck pain, an ounce of prevention may be worth a pound of cure. It’s true that some causes of neck pain, such as age-related wear and tear, are not under your control. On the other hand, there are many things you can do to minimize your risk. One place to start is to look at how you sleep and what effect this may have on neck pain.
Sleeping On Your Back With A Pillow Under Your Legs
A lot of sleep studies suggest sleeping on your back, with a pillow situated beneath the crooks of your legs, can aid in maintaining your lower back curve. This might seem like a subtle aid, but its entirely conducive to a morning free of back stress. If youre having trouble maintaining a position, or if your pillow deflates overnight, consider placing a small, rolled-up towel beneath the small of your back to hold your body in place.
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Exercises To Relieve Neck Pain From Sleeping
Rick KaseljFitness, General, Neck Pain, Sleep
Happy Monday! I hope you had a great weekend.
I wanted to start the week off with a little tip on what to do if you wake up with neck pain from sleeping.
Enjoy the article and video!
~ Rick
=======================================================
In todays video, I will explain in detail what to do about neck pain after sleeping.
Want A Solution To A Consistent Problem Try Something Easy
ProTip: Got Neck Pain After Sleeping? Try This!The wrong pillow can exacerbate or even be the cause of your neck pain. Often the solution is simple: replace your pillow with a more suitable one. A;good pillow will keep your spine from bending unnaturally upwards or downwards and provide comfortable, even support for your entire head and neck.
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After Youve Slept Funny
Your alarm goes off. You wake up and feel it instantly. Your neck is killing you. Youve got a day to tackle work to do and kids to take care of. What do you do about your sore or stiff neck when you slept on it wrong? Here are some ways to loosen things up:
Bring the heat literally apply some heat. Most of the time a muscle spasm or muscle tension is to blame for a stiff neck in the morning. That calls for heat. That means a heating pad or HeatWrap like ThermaCare®. Even a long, hot shower will help. According to Paul Jeffords, M.D., a spine surgeon at Resurgens Spine Center in Atlanta, Heat will increase blood flow and help loosen up the muscles.
The wrong pillow can cause a stiff neck if the pillow isnt supporting your neck in a neutral position.
Start with some gentle stretching. After youve warmed things up, here are some slow stretches to try. Repeat each one 10 times.
- Neck rolls: Tilt your head to the right and then roll it forward in a U shape to your left side. Then switch it up and go back again.
- Chair stretch: Sitting down, hold both sides of the chair. Pull lightly on one side while you tilt your head to the opposite side, then do the reverse side.
- Head rotation: Starting with your head directly over your neck, rotate right as far as you can, then rotate left as far as you can.
- Chin tuck: Gently tuck your chin down to your chest, then untuck.
Sleeping With Hand On Forehead
Research published in the Journal of Physical Therapy Science in June shows that pain in the upper trapezius and scalene muscles of the right side of the neck was significantly greater when the persons dominant hand was placed on their forehead while sleeping. That is why keeping the hands by your side is better.
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Dont Sleep In The Supine Dhf Position
If youre one of those people who put one hand on their forehead while sleeping, youre may be contributing to your neck pain. When you sleep in this posture, the upper trapezius and scalene muscles are activated on one side. The imbalanced activation of the muscles causes a rotation in the neck, and that leaves you with a misalignment of the cervical spine.
Shower Or Soak With Bath Salts
Water may do wonders for your neck pain from sleeping wrong. When taking a shower, run lukewarm or hot water over your neck and head for about five minutes. Remember to keep your neck straight during the shower.
Alternatively, you can also soak in a warm bath with Epsom salt. This can improve circulation and relieve tension in your neck muscles.
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