How To Sleep If You Have Neck Pain

How To Sleep If You Have Neck Pain

How To Sleep If You Have Neck Pain

Start Your Morning With A Stretching Routine

Why You Have Neck Pain with Sleep. & How to STOP IT!

No matter how you sleep, itll do you some good to work on mobility as soon as youre up in the morning. Pham recommends focusing on stretches that open up your rib cage. That phrase may conjure stills from Alien, but in this case, opening up your rib cage basically means keeping it upright so your neck and back stay aligned.

When you sit slouched, your neck kind of comes forward, and your head kind of comes forward. So you essentially cannot have a straight neck without a straight rib cage, Pham says. If your foundationyour rib cageis crooked, then everything above it is also messed up.

And its not just your neck thats affected. When your ribcage leans forward as you slouch, your back muscles have to work overtime to keep you from flopping all the way forward. Thissay it with us, nowcan make back pain worse.

Below are a few movements Pham recommends doing in the morning to open up your rib cage, along with video demos of each exercise:

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Sleep With An Ideal Posture:

You might have adapted the improper posture which has caused a crick in your neck. More specifically, a human body structure needs a proper sitting, sleeping, and other posture maintained to let them work painlessly.

Sit straight on the chair, dont bend your neck and neither raise it very high. Furthermore, keep it in the standard front position. Importantly, always remember maintaining the right posture while watching TV or working at the computers.

Also, keep an accurate position while standing. More specifically, straighten your shoulders and keep the neck in the front/ straight/ neutral position.

As shown in the image, put an additional pillow under your knee to maintain your neck with the rest of the lower body at the time of sleep.

Thus, be notified of keeping an ideal posture at every part of the day.

Use A Hot Compress Or Heating Pad

Sometimes neck stiffness is caused by too much strain on the neck muscles while we sleep. This can cause blood flow to be restricted. One of the best ways to relieve stiff muscles and ease neck pain is to boost blood circulation by applying a hot compress to the affected area. You should apply heat for up to 20 minutes around 10 to 15 minutes before going to bed.

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Choosing The Best Pillows For Neck And Shoulder Pain

In addition to choosing a mattress for shoulder pain, you should look to buy a comfortable pillow for neck and shoulder pain relief because pillows keep your head in line with your spine and prevent your neck muscles from straining. Buckwheat, latex, down, and memory foam pillows are best for relieving nerve pain because they contour to your head and neck and provide excellent pressure relief.

Preventing Stiff Neck And Pain

Preventing stiff neck and pain is even more important than trying to numb it before you go to bed. But kissing goodbye to neck pain isnt easy, as you know. And the reason why is simple: its because neck pain is caused by many factors, each of which feeds into each other in a kind of vicious cycle.

One common reason why people experience neck and shoulder pain is their job. If you regularly have to lift heavy objects, this can cause shoulder pain and back pain. Try lifting with your legs, and keeping your back perfectly straight when you lift. If your pain is just too much for you, you may have to find another job.

But its not just heavy lifting that causes neck pain. Office work can too. When you sit at a desk for eight or nine hours a day, your posture will change. Your back curves too much, and your neck juts forward. Your shoulders roll forward too, to take up a better typing position. Try to remember to sit in a more natural posture for your body, or purchase corrective posture equipment.

Last but not least, your sleeping position may be to blame. After a long day at work, your pillow may not be giving your neck the support it needs. After a day of straining and damaging your neck muscles, you need to give your neck some time to heal. So why not consider getting rid of your pillow altogether?

Dont Sleep Without a Pillow

Sleeping with a Pillow

Sleeping with a Body Pillow

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Can Neck Pain Be Treated Without Surgery Click Here To Read Our Guide

Neck sprains are often confused for neck strains, but they are a bit different. Strains are often caused by poor posture , lifting something thats too heavy, or repetitive motions. A neck sprain occurs when a ligament or muscle in the neck is overly stretched. This injury may occur without any obvious reason, but a sudden impact causing the neck to extend beyond its normal range and then snap back is usually the cause. You may not experience the symptoms immediately: they usually take a day or two to present themselves.

A neck injury is likely to cause stiffness that makes moving the neck painful. This may also cause the back of the head, shoulders, and upper back to hurt. You may also experience dizziness, fatigue, ringing in the ears, and occasional numbness in the hands and arms. Other symptoms include muscle spasms, tingling or weakness in the arms, and increased irritability. If youre suffering from chronic, severe painespecially accompanied by pain radiating down your legs and arms, you should immediately seek medical attention.

Neck pain is often attributed to sleeping wrong, so how can you sleep right?

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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Stress Poor Sleep And Physical Ailments Over Time Can Lead To A Pain In The Neck

Everyday life isn’t kind to the neck. You may be all too familiar with that crick you get when you cradle the phone between your shoulder and ear, or the strain you feel after working at your computer.

Neck pain rarely starts overnight. It usually evolves over time. And it may be spurred by arthritis or degenerative disc disease, and accentuated by poor posture, declining muscle strength, stress, and even a lack of sleep, said Dr. Zacharia Isaac, medical director of the Comprehensive Spine Care Center at Harvard-affiliated Brigham and Women’s Hospital and director of interventional physical medicine and rehabilitation at Harvard Medical School.

The following six tips can help you find neck pain relief:

• Don’t stay in one position for too long. It’s hard to reverse bad posture, Dr. Isaac says, but if you get up and move around often enough, you’ll avoid getting your neck stuck in an unhealthy position.
• Make some ergonomic adjustments. Position your computer monitor at eye level so you can see it easily. Use the hands-free function on your phone or wear a headset. Prop your tablet on a pillow so that it sits at a 45° angle, instead of lying flat on your lap.
• If you wear glasses, keep your prescription up to date. “When your eyewear prescription is not up to date, you tend to lean your head back to see better,” Dr. Isaac says.
• Don’t use too many pillows. Sleeping with several pillows under your head can stifle your neck’s range of motion.

• Whats Good For A Sore Neck & Shoulders

  Best Sleeping Position If You have Neck & Back Pain, Sciatica & Scoliosis | Doc Cherry

  Using the right pillow, changing your sleep position, and stretching are the best ways to get rid of a stiff neck from sleeping. But, there are simple home remedies you can put into place at any time. These remedies can help to get rid of the pain for a while. Even momentary relief can give you what you need to get some sleep and be more comfortable in bed.

  Lets look at some of these useful tips to help reduce your neck and shoulder stiffness:

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  The Ideal Sleep Position: On Your Back

  The best position to avoid back pain is lying flat on your back. Even so, many people find it the hardest way to enjoy deep sleep. For optimal spine alignment, place one pillow underneath your head or neck and another underneath your knees. If youre pregnant, however, you should avoid this position because it decreases blood circulation to the heart and baby.

  Getting A Good Nights Sleep

• 1Make your bedroom cool, quiet, and dark. Set up an ideal sleeping environment so you can relax and fall asleep more easily. Dim the lights in your bedroom and make sure it is quiet. The temperature of your bedroom should be on the cooler side, as it is often easier to fall asleep in cooler temperatures.
• Draw the drapes or curtains in your bedroom to block out any natural light so your body knows it is time to go to sleep.
• 2Stretch your neck before bed. Do neck rolls from one side to the other so stretch out your neck so it does not feel as tense or strained. Try stretching your arms above your head and leaning from 1 side to the other to release tension in your shoulders and neck. You can also do a forward bend, letting your neck hang towards your toes, to stretch this area.XResearch source
• Get in the habit of doing at least 1-2 neck stretches a night before bed to help your neck relax and reduce your neck pain.
• 3Put your phone down an hour before bed. Scrolling through social media or the news on your phone can strain your neck muscles when you tilt or shift your head to gaze at the screen. The blue light on your phone can also block your bodys release of melatonin, a natural chemical that can help you sleep. Opt for reading a book instead, propped up on a pillow in bed so your neck is well supported.XResearch source
• You can also listen to calming music as you lay down in bed to help you follow asleep, listening to music does not require you to strain your neck muscles.

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  Invest In A Better Mattress

  If youve discovered that your sagging mattress is at the root of your neck pain, its time to throw it out and find one that is more supportive. Investing in a mattress that suits your medical needs as well as providing proper support can be a game-changer.

  When buying a mattress, consider your sleeping position. The type of mattress that you sleep on should complement how you sleep. For example, if you are a back sleeper, then sleeping on a firmer mattress will give you better support. Side sleepers, on the other hand, need a softer surface to help support the spine, hips, and shoulders. Supportive memory foam, as is used in The Yaasa Mattress contours around the body to protect the joints, making it great for any type of sleeping position.

  Practice A Consistent Bedtime And Sleep Routine

  

  Its vitally important to place yourself in an environment promoting a restful night without sleep cycle distraction. The rapid eye movement stage of your sleep cycle is where your brain and body does its growth and recovery work, the primary period where the processes, of learning, storing memory, and hormone balance occur .

  A few subtle bedroom changes can go a long way regarding sleeping through the night versus tossing and turning.

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  Why Is My Pain Worse When Sleeping

  The reason your neck pain might feel worse when youre sleeping is probably due to many factors. It starts with your habits during the day. If youre not moving around enough and youre staring at a computer all day, youre already going to bed after putting a strain on your muscles all day. When you get into bed and have the wrong pillow or sleeping position, that strain becomes even worse.

  Getting rid of your neck pain when youre sleeping may take a few lifestyle changes, as well as a change in your pillow. Between technology and different varieties of pillows, its no wonder more people are experiencing neck pain nowadays.

  We hope this guide has given you a bit more insight into why your neck and shoulders feel so stiff when you wake up in the morning. Or, why you cant get a good nights sleep because of the pain. By using the right pillow and sleeping in the right position, you can help to get rid of neck stiffness quickly and start sleeping better right away.

  How To Prevent Sleep Disturbances

  The first and foremost way to avoid neck pain when sleeping is simple: get into the right position. That means sleeping on your side or back. Here are some specific recommendations:

  1. If you do sleep on your back, choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head, notes Harvard Medical School. You can either insert a neck roll into the pillowcase of another pillow or get a specially designed neck support pillow.

  2. Feather pillows are a good choice because they will adapt to your necks shape. Replace them annually.

  3. Pillows made of memory foam can also be helpful in getting the shape ideal for your body.

  4. You dont want the pillow to be excessively big or firm since either quality can increase pressure.

  5. If you are lying on your side, you want the pillow to be higher beneath your neck.

  6. Traveling can often exacerbate neck issues. A horseshoe-shaped pillow can support your neck and prevent your head from dropping to one side if you doze, explains Harvard. If the pillow is too large behind the neck, however, it will force your head forward. This type of pillow can even be helpful on the couch when watching TV.

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  Sleep Products To Help With Neck Pain

  Mentioned above are some of the general products associated with sleep to help relax neck muscles while sleeping. Pillows are obvious choices due to how they can provide specific proper neck support as you rest, but other than knowing the difference between a soft or firm pillow, you may want to explore some of the other pillow choices specific to relieving neck pain.

  Obviously there are many sleep products that are better than others in reducing neck and/or back pain. In fact, many are focused specifically for posture and neck pain. Pillows can, and will, cause neck pain if not chosen with your comfort in mind. Since they are not a one size fits all product as many consumers wrongly assume, you should take your time exploring what options best fit your needs.

  They are the number one product to help alleviate the worst of your pain. Consider some of the following to help alleviate the discomfort associated with, or related to, nighttime neck irritation:

  Sleeping Positions For Back Pain

  How to Get Rid of Neck Pain From Sleeping Wrong

  Sleeping tips for back pain are similar as those for neck pain. Your best bet is usually sleeping on your back or on your side. These sleeping positions will help to keep a neutral spine position and allow the support of the natural curve of your spine.

  Sleeping positions that will help to reduce or eliminate back pain include:

  • When sleeping on your side, place a pillow between your knees. The pillow will help to keep your spine, hips, and pelvis all in better alignment.
  • Try placing a pillow underneath your knees if you are sleeping on your back.
  • If you do decide to sleep on your stomach, try placing a pillow under your abdomen. This pillow placement can help by relieving stress caused by degenerative disc disease.

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  The Best Sleeping Positions For Your Neck And Spine

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  • The Best Sleeping Positions for Your Neck and Spine

  Your body doesnt shut down when you sleep. The night is a regenerative time. Our bodies are mending and rejuvenating so that when we wake up we feel refreshed and ready to take on the day. Thats not always automatic, though. When it comes to back and neck pain, your body needs a little help from you to get things right.

  The position in which you sleep has a direct impact on your spine health. Most of us will wake up at some point in our lives with neck or back pain and oftentimes our sleeping position is the culprit. What can we do to fix it? In short, the way to ensure a happy spine is to keep it neutral. Neutral means that your spine is straight. This starts with your head and neck and goes all the way down. Even things like having your hips/pelvis tilted one way can in turn twist your spine.

  Below is a breakdown of the four most basic sleeping positions.

  The Overall Best: On your back. Sleeping on your back evenly distributes weight throughout your body and avoids unnatural or unnecessary curves in the spine. Use a small pillow underneath the head and neck to keep everything in alignment. Even better, a small cylindrical pillow in the crook of your neck supports your neck and keeps your head neutral on the mattress. Do note, though, that this sleeping position can cause some people to snore.

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  Think About How You Spend Most Of Your Day

  No, were not talking about mindfulness. Taking the way you spend your day into consideration when you get in position to sleep can help you figure out how to keep your body balanced and your muscles moving well.

  You essentially want to do the opposite of what you do during the day, Pham says. So for example, lets say youre a boxer and youre always rotated to the left or youre golfing and always swinging to one side. Its most likely going to be better to sleep in the opposite rotation.

  The same goes for desk jockeys. If you sit down in a chair for eight hours, lay on your back in bed for eight hours with your hips in the crease of your mattress, and dont do any exercises or stretches that include extending your back, your lower backs range of motion wont be stellar.

  You may not care now, but youll care when you blow out your back trying to spike a volleyball or dazzle your kids with a dunk on the driveway basketball court. Trying to sleep on your side or stomach might be a better option to keep things neutral.

  Another simple way to balance out your body, particularly if youre a gym rat, is to foam roll your abs. Yes, your abs. Its probably the last thing youd think to do, but Pham swears by it.

  A pro tip from Pham is to try using a product like ASYSTEMs Radical Relief Gel Roll-On, which includes menthol, methyl salicylate, and USA-grown hemp-derived CBD as active ingredients, before you get to stretching or foam rolling.

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