Change The Way You Sleep
Your neck needs to be supported during the night. Never sleep on your stomach, as this causes excessive strain on the neck muscles and joints, making symptoms worse. Sleep on your back or side. When sleeping on your back you might need to use two pillows, layered in a way that the bottom pillow supports your shoulders, while the upper pillow is overlapped and supporting your neck.
For sleeping on your side, have a thick enough pillow or use two, so that the pillow is tucked all the way to the shoulders supporting the neck.
How Neck Stiffness Develops During Sleep
Some ways that stiff neck can develop while sleeping include:
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- Awkward angle. The head or neck might settle at an awkward angle for an extended period of time while sleeping, which can stretch and stress muscles, ligaments, and joints beyond their normal limits.
- Sudden movement. Perhaps from rolling over or reacting to a dream, sudden neck movements might occur while sleeping that can strain or sprain the neck.
- Preexisting injury. Some injuries that happen while awake, such as whiplash, may take many hours before pain and stiffness develop later while sleeping.
Most commonly, the root cause of a stiff neck is a neck strain, which could be due to a muscle strain or ligament sprain. Several other causes could exist, such as facet joint osteoarthritis or cervical degenerative disc disease.
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What Is Neck Pain
- Muscle spasms
- Poor sleep quality
If you have severe pain or additional symptoms, or if youre not sure whats causing your neck pain, its a good idea to visit a doctor to rule out underlying conditions.
Regular exercise and a healthy body weight are thought to have a positive impact on chronic neck pain. The American Chiropractic Association notes that neck pain often goes hand-in-hand with high stress levels and obesity.
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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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.
Treatment For Sleep Problems In West Jersey
If you often awaken with neck pain, see an experienced orthopedist. The doctor will evaluate your nightly habits and recommend treatment that will work to alleviate the pain for good.
Here at the Orthopedic Associates of West Jersey, our medical team has extensive experience with medical conditions related to neck pain and all other types of musculoskeletal pain. If you have any questions or would like to schedule an appointment, call us today at 989-0888, or fill out our appointment request form online now. We look forward to helping you find relief from your neck pain and get a comfortable nights sleep every night.
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The Right Mattress May Help
People with neck pain may wish to look for a mattress that offers full support to the entire spinal column without any sagging or pressure points.
It is also important to pick a mattress that is large enough to allow a person to move freely while they sleep.
A firm mattress may also be best for people with neck pain. However, they should make sure not to choose a mattress that is so firm it creates hard pressure points, especially at the hips or shoulders.
Not all causes of neck pain are preventable, but many are.
Here are a few ways to help prevent neck pain and a few habits to avoid.
Pillow Use For Stomach Sleepers
Exercises to fix neck pain when sleepingStomach 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.
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Tips To Help Alleviate Or Prevent Neck Pain When Sleeping
- Get the right pillow. Your pillow must support your neck’s natural curve and must be aligned with your bed. A pillow that is too high can strain your neck muscles and interrupt your breathing while a pillow that is too low can also strain the neck muscles. Here is how you should choose a pillow according to the different sleeping positions:
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– Sleeping on your back. Generally, back sleepers need a thin pillow so that the curve of the neck is similar when you are standing in the proper posture.- Sleeping on the side. Side sleepers need a pillow that is thicker than the back sleepers’. Choose a pillow that ensures your neck and head are in their best position in accordance to your shoulders. The broader your shoulders are, the thicker the pillow that you will need if you prefer to sleep on your side.- Sleeping on your stomach. As much as you can, avoid sleeping on your stomach because it will stress your neck muscles. However, if you really prefer this position, then get the slimmest pillow that you can find or have no pillow at all.
Back and side sleepers are advised to place a small rolled-up towel or pillow under the neck for more support.
If neck pain persists for more than a week, consult your local Jacksonville doctor so that he can recommend a comprehensive treatment plan to help relieve the pain. However, another alternative is to see a chiropractor in Jacksonville, FL for a natural way to relieve neck pain.
Sleeping Positions For Back Pain
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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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.
Other Factors To Consider When Sleeping With Neck Pain
According to a 2015 study, people with chronic neck pain who have poor sleep quality are less likely to improve. Getting a good nights sleep is one of the most effective ways to heal from neck pain.
If youre dealing with an acute problem, ibuprofen might be able to help. Make sure youre not taking it on an empty stomach, that youre not taking more than 1,200 milligrams in a single day, and that youre not taking it for longer than ten days unless your doctor says so.
Some people find that applying heat and ice to their pain relieves it. You can alternate between the two based on which one provides the most relief.
Stretching your neck gently before bed and when you first wake up may also aid in pain management.
The following stretches may help:
- Roll your shoulder back and down ten times.
- Squeeze your shoulder blades together ten times.
- For 30 seconds, press the back of your head into your hands.
- Bring each ear to your shoulder ten times.
As you get older and your neck muscles weaken, neck pain becomes more common. Spending too much time in poor postures, regardless of age, can cause pain. There are a few things you can do to avoid getting neck pain in the first place:
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Where You Might Feel Sore And Stiff
Back
Morning back pain is common and is often the result of sleeping positions that put pressure on your spine, causing your backs natural curve to flatten. Stomach sleepers experience morning back pain more frequently since your stomach sinks into the bed, putting pressure and stress on the joints and muscles in your back.
Many people with morning back pain usually feel better after moving around a bit. If your pain doesnt go away during the day, you may have an underlying issue, like a slipped or herniated disc thats exacerbated when youre sleeping.
Neck
If youve ever woken up in the morning with shooting neck pain, chances are you strained your neck while sleeping.
Sleeping on your stomach is particularly hard on the neck because your neck may be turned to one side for hours while you sleep, straining the neck muscles. Tossing and turning while sleeping also can create tension in your neck muscles, leading to neck pain. Using an unsupportive pillow or too many pillows is another common cause.
Shoulders
The shoulder is the most mobile joint in the body making it particularly vulnerable to injury and pain, even when sleeping.
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.
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Headaches Caused By A Neck Problem
Headaches stemming from a neck problem are usually chronic and vary in type depending on the cause. Common examples include:
- Cervicogenic headache . CGH usually begins as a dull ache in the neck and radiates upward along the back of the head, almost always affecting just one side. Pain may also spread to the forehead, temple, and area around the eyes and/or ears. CGH is caused due to an underlying disc, joint, muscle, or nerve disorder in the neck.
Sleeping Positions For Neck Pain
Pillow trick to relieve neck pain, shoulder pain or headaches at night. Reduce pain and sleep well.Maintaining a neutral neck position is usually your best option for reducing neck pain from sleeping positions. That means sleeping on your stomach is a no-no as it usually requires you to turn your neck almost 90 degrees so you can breathe. The best sleeping positions for neck pain are usually side sleeping or sleeping on your back. You’ll also want your pillow to be the right thickness such that it doesn’t cause you to bend your head too far forward if you’re sleeping on your back or too far to one side if you’re sleeping on your side.
Some additional tips for sleeping positions and reducing neck pain include:
- If you’re sleeping on your side, adjust or get a new pillow such that your nose aligns with the center of your body, i.e., don’t have your head leaning too far to one side.
- If you are a stomach sleeper, consider investing in a special pillow that allows you to breathe while facing forward. This will help reduce twisting and strain on your neck.
- If you sleep in a seated position, such as in a recline, try using a neck pillow to prevent your head from leaning too far to one side or from bobbing forward.
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Poor Sleep Posture And Neck Pain
May 15, 2020
Sometimes, just a slight turn to one side or the other while sleeping at night can create a crick in the neck area. The crick is due to stiffened muscles in the lower neck and shoulders after the neck has supported the head in an awkward position while lying down.
Because the head weighs approximately 10 pounds, the neck muscles truly have a heavy load to support. Neck pain is often associated with poor sleeping habits, as we may awaken in the morning with a stiff and sore neck. The neck pain can also affect the necks range of motion during the rest of the day.
Changing how and where you fall asleep every night will help to alleviate your neck pain. Lets talk about some basic sleep changes you can make and who can help you address your sleep issues if they continue.
When To Seek Professional Neck Pain Treatment
If you have exhausted all of your at-home options without relief, or if you think your symptoms are part of a more serious problem, it may be time to talk to your doctor about what really may be causing your neck and cervical pain as well as what treatment options you have. Dr. Williams and the exceptional team at Interventional Orthopedics of Atlanta are proud to offer a variety of exciting and effective neck pain treatments, including the breakthrough stem cell therapy, Regenexx®, and others. Once Dr. Williams has thoroughly evaluated your case, performed any necessary imaging studies, and determined what may be causing your neck pain, he will be able to recommend the most appropriate treatment for you.
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