How Can Upper Back And Neck Pain At Night Be Treated
Upper back and neck pain can often prove quite complex to treat, but there are a few tips that you can implement to manage your pain more effectively.;
For instance, try switching to orthopedically designed mattresses and pillows, and if orthopedic products are out of budget or unavailable, opt for memory foam or feather pillows instead.
Also, pay attention to the loft size of your pillow.
I suggest back sleepers use a 45-inch-thick pillow, also known as a mid-loft pillow, and for side sleepers, go for a 57-inch-thick pillow, known as a high-loft pillow.
In addition to making changes to your sleeping arrangement, I also suggest you try passive and active forms of physical therapy in conjunction with appropriate medical management prescribed by a licensed doctor.;
Active forms of physical therapy like medically recommended exercises and passive forms of physical therapy such as applying ice packs to the area of concern, heat therapy, ultrasound therapy, electrotherapy, and massaging the upper back and neck can all be effective for pain relief.
The importance of medical management of upper back and neck pain cannot be underestimated.;
How To Sleep With Upper Back And Neck Pain
- Image Attribution and Licencing
-
- This article has been written and medically reviewed by;Darshan Shingala; a qualified and practicing medical doctor for maximum factual accuracy and reliability.
I have personally suffered badly with upper back and neck pain for many years due to my sporting injuries and Ive lost countless hours of sleep in the process.
This means that Ive tried many different ways to try and alleviate this discomfort at night.
So what are the best ways to sleep better with upper back and neck pain at night?
The most effective way to permanently stop upper back and neck pain at night is to fix your bad posture by sleeping on your back on a supportive mattress ideally with an adjustable bed frame and choosing a pillow thats the right type and size.
The rest of this article expands upon these recommendations to provide you with 10 actionable ways to fix your upper back and neck pain at night now.
Although this article was written by a qualified and practicing medical doctor, you should always see your own doctor for the best guidance for you.
How To Prevent And Relieve Upper Back Pain
The best way to prevent upper back pain is to avoid activities that might aggravate pain including poor posture, slouching in the couch and craning over the phones. It is advisable to maintain a good posture and walk upright without slouching or hunching and to avoid prolonged sitting in one posture. Upper back pain can also be relieved with over the counter pain medications such as Non Steroidal Anti-inflammatory Drugs .
Along with pain medications, one can also try cold or warm compresses to relieve pain. Cold compresses should be tried within 72 hours of injury followed by warm compresses or alternate warm and cold compresses after 72 hours of injury.
The discomfort of neck and upper back pain can also be relieved by stretching the muscles of neck and upper back. Head tilts can be performed to relieve neck pain. Stretching the neck on both the sides and holding it there for one deep breath and repeating it 10 times on each side will help alleviate neck strain.
Upper back pain can also be alleviated with I-Pose. It is done by either sitting or standing with back erect and hands on sides. The arms are lifted slowly, palms facing each other, above the head and kept there for at least three deep breaths and then arms are brought back to the sides. This is repeated at least 10 times.
Also Check: Can Blueberries Cause Stomach Pain
How Can We Avoid And Treat Neck Pain
-
Research shows that physiotherapy treatments are highly useful in prevention and treatment.;
-
The best way to treat these problems is in synergy, getting electrotherapy and massage in addition to physiotherapy. Everything together works much more effectively.;
-
Other studies have proven the benefits of acupuncture in addition to physical therapy for musculoskeletal rehabilitation and improving neck tension syndrome.;
-
Proper body posture, both at the office and while we check our phone or watch TV for long periods of time, is critical to avoiding the issue altogether.
-
Occasionally, physicians will recommend the use of medications, such as anti-inflammatory drugs, muscle relaxants, analgesics, antidepressants, anticonvulsants, and steroids.;
-
Preventively, you can reduce risk factors by managing stress and sleep. To help relax the mind and body after the accumulation of stress throughout the day, create a nighttime routine that includes a yummy, warm passionflower tea;with Ashwagandha and melatonin supplements, to rest fully better. Magnesium can also help regulate muscle contractions.
Hamstring Muscle Stretches Back Pain Relief Position To Sleep
Lie on your back and also flex one knee. Curl a towel under the round of your foot. Align your knee and also gradually draw back on the towel. You need to really feel a gentle stretch down the back of your leg.
Hold for at the very least 15 to 30 secs. Do 2 to 4 times for each leg.
As you go through these stretches, take your time as well as play very close attention to your breathing. Utilize your breath as a guide to make certain you dont strain or overdo it.
You must have the ability to breathe easily as well as smoothly throughout each position or stretch.
Recommended Reading: How Do You Tell If Your Wrist Is Broken
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.
Choose A Supportive Mattress
A supportive mattress can go a long way in keeping you comfortable and in proper alignment while you sleep. The kind of support you need from a mattress has a lot to do with your body type and your sleeping position.
Body Type Stomach or Back Firm Lightweight sleepers are typically best supported on softer mattresses, while heavier people need a firmer mattress to offer the best support.
Side sleepers need softer mattresses that contour to their body to alleviate pressure in the hips and shoulders, while back and stomach sleepers need a more firm mattress to keep their spine aligned.
RELATED: Best Mattress For Lower Back Pain And Sciatica
Recommended Reading: How To Sprain Your Wrist Without Pain And Fast
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.
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.
The Worst Sleep Position: On Your Stomach
BEST Sleeping Position for Back Pain, Neck Pain, & SciaticaSleeping on your stomach is the worst position for your spine, according to Raymond J. Hah, MD, a spine surgeon at Keck Medicine of USC and assistant professor of clinical orthopaedic surgery at the Keck School of Medicine of USC. This position puts the most pressure on your spines muscles and joints because it flattens the natural curve of your spine, he says. Sleeping on your stomach also forces you to turn your neck, which can cause neck and upper back pain.
Research shows that theres a correlation between pain and sleep, so it makes sense to incorporate simple changes in your sleep style that alleviate back pain and less pain means better sleep.
Do you have back pain? The experts at the USC Spine Center can help. Schedule an appointment or call USC-CARE .
Recommended Reading: Heating Pad For Piriformis Syndrome
Tips For Avoiding Neck Or Shoulder Pain While Sleeping
Understanding how you sleep is important in alleviating shoulder or neck pain. Combating neck and shoulder pain while you sleep is far-reachingyour sleeping position, the right pillow and mattress, practicing gentle stretches before bed, and practicing healthy posture habits during the day can all work to improve your sleeping experience.
How Sleep Position Affects Your Spine
When you think of poor posture leading to orthopedic issues like lower back pain or neck pain, standing posture or sitting position probably come to mind. But theres a third type of posture you may be forgetting, and it affects your health just as much as standing and sitting; ; its your sleeping position.
Your bodys posture during sleep can have a negative effect on your spinal column and other body parts, too
Minus a few tosses and turns in the night, the posture we hold during sleep is sustained for several hours at a time. If something in the body is crooked, twisted, pinned under another body part, or held at a strange angle, it can stay that way for far, far longer than it would when youre awake.
As you probably know from experience, the result of an awkward sleeping posture can be painful the next day, ranging from the pins and needles of an ‘asleep’ limb to the torture of a middle-of-the-night leg cramp.
And then theres your spine your back and neck.
Also Check: How To Make A Sprained Wrist Heal Faster
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.
Upper Back Pain After Sleeping
If you are suffering from upper back pain after sleeping, its essential to find the right treatment for your condition. The constant neck pain and stiffness can rob you of a good nights sleep. However, your resting position can also dictate the severity of your neck pain from sleeping. Also, if you cant get any sleep because of daytime pain and stress, it can result in pain at night. This article is intended to help stop the vicious cycle of upper back pain after sleeping a few hours and how to get your much-needed sleep back on track.
Don’t Miss: Knee Pain Dx
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
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.
Recommended Reading: How To Fake A Broken Wrist
In Third Place: On Your Side With Legs Bent Upwards
Sleeping on your side with your legs bent upwardsalso known as the fetal positionis the most common sleep pose . Though its a popular option, this posture prevents your neck and upper back from reaching a neutral position. The fetal position also promotes an uneven distribution of weight, which can cause sore joints and back pain. You can help reduce your odds of waking up in pain by keeping your bending angle relaxed as opposed to tucking your chin to your chest and pulling your knees up as high as they can go.
While this is the third-best sleep posture for most, sleeping on your side with bent legs is the best sleeping position for pregnant women. It provides the most comfort and safety for a growing abdomen, and sleeping on the left side adds the extra benefits of boosting blood and nutrients to the baby. For added support, pregnant women may add a pillow between their bent legs and knees.
Find The Right Position
The best sleeping position for back pain, neck pain, and sciatica – Tips from a physical therapistCertain sleeping positions can help ease your back pain, so find one that is most comfortable for you. Try sleeping with a pillow between or underneath your legs for extra support.
If you sleep on your side, put the pillow between your knees and draw them up slightly toward your chest. If you like to sleep on your back, try the pillow under your knees, or roll up a small towel and place it under the small of your back.
Avoid sleeping on your stomach because it puts a lot of strain on your back. If itâs the only position you can fall asleep in, put a pillow under your stomach to take some of the pressure off your back. Or, to break the habit, wear a sleep shirt with a pocket in front and put a tennis ball in it.
Also Check: Can Blueberries Cause Stomach Pain
Implement Good Postural Habits In Your Daily Routine
It is vital to understand how your posture can substantially impact your long-term health.;
Try to implement good postural habits in your daily routine to help maintain the health of your spine and minimize the severity of your back and neck pain.;
Poor posture not only causes neck, shoulder, and back pain, but it can also severely misalign your musculoskeletal system, make your spine fragile by causing unnecessary wear and tear, and make it awkward for you to digest food.
To improve your posture while standing, make sure you stand up straight and tall by keeping your shoulders well back and pushing your chest forward and out, and put most of your weight on the soles of your feet by keeping them shoulder-width apart.;
Lastly, keep your head central, and your chin parallel to the ground for the ideal posture .
To improve your posture while seated, make sure you change your sitting positions often and avoid sitting down for long periods.
Aim to take breaks from sitting and do brief activities such as short walks or gentle body stretches to relieve muscle tension.;
Avoid crossing your legs in the sitting position and keep your feet on the floor with the ankles in front of your knees, and if your feet do not reach the floor, use a footrest for added support.;
Relax your shoulders when sitting and keep your elbows close to your body.
Lastly, use a back pillow for added comfort and to support your spine when sitting for extended periods .
Practice Healthy Posture Habits
If you find yourself looking down at a phone or computer for most of the work day, make these simple adjustments to stop neck or shoulder pain before you go to sleep.
- Use good posture with shoulders in line with your hips and ears sitting directly above your shoulders.
- Take breaks throughout the day to stretch by rolling your shoulders backwards 10 times, squeezing shoulder blades together 10 times and bringing your eye to your shoulder 10 times.
- Keep your computer monitor at eye level by adjusting your desk and chair as needed.
- Avoid using your phone in bed. Experts say this causes undue stress to your neck.
Don’t Miss: Does Lidocaine Help Sciatica
The One Sleep Position Everyone Should Avoid
Regardless of the type of pain you have, whether its low back, neck, joint, or related to pregnancy, sleeping on your stomach is not a good idea. This position puts the most pressure on your spines muscles and joints because it flattens the natural curve of your spine. Sleeping on your stomach also forces you to turn your neck, which can cause neck and upper back pain.
While stomach sleeping is best avoided, getting the sleep you need is even more important. If stomach sleeping is the only way you can snooze soundly, you can ease some stress off your back by putting a pillow under your pelvis and lower abdomen, and another pillow under your head. If the pillow under your head causes pain, remove that pillow.
How Can I Avoid Shoulder Pain Related To My Sleeping Position
If you want to prevent shoulder pain from your sleeping posture, you can adjust your position. Sleeping on your stomach strains your neck, back and shoulders. Since you have to turn your head to the side, you put your neck and spine out of alignment. You may continue to sleep on your side if you keep your spine straight and you experience no pain.
Read Also: Does Heat Help Sciatic Nerve Pain
https://kn-my-p-n.b-cdn.net/wp-content/uploads/neck-pain-spondylitis-acupuncture-treatment-doctor-nashik.jpeg
https://www.knowmypain.com/how-to-sleep-with-upper-back-and-neck-pain/
https://kn-my-p-n.b-cdn.net/wp-content/uploads/neck-pain-spondylitis-acupuncture-treatment-doctor-nashik.jpeg
https://knowmypain.weebly.com/know-my-pain/how-to-sleep-with-upper-back-and-neck-pain
No comments:
Post a Comment