Neck Pain From Sleeping Wrong? Here’s How to Fix It

Neck pain from sleeping can put anyone in a bad mood before their morning coffee. If you are in Edmonton, AB, and struggle with painful mornings, know that you’re not alone. Follow this handy guide to learn exactly why your body feels this way and what you can do about it.

Why Does My Neck Hurt When I Sleep Wrong?

The human body is a miraculous machine that functions best when everything is in proper alignment. During sleep, your muscles should be able to fully relax while your joints maintain a neutral position. Unfortunately, neck pain after sleeping occurs when you force your neck to lie in one position for hours on end.

Sleeping In The Wrong Position

Believe it or not, how you lay in bed can have a big impact on your body. If you twist your spine or bend your neck while you sleep, your muscles are unable to fully relax. Eventually, sleeping in the wrong position will cause your muscles to become sore and stiff. Think about if you were to keep your arm straight out to your side all night. By morning, that one spot would be extremely sore. The same concept applies to your neck when you sleep wrong.

Not Having Enough Pillow Support

While pillows can provide comfort, their main purpose is to fill the gap between your head and your mattress. If your pillow support is too big, your head will tilt upwards. If your pillow is too flat, your head will fall downward. In both situations, you are either stretching out the muscles on one side of your neck or putting pressure on the joints on the other. Having uneven support is a primary cause of persistent neck pain resulting from your sleep setup.

Sudden Movements and Hypnic Jerks

Have you ever jerked yourself awake while still deep asleep? This is called a hypnic jerk. Not only can these sudden movements wake you up from your sleep, but they can hurt your neck as well. Pushing your head too far in one direction can pull on a muscle that is already tensed up from sleeping. Because your body is relaxed while you sleep, your muscles don’t expect sudden movements. Thus, you feel that sharp pain the second you open your eyes each morning.

How Can I Relieve Neck Pain After Sleeping Wrong?

Now that you know why your neck hurts, you’re probably itching for some relief. Although your instinct may be to panic or remain completely still, these are not the answers.

Heat or Cold Packs

Ice and heat are your friends! If your neck feels puffy or warm to the touch, try applying an ice pack for the first couple of hours. Ice helps to decrease the irritation in that area. Once the initial sharpness is gone, applying heat is amazing for loosening up tense muscles. Taking a hot shower or using a heating pad can help stimulate blood flow to your neck. The more blood that flows to the affected area, the more nutrients your body can provide to help your muscles relax.

Move Slowly

You may think that keeping your neck still all day will prevent more pain. However, that will actually make things worse! Your neck muscles need to remember that it is okay to move, otherwise they might tighten up even more. Slowly rolling your head from side to side or turning to look over each shoulder are great ways to start. If you feel a sharp pain when moving in one direction, stop just before that point. Continuing to move within a comfortable range tells your brain that it's safe to start loosening up those muscles.

Don’t Force Stretching

Trying to “crack” your neck or force your neck into an extreme position might seem like a good idea. However, this can actually irritate your muscles even more. Your muscles are already being protective because your neck is stiff. Forcing your neck into a farther range of motion can make your muscles tense up even more. Slow and steady movements are much more effective than one quick, forced stretch.

Prevention: How Can I Avoid Morning Neck Pain?

The best way to conquer neck pain after sleeping is to prevent it from happening in the first place. Making a few adjustments to your sleep routine and environment can change your whole day.

Invest In A Better Pillow

When you lay down to sleep, your pillow should keep your ears even with your shoulders.

• Side Sleepers: Need a thicker and firmer pillow to fill in the gap between your shoulder and ear.
• Back Sleepers: Use a thinner pillow or one with a slight dip to fill in the curve of your neck.
• Stop Using Too Many Pillows: Stacking multiple pillows tends to push your chin toward your chest. Not only does this look weird, but it also puts unnecessary pressure on your neck.

Work On Your Sleep Positions

Anyone who wakes up with stiffness or pain from sleeping should evaluate their favourite sleep positions.

• Back Sleeping: Sleeping on your back is ideal for your spine. It allows your head, neck, and back to relax in a neutral position.
• Side Sleeping: This position is also beneficial for your spine. Placing a pillow between your knees can help align your spine from your neck to your hips.
• Stomach Sleeping: Sleeping on your stomach is tough on your neck because it forces your head to turn to one side all night. If you can, try training yourself to sleep on your side or back to prevent neck pain from happening.

Learn About Professional Care In Edmonton, AB

Don’t stress if you have tried using a new pillow and are still experiencing neck pain after sleeping. If the issue occurs a few times a month, there could be some underlying stiffness that needs to be addressed. So if you're looking for professional care in Edmonton, AB, our team at Vira Physiotherapy can help you identify the underlying cause of your morning stiffness

Why Visit Us?

Through a professional assessment, we can determine if your pain is caused by stiff joints, weak muscles, or posture habits you practice during the day. Much of what you do while you’re awake affects how you sleep at night. Working on a computer all day or staring down at your phone can cause your neck muscles to be more susceptible to pain while you sleep.

Patients can expect nothing but supportive care at Vira Physiotherapy. Our qualified staff wants to look at your situation from every angle to ensure you can live your life to the fullest without worrying about painful mornings.

Neck Pain From Sleeping: FAQs

Should I Use Heat Or Ice For Neck Pain?

Ice helps to decrease swelling in the affected area. Heat helps to relax your muscles and promotes blood flow to your neck. Many patients say that taking a hot shower helps them the most when they wake up with pain.

Will Sleeping On My Stomach Hurt My Neck?

Sleeping on your stomach is not ideal for your neck. You will be forcing your head to stay twisted to one side for hours on end. Try to pick either your left side or right side instead.

How Long Will A Stiff Neck Last?

A stiff neck from sleeping will usually begin to feel better within a few days. If the pain continues to get worse or lasts for more than one week, it may be best to get it checked out by a professional.

Can Your Mattress Cause Neck Pain?

A mattress that is too soft can cause your body to sink into the middle of the bed. When this happens, your spine is not aligned properly which can put extra pressure on your neck.