It’s happened to all of us – you wake up and go to turn your head but then you feel pain. You may not be able to comfortable move your head or neck as a result. Some people have a headache or feel tight across their shoulders. Usually these symptoms resolve in a couple of days but waiting for them to get better can be uncomfortable.
Research estimates we spend 1/3 of our lives sleeping.1 Many times neck pain can be related to the position of our neck during sleep; an ideal neck position is in neutral without being bent up too high or too low. Let’s look at some ways to help our necks feel better after a rough night of sleep.
Use Heat
For many people who feel stiff or tight, heat is a good way to help your muscles relax. A hot pack or a warm shower are good options. If you are using a hot pack, make sure you put towel layers between your skin and the pack to prevent your skin from getting too hot. Electric heating pads should not be used while sleeping as it is a safety risk. Use the heat for 10-15 minutes at a time.
Perform Neck Stretches
If you are able to gently stretch your neck, you can try these stretches. Stretches should be performed to your tolerance until a gentle stretch is felt, avoiding sharp pain. If you try any of these stretches and you experience sharp pain, discontinue the exercise(s).
Upper Trapezius Stretch
While keeping your gaze forward, bend your neck so your ear is going toward your shoulder until you feel a stretch in the side of your neck. You can use your hand on top of your head to provide gentle pressure for more of a stretch. Perform on both sides for three repetitions each, holding 20-30 seconds per repetition.
Levator Scapulae Stretch
Similar to the upper trapezius stretch, bring your head so your ear is going toward your shoulder, once there try to turn your head so you are looking toward your armpit or at a diagonal toward the floor. This stretch should be felt more in the back of the neck or near the top of your shoulder blade. Perform on both sides for three repetitions each, holding 20-30 seconds per repetition.
Posture Muscle Strengthening
Our upper back muscles between the shoulder blades help us maintain our posture throughout the day. Proper posture can improve neck pain by taking away some of the work the neck muscles are trying to do to hold your head up all day. Therefore, it is important to strengthen the muscles by our shoulder blades to help with posture support.
Tips for Sleeping
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Avoid using pillows that are too high or too stiff that would keep the neck flexed forward overnight and may cause morning pain or stiffness.
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Similarly, too flat of a pillow can also place strain on the neck. You should not feel like you are extending the neck backward or have your head tilted up/down bending when lying on your back or side
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A pillow should allow your nose to align with the center of your body when lying on your side.
