Neck Pain From Sleeping: How to Wake Up With Less Pain
Medically reviewed by Katrina Carter, DPT
Waking up with neck pain is usually related to your sleeping position—particularly if you sleep on your stomach. It can also mean that you need to look at your pillow or mattress and determine if it's time for a change. For some people, neck pain in the morning could be a symptom of an injury or underlying medical condition.
This article discusses neck pain from sleeping—why it happens, what to do about it, how to sleep while recovering, and what to do if it doesn't get better.
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Neck Pain From Sleeping: Why It Happens
Waking up with neck pain after sleeping is most likely caused by the position you slept in—especially if you are a stomach sleeper.
Sleeping on your stomach requires you to turn your neck to one side or the other, which stretches the muscles on one side and shortens the muscles on the other side of your neck. The longer you stay in this position—or any similarly awkward position—the more likely you will wake up with neck pain.
However, other factors play a role in neck pain from sleeping, such as your mattress, pillow, or activities you participated in during the day.
If you've had a particularly hard workout or done a lot of manual labor during the day (or even the day before), your neck pain could be due to delayed onset muscle soreness (DOMS). This type of muscle pain usually starts around 12 to 24 hours after the activity but can take up to 72 hours to hit its peak.
Waking Up With Neck Pain: What to Do First
You can do several things to help relieve your symptoms when you wake up with neck pain, such as:
Apply ice or heat: Ice or heat can be beneficial for reducing neck pain in the morning, depending on the type of pain you are experiencing. Applying heat—such as a hot shower—can increase blood flow to the sore muscles and reduce stiffness if your neck is sore from muscle tightness. However, if your neck pain is caused by an injury or flare-up of an underlying medical condition, ice should be used to decrease inflammation and pain.
Stretch it out: Morning neck pain is often accompanied by stiffness and decreased range of motion. Gentle stretching can improve these symptoms.
Try over-the-counter medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) such as Aleve (naproxen), Advil or Motrin (ibuprofen), and Bayer (aspirin) can help decrease neck pain and inflammation after sleeping. Tylenol (acetaminophen) can also help reduce pain.
How to Sleep With Neck Pain From Sleeping
Going to sleep after waking up with neck pain can be challenging. There are some steps you can take to help improve your chances of a restful night:
Change your position: Try sleeping in a different position than usual. Side-sleeping is reportedly helpful in reducing neck pain. Sleeping in a hook-lying position (on your back with knees bent) may also help.
Choose a supportive pillow: Keeping your spine in a neutral position (proper alignment) is an important part of reducing neck pain while sleeping. While there's no one-size-fits-all when it comes to pillows, simple changes, such as adjusting the height or thickness of the pillow or choosing one that contours to the neck, can improve your symptoms.
Try pain medication designed for night use: Some over-the-counter medications for pain also contain a sleep-aid ingredient, such as Tylenol PM or Advil PM.
Practice relaxation techniques: Relaxation techniques can help reduce stress and muscle tension to improve your ability to sleep. These can include stretching before bed, taking a hot shower at bedtime, and writing in a journal.
During the Day: Improving Neck Pain From Sleeping
Neck pain that occurs after sleeping can continue throughout the day. One way to help reduce your symptoms is to pay attention to your posture during the day.
Set up your workstation to keep your neck in a neutral position/proper alignment to decrease stress on your spine and muscles. Something as simple as your desk height can have a direct impact on neck pain. Using a height-adjustable standing desk is also an option.
Range-of-motion exercises can also be performed throughout the day to help decrease stiffness and keep blood flowing to your sore neck muscles. Avoid any movements that increase pain.
Neck Range-of-Motion Exercises
Gentle range of motion exercises can help reduce neck pain from sleeping. Perform these exercises two to three times each session and two to three sessions per day until your symptoms subside. Avoid movements that increase your pain. Move with control and avoid quick movements.
To do the exercises:
Sit up straight. Squeeze your shoulder blades together and downward, and maintain this position throughout these exercises.
Tip your right ear toward your right shoulder. Hold for 10 to 30 seconds, then return to the starting position. Repeat on the left side. Build up to a longer stretch of 45 to 60 seconds.
Turn your neck to the right and look over your shoulder. Repeat on the left.
Look up toward the ceiling, then bring your chin down toward your chest.
Taking a hot shower before stretching or stretching in the shower can also help the muscles be more pliable.
Related: How to Fix Forward Head Posture and Why It Matters
Neck Pain From Sleeping Not Improving
Sometimes neck pain from sleeping can be a symptom of an underlying medical condition or injury. If your symptoms aren't improving—such as increased pain or stiffness, tingling or pain shooting down your arm, increased difficulty doing daily tasks—it's time to see a healthcare provider
Seek medical attention if you have the following symptoms:
Severe pain
Headache
Grinding or crunching when you move your neck
Muscle spasms
Tingling, numbness, or weakness in your arm(s)
These symptoms could indicate that you have a more serious condition, such as:
Cervical radiculopathy: Pain and tingling caused by a pinched nerve
Cervical discogenic pain: Pain caused by the breakdown of discs that provide padding between bones in your spine
Cervical spondylosis (neck arthritis): Wear-and-tear changes in your spine that can cause pain, popping sensations, and headaches
If you suspect that your neck pain is caused by your sleeping position, pillow, or mattress, consider consulting a physical therapist or chiropractor for recommendations. These healthcare professionals can also provide additional treatments to help relieve your neck pain.
Summary
Waking up with neck pain from sleeping is most often caused by your sleep position—especially if you sleep on your stomach with your neck turned to one side. Home remedies such as ice or heat, gentle stretches, and over-the-counter medications can help treat neck pain from sleeping. Paying attention to your posture and activities during the day, and sleeping with a supportive pillow can also help.
Seeing a physical therapist or chiropractor can help reduce your neck pain while also addressing the underlying cause. However, neck pain that doesn't improve with home remedies can be a sign of an injury or medical condition and should be evaluated by a healthcare provider.
Read the original article on Verywell Health.
