Neck pain when sleeping is hugely detrimental to one's well-being, and something many people experience at one point in their lives. Many of those afflicted with it may not even realize how vital it is to make changes in their posture when sleeping - although once you discover the impact good back support can have, you'll never go back. We believe helping you find ways to deal with neck pain will help put your mind at ease - as well as take away some of that stress from reading up on all of the remedies available out there!
How Sleeping Wrong May Cause Neck Pain
Sleeping on an uncomfortable surface or making sudden movements while asleep can result in a bump, bruise, sprain, or breakdown of soft tissues in the neck and joints. A pillow that is too small/big can also contribute to neck discomfort. While sleeping head-on causes soreness as well.
Sleeping on an angle or in a spot where one's head has shifted too far to the right or left can lead to stiffness and aches. This is because the way the vertebrae in those sorts of positions can be affected by the position they are put in while sleeping – either too long or too short.
Trying to stay in the same position for too long might lead to a stiff neck.
Best Sleeping Position for Neck Pain
Sleeping on your back is the ideal sleep position for the spine, as it keeps everything in line. Minimizing the possible onset of neck pain and other related problems throughout the body requires keeping your physical body aligned well. If you find this is not possible or comfortable, sleeping on your side can be beneficial. It's better to avoid sleeping on your stomach.
When using a pillow, it’s important to position the pillow so that your neck rests on it in such a way that there is no strain on it. In other words, put the pillow beneath your head but not vice versa (unless you like having unpleasant aches the following morning).
Sleeping Without a Pillow
What are the advantages of sleeping without a pillow? Sleeping on your back, side, or stomach, depending on your preference and extremities you like to keep free. While many people assume that not using a pillow is only beneficial to the neck, back and shoulder alignment there is also no use for holding one's hand up throughout the night to adjust it which can lead to tingling in the hands. Not only that but according to some studies, it has also been noted that sleeping without a pillow can improve your breathing as you don't have anything in front of your face during bedtime.
Ultimately, it should be the choice that you are most comfortable with while maximizing the health of your neck and spine.
Tips for Sleeping with Neck Pain
Neck pain can feel as if it could be the reason why you get a crick in your neck whenever you try and sleep. However, there are techniques you can use at home to help alleviate this pain and find comfort throughout the night!
- Use a heating pad before sleep to promote pain relief and relaxation.
- To improve your overall sleep hygiene, you must avoid things or engage in activities that can interfere with the regular sleeping patterns of your body such as reducing caffeine intake, exercising regularly, keeping a consistent schedule, and so on. These might include tricks like staying away from electronics before bedtime.
- Use a travel pillow for sleeping on a plane or train to minimize those neck-straining head bobs when you take a snooze
Remedies for Morning Neck Pain
Often times it happens to all of us that we wake up in the morning feeling any number of unpleasant things. We may feel sore, have a headache or back pain and although this sometimes may be because of activities we did the previous day, most often it can simply be due to trying to shift into a new sleeping position or oversleeping. However, there are ways that one can take care of health issues and other discomforts as quickly as possible by using these home remedies.
Heat or Cold
Whether you like to use heat or cold therapy on your neck is up to you. Most people prefer a herbal heating pad on their neck as it helps relieve pain and stiffness in the neck. But some people feel that it makes them feel more sore and hot, so they use cold therapy pack which helps them get rid of swelling too. Of course, both applications have their benefits: heat promotes relaxation for your stiff and sore neck, whereas cold can help you remove the burning sensation from whichever area(s) of your body you put it on. Sometimes having a heater/air conditioner fixed at home gives you great comfort when making these selections. It's best to choose a few times throughout your day as per choice whether to use an ice pack or heating pad for maximum benefit.
Pain Medication
As we all know, when your neck hurts this can take a toll on you. No matter what kind of profession you're in, it's not easy to focus properly when you have chronic aches and pains that won't seem to go away. One way to feel better is through medicine. A lot of people claim that non-steroidal anti-inflammatories, or NSAIDs such as ibuprofen, work wonders at addressing any lingering pain and discomfort. The only exception is that these types of medications can cause damage to your organs which does bring about risks.
Massage
Before you book an appointment with your massage therapist or visit the chiropractors and acupuncturists whose services you know, massage is a great way to relieve tension in the muscles. There are plenty of tools one can use at home which include self-massage tools to help relieve tense and stiff neck muscles, either deep massaging trigger points or soothe out tense shoulders or choosing a wider range of pressure to provide your neck with a more generalized soothing rub before visiting professionals whose services you know.
Neck Stretches
Sometimes, it can help to simply take a few minutes each day to stretch your body out. Whether you're just getting up and moving around a little, or doing some more specific stretches, these actions can help unclench any tension and lead to a better day by preventing muscle soreness from building up in the first place.
Treating Neck Pain at Night
Neck pain can be debilitating, but that doesn't mean you have to live with it. You're not alone if your neck is keeping you up at night or if the pains and constant head and upper body aches are making it difficult to stay focused on the job, especially if you work in a job where you are sitting down most of the day. If your pain doesn't go away after a week or two, contact your doctor immediately to rule out more serious issues with the neck.
Neck pain doesn't have to be a chronic debilitating issue! Adhering to the proper posture concerning what you do throughout your day can minimize the risk of neck pain and promote your spine's health.