What causes neck pain in the morning. How to treat a sore neck after sleeping. Which sleep positions are best for preventing neck pain. How to choose the right pillow for neck support. What exercises can help alleviate morning neck stiffness.

Common Causes of Morning Neck Pain

Waking up with a sore neck can be a frustrating way to start your day. Understanding the root causes of this discomfort is crucial for finding effective solutions. Here are some of the most common reasons why you might experience neck pain upon waking:

Sleep Position and Neck Alignment

Your sleeping position plays a significant role in neck health. Sleeping on your stomach, for instance, can force your neck into an unnatural twist for hours, leading to muscle strain and stiffness. Side and back sleeping positions are generally better for maintaining proper neck alignment.

Pillow Problems

The wrong pillow can be a major culprit in morning neck pain. A pillow that’s too high or too firm can force your neck into an awkward position, while one that’s too soft may not provide adequate support. The ideal pillow should keep your neck in a neutral position, aligned with your spine.

Sudden Movements During Sleep

Tossing and turning or making sudden movements while dreaming can sometimes lead to neck strain. These abrupt motions can catch your neck muscles off guard, resulting in tension and pain.

Previous Injuries

Sometimes, neck pain in the morning can be traced back to a previous injury, such as whiplash or a sports-related incident. The full effects of these injuries may not be immediately apparent and can manifest as morning neck pain days later.

The Impact of Daily Habits on Neck Health

While sleep-related factors are often the primary cause of morning neck pain, our daytime activities can also contribute to this issue. Consider the following factors:

• Poor posture during work or leisure activities
• Extended periods of computer use or television watching without breaks
• Stress and tension carried in the neck and shoulder muscles
• Lack of regular exercise or stretching routines

Addressing these habits can significantly reduce the likelihood of waking up with neck pain.

Effective Treatments for Morning Neck Pain

If you find yourself waking up with a sore neck, there are several remedies you can try to alleviate the discomfort:

Cold and Heat Therapy

Applying ice or a cold pack to the affected area for 20 minutes can help reduce inflammation in the neck muscles. For pain that has persisted for a day or more, switch to heat therapy to soothe and relax the muscles.

Over-the-Counter Pain Relief

Non-prescription painkillers such as ibuprofen, naproxen, or acetaminophen can provide temporary relief from neck pain. Always follow the recommended dosage and consult with a healthcare professional if pain persists.

Gentle Exercises and Stretches

Engaging in light physical activity, such as walking or gentle yoga, can improve blood flow to the neck muscles and reduce stiffness. It’s important to keep moving, as immobility can exacerbate muscle tension.

Preventive Strategies for a Pain-Free Morning

Taking proactive steps to prevent neck pain can lead to more comfortable mornings and improved overall neck health. Consider implementing these strategies:

Optimal Sleep Positions

If you’re a stomach sleeper, try transitioning to side or back sleeping. These positions are generally better for maintaining proper spinal alignment. When sleeping on your side, place a pillow between your knees to keep your spine neutral.

Choosing the Right Pillow

Invest in a pillow that provides adequate support for your neck. Feather pillows or memory foam options can conform to the shape of your head and neck, offering personalized support. Avoid pillows that are too stiff or too high, as these can cause neck flexion overnight.

Regular Pillow Replacement

Pillows, especially feather ones, tend to lose their shape and support over time. Consider replacing your pillow every 1-2 years to ensure consistent neck support.

The Role of Mattress Quality in Neck Health

While pillows often get the most attention when it comes to neck pain, your mattress plays an equally important role. A sagging or unsupportive mattress can lead to poor spinal alignment, affecting your neck position during sleep.

Signs It’s Time for a New Mattress

• Visible sagging or indentations
• Waking up with back or neck pain regularly
• Feeling unrested despite a full night’s sleep
• Mattress age exceeding 7-10 years

Investing in a quality mattress that provides proper support can significantly reduce the incidence of morning neck pain.

Neck-Friendly Exercises and Stretches

Incorporating specific exercises and stretches into your daily routine can help strengthen neck muscles and improve flexibility, reducing the likelihood of waking up with pain.

Neck Rotations

Gently rotate your head from side to side, holding for a few seconds at each end. This helps improve neck mobility and relieves tension.

Shoulder Shrugs

Raise your shoulders towards your ears, hold for a few seconds, then release. This exercise can help release tension in the upper trapezius muscles.

Chin Tucks

Gently tuck your chin towards your chest, creating a double chin. Hold for a few seconds, then release. This exercise strengthens the deep cervical flexor muscles.

Perform these exercises slowly and stop if you experience any pain or discomfort. Consistency is key to seeing improvements in neck flexibility and strength.

When to Seek Professional Help for Neck Pain

While occasional morning neck pain is often manageable with home remedies, there are instances where professional medical advice should be sought:

• Persistent pain lasting more than a week
• Pain accompanied by numbness or tingling in the arms
• Severe pain that interferes with daily activities
• Neck pain following a recent injury or accident
• Pain accompanied by headaches or dizziness

A healthcare professional can provide a proper diagnosis and recommend appropriate treatments, which may include physical therapy, prescription medications, or in rare cases, surgical intervention.

The Connection Between Neck Pain and Overall Health

Chronic neck pain can have far-reaching effects on your overall health and well-being. Understanding these connections can motivate you to prioritize neck health:

Impact on Sleep Quality

Persistent neck pain can disrupt sleep patterns, leading to fatigue, irritability, and decreased cognitive function. Addressing neck pain can improve sleep quality, benefiting overall health.

Mental Health Considerations

Chronic pain, including neck pain, has been linked to increased rates of anxiety and depression. Managing neck pain effectively can positively impact mental health.

Productivity and Quality of Life

Neck pain can limit mobility and concentration, affecting work performance and enjoyment of daily activities. Proactive neck care can enhance productivity and overall quality of life.

By addressing morning neck pain through a combination of proper sleep habits, ergonomic adjustments, and targeted exercises, you can significantly improve your neck health and overall well-being. Remember that consistency in these practices is key to long-term relief and prevention of recurring neck pain.

Ergonomic Considerations for Neck Health

While sleep-related factors are crucial, the ergonomics of your daily environment play a significant role in neck health. Implementing proper ergonomic practices can help prevent the build-up of tension that often leads to morning neck pain.

Workspace Setup

Ensure your computer screen is at eye level to prevent neck strain. Your chair should provide adequate lumbar support, and your feet should rest flat on the floor or a footrest. Consider using a standing desk for part of your workday to vary your posture.

Phone and Device Usage

“Text neck” is a growing concern in the digital age. Hold your phone at eye level when using it for extended periods, and take regular breaks from device use. Consider using voice commands or hands-free options when possible.

Driving Posture

Adjust your car seat to support your spine and neck. The headrest should be positioned to cradle the middle of the back of your head. Use cruise control on long drives to reduce tension from holding your foot on the pedal.

By optimizing your environment for neck health, you can significantly reduce the cumulative strain on your neck muscles throughout the day, leading to more comfortable mornings.

Nutritional Considerations for Neck Health

While often overlooked, nutrition plays a vital role in maintaining healthy muscles and joints, including those in the neck. Certain dietary choices can help reduce inflammation and promote healing of strained neck tissues.

Anti-Inflammatory Foods

Incorporate foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts. These can help reduce inflammation in the body, potentially alleviating neck pain.

Hydration

Proper hydration is crucial for maintaining the health of intervertebral discs, which act as cushions between the vertebrae in your neck. Aim to drink at least 8 glasses of water daily.

Calcium and Vitamin D

These nutrients are essential for bone health, including the cervical spine. Include dairy products, leafy greens, and fortified foods in your diet, and consider safe sun exposure or supplements for vitamin D.

A balanced diet rich in these nutrients can support overall neck health and complement other preventive strategies for morning neck pain.

Alternative Therapies for Neck Pain Relief

In addition to conventional treatments, several alternative therapies have shown promise in managing neck pain. While scientific evidence varies, many individuals find relief through these methods:

Acupuncture

This traditional Chinese medicine technique involves inserting thin needles into specific points on the body. Some studies suggest acupuncture may help reduce chronic neck pain.

Massage Therapy

Regular massages can help relax tense neck muscles and improve circulation. Swedish massage and deep tissue massage are popular choices for neck pain relief.

Chiropractic Care

Chiropractors use manual adjustment techniques to improve spinal alignment, which may help alleviate neck pain. Always consult with a licensed practitioner.

Yoga and Tai Chi

These mind-body practices combine gentle movements with breathing exercises and meditation, potentially reducing neck pain and improving overall flexibility.

While these alternative therapies can be beneficial, it’s important to discuss them with your healthcare provider, especially if you have underlying health conditions or are taking medications.

By incorporating a multifaceted approach that includes proper sleep habits, ergonomic adjustments, targeted exercises, nutrition, and potentially alternative therapies, you can significantly reduce the likelihood of waking up with neck pain. Remember that consistency in these practices is key to achieving long-term relief and maintaining optimal neck health.

Waking Up with Neck Pain: Causes, Treatment, and Prevention

In most cases, a sore neck in the morning results from your sleeping position, the type of pillow you use, or other sleep issues. It could also be related to an underlying condition like an injury or osteoarthritis.

Waking up with a sore neck is not how you want to start your day. It can quickly bring on a bad mood and make simple movements, like turning your head, painful.

In this article, we’ll take a closer look at the causes of morning neck pain and what you can do to feel better.

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 up to 5 percent 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.

Your sleeping position

Everyone has their preferred sleeping position. But if yours is on your stomach, you’re not doing your neck any favors. When you sleep on your stomach, your neck may be twisted to one side for hours at a time. This can strain your neck muscles, and make them feel sore and stiff in the morning.

Tummy sleeping can also put a strain on your back, especially if you sleep on a mattress without a lot of support. This can cause your belly to sink into the bed, which can put stress and pressure on your spine and the muscles in your back.

Your pillow

Your head and neck spend many hours every night on your pillow, which is why choosing the right one is key to a healthy, pain-free neck. A pillow that doesn’t support your head and neck properly can create tension in your neck muscles, and cause neck pain.

Feather or memory-foam pillows may allow your head to be “cradled” at night, allowing for a neutral spine and neck.

Sudden movement

Sudden movements, like sitting up quickly or flinging your limbs around in a dream, can strain your neck muscles. Tossing and turning while you’re sleeping, or trying to sleep, can also create tension and stress in your neck.

Previous injury

Some kinds of injuries, like whiplash or sports injuries, may not always hurt at first. The full physical effects may only be felt days later. If you were injured in a way that might have hurt your neck, you may go to bed feeling okay, but wake up the next morning with a very sore, stiff neck.

Other causes of neck pain when you wake up

There are certainly other causes that can also contribute to you waking up with neck pain. In some cases, you may develop a sore neck during the day, too. Some common causes of neck pain include:

• poor posture during the day
• working too long at a computer, or watching television for too long without changing positions
• osteoarthritis in one of the upper spinal joints
• nerve compression caused by a herniated disk or bone spur in your neck

If you wake up with a sore neck, there are several remedies you can try to help ease the pain. You likely don’t need to see a doctor, especially if you don’t have any other symptoms, and you haven’t had a sore neck for long. Here are some self-care options you can try:

• Apply ice or a cold pack to the sore part of your neck for 20 minutes at a time. This can help reduce inflammation in your neck muscles.
• If you’ve had pain for a day or more, apply a heat pack to the sore area for 20 minutes at a time. This can help to soothe and relax the muscles.
• Try over-the-counter painkillers, such as ibuprofen (Advil), naproxen (Aleve), or acetaminophen (Tylenol).
• Do some gentle exercises, like walking or yoga. This can help keep the blood flowing to your neck. Don’t stop moving altogether. Not moving can cause your muscles to tighten up.

To help prevent neck pain when you wake up, there are steps you can take to support your neck and reduce the strain on your neck muscles.

• If you usually sleep on your stomach, try sleeping on your side or back instead.
• If you sleep on your side, try putting a pillow between your legs. This can help keep your neck aligned with your spine.
• When sleeping on your side, make sure the pillow isn’t higher under your head than it is under your neck. Straining your muscles even a little during the night can cause soreness by morning.
• Try using a feather pillow, which can conform easily to the shape of your neck and head. Feather pillows tend to lose their shape over time, so it’s best to replace them every year or two.
• Pillows made with “memory foam” can also conform to the contours of your head and neck, and can help keep your neck supported.
• Avoid using a pillow that is too stiff or too deep. This can cause your neck muscles to be flexed overnight.
• If your mattress is sagging in the middle, consider replacing it with a medium-firm mattress that can support your back and neck.
• During the day, try to maintain proper posture when standing, walking, and sitting, particularly when at a desk or using a computer. Avoid hunching your shoulders and bending your neck too far forward.
• Try to hold your phone at eye level instead of bending your neck forward to look at it.
• Avoid tucking your phone between your ear and your shoulder.
• Exercise regularly. Physical activity can help strengthen your muscles, including those in your neck. It can also help improve your posture and relieve stress that may be causing stiff muscles.

A couple of simple exercises can help keep your neck muscles strong and limber, which may reduce the risk of waking up with pain in your neck.

Neck stretch

1. Stand up straight with your hands at your sides.
2. With your neck and back straight, slowly turn your head to the left until you feel a slight stretch.
3. Hold for 10 to 20 seconds and then slowly turn your head to the right and do the same thing.
4. Repeat 3 or 4 times on each side. You can do this exercise every day.

Dumbbell shrug

1. Stand with your feet shoulder-width apart.
2. Keep your chin up and your neck straight.
3. With a dumbbell in each hand (or a full milk jug or similar object), slowly move your shoulders up towards your ears. Do the movement slowly so that you feel the muscles contract in your upper back and neck.
4. Hold for a second and then lower your shoulders back down as you exhale.
5. Repeat 8 to 10 times. Try this exercise 3 times a week.

Neck pain can often heal on its own. If your sore neck doesn’t get better after a few days of self-care, or if the pain gets worse, consider seeing your doctor to find out what’s causing your pain.

It’s important to call your doctor immediately if you have neck pain and any of these symptoms:

• fever
• headache
• chest pain and shortness of breath
• a lump in your neck
• swollen glands
• difficulty swallowing
• numbness or tingling in your limbs
• pain that spreads down your arms or legs
• bladder or bowel problems

Waking up with a sore neck is a common problem. But there are ways to help resolve this issue.

Consider making changes to your pillow, mattress, and sleeping position, and make sure your sleeping environment is as comfortable as possible.

During the day, pay attention to your posture and try to shift your position often so your muscles stay relaxed and limber. Regular exercise can also help keep your neck muscles healthy and strong.

Waking Up with Neck Pain: Causes, Treatment, and Prevention

In most cases, a sore neck in the morning results from your sleeping position, the type of pillow you use, or other sleep issues. It could also be related to an underlying condition like an injury or osteoarthritis.

Waking up with a sore neck is not how you want to start your day. It can quickly bring on a bad mood and make simple movements, like turning your head, painful.

In this article, we’ll take a closer look at the causes of morning neck pain and what you can do to feel better.

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 up to 5 percent 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.

Your sleeping position

Everyone has their preferred sleeping position. But if yours is on your stomach, you’re not doing your neck any favors. When you sleep on your stomach, your neck may be twisted to one side for hours at a time. This can strain your neck muscles, and make them feel sore and stiff in the morning.

Tummy sleeping can also put a strain on your back, especially if you sleep on a mattress without a lot of support. This can cause your belly to sink into the bed, which can put stress and pressure on your spine and the muscles in your back.

Your pillow

Your head and neck spend many hours every night on your pillow, which is why choosing the right one is key to a healthy, pain-free neck. A pillow that doesn’t support your head and neck properly can create tension in your neck muscles, and cause neck pain.

Feather or memory-foam pillows may allow your head to be “cradled” at night, allowing for a neutral spine and neck.

Sudden movement

Sudden movements, like sitting up quickly or flinging your limbs around in a dream, can strain your neck muscles. Tossing and turning while you’re sleeping, or trying to sleep, can also create tension and stress in your neck.

Previous injury

Some kinds of injuries, like whiplash or sports injuries, may not always hurt at first. The full physical effects may only be felt days later. If you were injured in a way that might have hurt your neck, you may go to bed feeling okay, but wake up the next morning with a very sore, stiff neck.

Other causes of neck pain when you wake up

There are certainly other causes that can also contribute to you waking up with neck pain. In some cases, you may develop a sore neck during the day, too. Some common causes of neck pain include:

• poor posture during the day
• working too long at a computer, or watching television for too long without changing positions
• osteoarthritis in one of the upper spinal joints
• nerve compression caused by a herniated disk or bone spur in your neck

If you wake up with a sore neck, there are several remedies you can try to help ease the pain. You likely don’t need to see a doctor, especially if you don’t have any other symptoms, and you haven’t had a sore neck for long. Here are some self-care options you can try:

• Apply ice or a cold pack to the sore part of your neck for 20 minutes at a time. This can help reduce inflammation in your neck muscles.
• If you’ve had pain for a day or more, apply a heat pack to the sore area for 20 minutes at a time. This can help to soothe and relax the muscles.
• Try over-the-counter painkillers, such as ibuprofen (Advil), naproxen (Aleve), or acetaminophen (Tylenol).
• Do some gentle exercises, like walking or yoga. This can help keep the blood flowing to your neck. Don’t stop moving altogether. Not moving can cause your muscles to tighten up.

To help prevent neck pain when you wake up, there are steps you can take to support your neck and reduce the strain on your neck muscles.

• If you usually sleep on your stomach, try sleeping on your side or back instead.
• If you sleep on your side, try putting a pillow between your legs. This can help keep your neck aligned with your spine.
• When sleeping on your side, make sure the pillow isn’t higher under your head than it is under your neck. Straining your muscles even a little during the night can cause soreness by morning.
• Try using a feather pillow, which can conform easily to the shape of your neck and head. Feather pillows tend to lose their shape over time, so it’s best to replace them every year or two.
• Pillows made with “memory foam” can also conform to the contours of your head and neck, and can help keep your neck supported.
• Avoid using a pillow that is too stiff or too deep. This can cause your neck muscles to be flexed overnight.
• If your mattress is sagging in the middle, consider replacing it with a medium-firm mattress that can support your back and neck.
• During the day, try to maintain proper posture when standing, walking, and sitting, particularly when at a desk or using a computer. Avoid hunching your shoulders and bending your neck too far forward.
• Try to hold your phone at eye level instead of bending your neck forward to look at it.
• Avoid tucking your phone between your ear and your shoulder.
• Exercise regularly. Physical activity can help strengthen your muscles, including those in your neck. It can also help improve your posture and relieve stress that may be causing stiff muscles.

A couple of simple exercises can help keep your neck muscles strong and limber, which may reduce the risk of waking up with pain in your neck.

Neck stretch

1. Stand up straight with your hands at your sides.
2. With your neck and back straight, slowly turn your head to the left until you feel a slight stretch.
3. Hold for 10 to 20 seconds and then slowly turn your head to the right and do the same thing.
4. Repeat 3 or 4 times on each side. You can do this exercise every day.

Dumbbell shrug

1. Stand with your feet shoulder-width apart.
2. Keep your chin up and your neck straight.
3. With a dumbbell in each hand (or a full milk jug or similar object), slowly move your shoulders up towards your ears. Do the movement slowly so that you feel the muscles contract in your upper back and neck.
4. Hold for a second and then lower your shoulders back down as you exhale.
5. Repeat 8 to 10 times. Try this exercise 3 times a week.

Neck pain can often heal on its own. If your sore neck doesn’t get better after a few days of self-care, or if the pain gets worse, consider seeing your doctor to find out what’s causing your pain.

It’s important to call your doctor immediately if you have neck pain and any of these symptoms:

• fever
• headache
• chest pain and shortness of breath
• a lump in your neck
• swollen glands
• difficulty swallowing
• numbness or tingling in your limbs
• pain that spreads down your arms or legs
• bladder or bowel problems

Waking up with a sore neck is a common problem. But there are ways to help resolve this issue.

Consider making changes to your pillow, mattress, and sleeping position, and make sure your sleeping environment is as comfortable as possible.

During the day, pay attention to your posture and try to shift your position often so your muscles stay relaxed and limber. Regular exercise can also help keep your neck muscles healthy and strong.

How to get rid of neck pain after sleep, the main causes of pain

After waking up, a person should feel rested and full of energy. However, it often happens that after resting we get up with neck pain, sometimes severe enough to prevent us from working normally and performing daily tasks. If you often suffer from such a nuisance, you need to visit a doctor and undergo diagnostic procedures to determine the causes of the ailment.

Causes of neck pain after sleep

If the neck hurts after sleep, the causes can be divided into two groups. Namely:

1. Non-pathological. Non-pathological include an uncomfortable or incorrect sleeping position. This means that during rest, due to the incorrect position of the head, the nerve endings of the spinal cord are infringed, which leads to incorrect impulses to the brain about the need for muscle tension to protect the injured area. As a result, swelling can develop and severe burning pain in the neck appears. In this case, it is enough to do a little exercise, rub the sore spot and take a warm shower.

2. Pathological. Pathological causes are a number of diseases that lead to neck pain after sleep. Here it will not be enough to stretch the muscles of the neck – you need to contact the doctor to determine the cause of the pain syndrome and prescribe treatment.

Cervical sciatica

It is an inflammation of one or more roots of the spinal nerves. Infectious processes, hypothermia, as well as pinched nerves can lead to it. In this case, the pain is localized in the neck and partly in the back of the head, sometimes even the temperature rises. Radiculitis most often occurs in overweight people, and also due to increased stress on the neck. Prevention of the disease is simple – it is enough to work and rest in moderation, choose hard mattresses for sleep, and also not start inflammatory processes. All this will allow you not to think about what to do if your neck hurts after sleep.

Cervical osteochondrosis

Metabolic problems, excessive exercise and spinal injuries increase the wear and tear of the vertebrae in the cervical region. In the absence of proper treatment, a person will experience severe pain due to the destruction of cartilage in the spinal column. Due to the fact that the distance between the vertebrae decreases, pinching of the nervous tissue occurs, and the person experiences severe pain. All the symptoms inherent in infringement can join cervical osteochondrosis – numbness of the limbs and skin areas, tingling, shooting pains.

Myositis of the muscles of the cervical segment

If your neck hurts after sleeping, an experienced doctor can tell you what to do. It is possible that the problem lies in the development of myositis. It can be triggered by influenza, chronic tonsillitis, hypothermia and drafts, as well as constant physical exertion on the neck. The soreness of the area sharply increases when you try to turn your head or tilt it. The muscles swell slightly, and there may be an unpleasant tingling sensation.

Stress and emotional strain

Often the head and neck hurt after sleep in people who are stressed. Because of the nerves, muscle spasm in the cervical region can occur, and more simply, a cramp. The thing is that it is rather difficult to suppress human instincts, and in a situation where we experience negative emotions and stress, the body regards this as a danger. Then he gives us a signal to take a defensive posture – tighten your neck and pull your head in. Due to the work of our instincts, the muscles spasm, blood flow worsens, and a person cannot relax until he calms down. If it is not possible to cope with the negative, the person “brings” his problems to bed, goes to bed with a spasm, which is why he experiences severe pain in the neck in the morning.

Uncomfortable bed, mattress or pillow

Neck pain in the morning after sleep can easily appear due to improper organization of a place to rest. If your pillows are too high, the base of the bed is too soft, this may be the problem. Neurologists advise choosing firmer mattresses and low pillows. Sometimes it is advisable to purchase special neck rolls or orthopedic pillows, which allows you to keep your head in the correct position during sleep.

In which case you should immediately go to the doctor

No need to self-medicate and procrastinate if neck pain persists for a long time. The point may be that a neoplasm has arisen, problems with blood vessels have appeared, as well as serious pathologies of the spinal column. Do not hesitate to visit the doctor if:

various signs of intoxication appeared – headache, nausea, fever, etc.

In general, do not hesitate to think about why your neck hurts after sleeping, it is best to visit a doctor right away and understand what caused the discomfort. This will allow you to sleep peacefully at night and feel great in the morning.

How to relieve pain yourself

It is important to remember that the average head weight is about 9kg, which is why it is so important to give your neck timely rest. If you feel tired, just lean back in your chair, relaxing your neck, or better yet, lie down on a comfortable pillow. This will help avoid spasms from overexertion. Painkillers such as Solpadein, Aspirin, Ibuprofen and others will also help get rid of neck pain after sleep. How to take them correctly is written in the instructions for the drug.

Set of exercises

Severe acute pain in the neck that occurs after sleep can be eliminated through physical exercises that are aimed at improving blood flow and strengthening the muscles of the neck. If your neck starts to hurt after sleep, sit on a chair, straighten up and, holding your head straight, tighten your muscles, then tilt your head in different directions, back and forth, overcoming the tension. You need to hold the tension for 5-7 seconds, after which you need to rest for 10 seconds and repeat all over again. Or, while inhaling, you can press your hand on the temple so that neck resistance is created. Hold the tension for 5-7 seconds, rest for 10 seconds and repeat. You can also relax the body as much as possible, and then slowly begin to tilt the neck to one side, then to the other, so that the movements look like a pendulum. Repeat the exercise 10 times.

Prevention of neck pain

Acute sharp pain in the neck after waking up in the morning is easier to prevent than to treat. Try not to overcool, avoid overexertion and drafts. If your work is physically demanding, give yourself time to rest. It is recommended to do exercises and knead the muscles of the neck to strengthen them. This is especially true for people who have to spend a lot of time in a sitting position.

You can make an appointment with specialists online , as well as by phone 8 (812) 901-03-03.

Neck hurts after sleep What to do?| Clinic “Zdravvay”

Neck hurts after sleep: causes of torment

When the neck hurts, it hurts to turn after sleep, many people rush to apply a compress with vodka or camphor oil. Some apply ice or, conversely, a towel soaked in warm water. This cannot be done, since the causes of pain can be very different – and some of them only aggravate the painful condition under the influence of cold or alcohol. Pain may be felt due to:

1. Inflammatory processes are taking place in the body. They give severe acute pain, muscles and tissues swell.
2. A person has contracted an infection. The pain is concentrated in the upper back, back or front of the neck. The only way to get rid of it is to eliminate the root cause of the disease.
3. A tumor has formed in the upper part of the shoulder, due to which the muscles, tissues and roots were squeezed.
4. Vessels affected. Pain spreads to the arms, head, chest and lower back. If the blood supply is disturbed, edema appears, the muscles are in constant tension.

The most unbearable pains are often caused by osteoporosis. The patient may wake up in the middle of the night from terrible sensations – in this case, it is permissible to drink painkillers. In women during menopause, the spine becomes unstable, which also leads to pain.

If your neck hurts after sleeping on an orthopedic pillow, the height of the pillow may be to blame. High pillows are only suitable for side sleeping, as they support the neck and shoulder girdle well in this position. For those who sleep on their backs, pillows with a maximum height of 10 cm and moderate firmness are recommended. It is advisable to buy a pillow with a notch for the neck. To sleep on your stomach, you should purchase a thin soft pillow with a maximum height of 8 cm. Alternatively, you can do without a pillow at all or put it under your stomach so that your spine does not hurt. Sleeping on your stomach every night is not recommended, because of this, blood vessels in the area of ​​\u200b\u200bthe spinal column are pinched.

When the neck hurts on the right side after sleep, this may indicate a clamped vertebral artery. It is a steam room and therefore provokes unilateral pain. A quality pillow filler will help to fix the problem. Latex and memorix are considered optimal materials. Latex is durable, does not provoke allergies, even children are allowed to sleep on it. Memorix, upon contact with the human body, heats up and adapts to the shape of this body. You can not be afraid of overheating, as the filler is well ventilated.

Your neck may become stiff in the morning because you decide to sleep longer than usual. The upper body had to be in a static position for too long, and blood circulation was disturbed in it.

Finally, the cause of suffering can be a sedentary lifestyle, an increased level of stress, the need to regularly carry a heavy bag on your shoulder. Many people, under the influence of negative emotions, raise their shoulders, both or one, and tense their muscles. This creates a psychological illusion of protection for them, but leads to pain in the neck.

The whole gamut of pains

When the neck constantly hurts after sleep, unpleasant sensations can roll in unexpectedly or increase gradually. Pain can also be given inside the head, in the temples, in the ears or in the gums. There is a possibility of redness of the skin in the affected area, the appearance of swelling, a local increase in body temperature. In some patients, the problem area loses sensation or begins to tingle slightly. Fatigue of the neck muscles develops into general fatigue.

With osteochondrosis, the sensations may be different depending on which part of the spine is affected. With hernias, it is difficult to get out of bed, turn and bend over. The nature of the pain is paroxysmal. If the vertebral joints become inflamed, discomfort usually makes itself felt in the morning and less often at night. With cervical osteochondrosis, the patient darkens under the eyes, as the blood supply to the brain is disturbed. Pain is given in the back of the head and scapula, heaviness is felt in the shoulder region. For chest osteochondrosis, monotonous aching pains are characteristic, which can also be given in the neck. When the patient stands or walks, he feels overstrain in different muscle groups.

X-ray and samples

When a patient turns to the doctor with the words “Neck pain after sleep, what should I do?”, the specialist will refer him to REG, ultrasound of the neck and brain vessels. It will also be necessary to conduct a CT or MRI of the cervical spine and an x-ray of the cervical spine with functional tests. To understand as accurately as possible how to get rid of neck pain after sleep, you may also need to take laboratory tests.

Treatment of neck pain does not tolerate self-activity

If your neck hurts badly after sleeping, get in a hot shower right after waking up. A jet of water should be directed directly to the neck muscles to help them relax. If the pressure is strong enough, the sore spot will also receive a massage. After getting out of the shower, put a few drops of body oil on a dry cloth and rub your neck. This is where the self-employment ends. Further treatment of the spine and neck muscles should be prescribed by a doctor:

• external gels and ointments, anti-inflammatory and painkillers;
• therapeutic exercises;
• manual therapy;
• drug therapy;
• physiotherapy;
• acupuncture;
• blockade;
• surgery.

Blockades are intramuscular injections of drugs. During the session of manual therapy, the specialist will adjust the vertebral disc herniation by a non-surgical method, using articular, muscular and radicular techniques. With physiotherapy treatment, the best effect can be achieved with electrophoresis of the collar zone. Surgical interventions today are carried out mainly through punctures, without large incisions. Hernias are destroyed by operations using radio waves.

Folk remedies may only be used with the prior approval of a physician. Compresses according to grandmother’s recipes can be applied to the problem area – but only if there are no tumors in the body, blood pressure and body temperature are not elevated.

Do not drink at night, learn to relax

To prevent pain in the neck and head after sleep, wean yourself from unobvious bad habits. Never fall asleep in a chair – this will cause your head to shift a lot forward or backward. While talking on the phone, do not press it with your shoulder. Plan your day so that it starts with active physical activity. Thus, your muscles will warm up and prepare for the upcoming loads.

While sitting at the computer, adjust the height of the monitor so that it is directly in front of your eyes. Don’t let yourself sit all day with your head down. Also adjust the chair and table according to your height.

If the neck hurts on the left side after sleep, this may be due to scoliosis. Visit a health center to have your doctor recommend exercise therapy, swimming, massage, or physical therapy. At home, you can correct your posture as follows: lean your back against a flat wall so that there is a distance of about 2 cm between your heels and the plinth. Your buttocks and shoulders should fit snugly against the surface, while your shoulders should remain at the same level. Keep your chin straight and high, do not move away from the wall for 10 minutes, do this exercise every day.

Never drink alcohol before bed. First, it increases the risk of sleeping through the night in one position. Secondly, alcohol intoxication provokes a headache. Thirdly, the mechanisms of absorption of fluids are disrupted from alcohol, which causes swelling. However, edema can be caused even by the consumption of ordinary water before bedtime in large quantities

In order not to complain that the neck muscles hurt after sleep, learn to relax. Breathe deeply and evenly, let the tension gradually leave all parts of the body.