Why do people wake up with neck pain. What are the common causes of morning neck discomfort. How can you alleviate neck pain upon waking. What preventive measures can be taken to avoid waking up with a sore neck. How does sleeping position affect neck pain. What role does pillow choice play in morning neck discomfort. Are there underlying health conditions that contribute to neck pain upon waking.

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 in the morning:

• Sleeping position
• Pillow type
• Sudden movements during sleep
• Previous injuries
• Poor daytime posture
• Underlying health conditions

Research indicates that sleep-related issues may be responsible for up to 5% of new chronic pain cases. By addressing these factors, you can potentially alleviate not only neck pain but other types of discomfort as well.

The Impact of Sleeping Position on Neck Pain

Your preferred sleeping position can significantly affect the likelihood of waking up with neck pain. Sleeping on your stomach, for instance, can be particularly problematic. This position often requires you to twist your neck to one side for extended periods, straining the muscles and leading to morning stiffness and soreness.

Additionally, stomach sleeping can put undue stress on your back, especially if your mattress lacks proper support. This can cause your midsection to sink into the bed, creating pressure on your spine and back muscles.

The Role of Pillow Choice in Neck Comfort

Your pillow plays a crucial role in supporting your head and neck throughout the night. An ill-suited pillow can create tension in your neck muscles, resulting in pain upon waking. Feather or memory-foam pillows are often recommended as they allow your head to be “cradled,” promoting a neutral alignment of your spine and neck.

Unexpected Movements and Previous Injuries

Sudden movements during sleep, such as sitting up quickly or tossing and turning, can strain your neck muscles. Additionally, previous injuries like whiplash or sports-related trauma may not manifest pain immediately. You might go to bed feeling fine only to wake up with a stiff, sore neck as the full effects of the injury become apparent.

Other Contributing Factors to Morning Neck Pain

While sleep-related issues are often the primary culprits, several other factors can contribute to waking up with neck pain:

• Poor posture during daytime activities
• Extended periods of computer use or television watching without breaks
• Osteoarthritis in the upper spinal joints
• Nerve compression from a herniated disk or bone spur

These factors can exacerbate existing neck issues or create new ones, leading to discomfort that persists into the morning hours.

Effective Remedies for Morning Neck Pain

If you find yourself waking up with a sore neck, there are several self-care options you can try before seeking medical attention, especially if the pain is recent and not accompanied by other symptoms:

1. Apply ice or a cold pack to the affected area for 20 minutes at a time to reduce inflammation.
2. For pain lasting more than a day, use a heat pack on the sore area for 20 minutes to soothe and relax muscles.
3. Try over-the-counter pain relievers such as ibuprofen, naproxen, or acetaminophen.
4. Engage in gentle exercises like walking or yoga to promote blood flow to the neck.
5. Avoid complete immobility, as this can cause muscles to tighten further.

When to Seek Medical Attention

While most cases of morning neck pain can be managed at home, certain situations warrant professional medical advice. Consider consulting a healthcare provider if:

• The pain persists for more than a week despite self-care measures
• You experience numbness, tingling, or weakness in your arms or hands
• The pain is accompanied by severe headaches or fever
• You’ve recently been involved in an accident or suffered an injury

Preventive Strategies for Avoiding Morning Neck Pain

Taking proactive steps to support your neck and reduce muscle strain can help prevent waking up with neck pain. Consider implementing the following strategies:

Optimizing Your Sleeping Position

If you typically sleep on your stomach, try transitioning to side or back sleeping. When sleeping on your side, place a pillow between your legs to help maintain proper spinal alignment. Ensure that your pillow doesn’t elevate your head higher than your neck to avoid muscle strain.

Choosing the Right Pillow

Opt for a pillow that conforms to the shape of your neck and head. Feather pillows are a good choice but should be replaced every year or two as they lose their shape. Memory foam pillows are another excellent option for maintaining proper neck support throughout the night.

Avoid pillows that are excessively stiff or deep, as these can cause your neck muscles to remain flexed overnight, leading to morning discomfort.

The Importance of Daytime Habits in Preventing Neck Pain

While nighttime factors play a significant role in morning neck pain, your daytime habits can also impact your neck health. Consider the following preventive measures:

• Maintain good posture throughout the day, especially when sitting for long periods
• Take regular breaks from computer work or other activities that require prolonged neck positioning
• Perform neck stretches and exercises to improve flexibility and strength
• Ensure your work setup is ergonomically optimized to reduce neck strain
• Stay hydrated and maintain a healthy diet to support overall musculoskeletal health

Understanding the Connection Between Stress and Neck Pain

Stress can significantly contribute to muscle tension, particularly in the neck and shoulders. This tension can persist through the night, leading to morning discomfort. Implementing stress-reduction techniques can help alleviate neck pain:

• Practice relaxation techniques such as deep breathing or meditation before bed
• Engage in regular physical activity to reduce overall stress levels
• Consider cognitive-behavioral therapy to manage stress and anxiety
• Ensure you’re getting adequate sleep, as sleep deprivation can exacerbate stress and muscle tension

The Role of Sleep Quality in Neck Health

The quality of your sleep can significantly impact your likelihood of experiencing morning neck pain. Poor sleep quality can lead to increased muscle tension and reduced body healing, potentially exacerbating neck discomfort. To improve sleep quality:

• Establish a consistent sleep schedule
• Create a relaxing bedtime routine
• Ensure your sleeping environment is dark, quiet, and cool
• Limit exposure to screens before bedtime
• Avoid caffeine and large meals close to bedtime

Exploring Alternative Therapies for Neck Pain Relief

While traditional remedies are often effective, some individuals find relief through alternative therapies. These approaches can complement conventional treatments and may provide additional benefits:

Acupuncture for Neck Pain

Acupuncture, an ancient Chinese healing practice, involves inserting thin needles into specific points on the body. Some studies suggest that acupuncture may help relieve chronic neck pain by promoting blood flow and releasing tension in the affected muscles.

Massage Therapy

Regular massage can help loosen tight neck muscles, improve circulation, and reduce overall tension. Consider scheduling sessions with a licensed massage therapist who specializes in neck and shoulder treatments.

Chiropractic Care

Chiropractic adjustments may help alleviate neck pain by improving spinal alignment and reducing nerve irritation. However, it’s essential to consult with a qualified chiropractor and inform them of any underlying health conditions before beginning treatment.

The Role of Exercise in Preventing and Managing Neck Pain

Regular exercise can play a crucial role in both preventing and managing neck pain. Incorporate the following types of exercises into your routine:

Neck Stretches

Gentle neck stretches can help improve flexibility and reduce muscle tension. Try the following stretches, holding each for 15-30 seconds:

• Neck tilts (side to side and forward)
• Neck rotations
• Shoulder rolls
• Chin tucks

Strengthening Exercises

Building strength in the neck and upper back muscles can help support proper posture and reduce the risk of pain. Consider incorporating these exercises:

• Isometric neck exercises (applying gentle pressure with your hand against your head in various directions)
• Shoulder blade squeezes
• Prone cobra (lying face down and lifting your upper body slightly)

Low-Impact Aerobic Activities

Engaging in regular low-impact aerobic activities can improve overall circulation and reduce muscle tension. Good options include:

• Swimming
• Walking
• Cycling
• Elliptical training

Remember to start slowly and gradually increase the intensity and duration of your exercises. If you experience pain during any activity, stop immediately and consult a healthcare professional.

The Impact of Diet on Neck Pain and Overall Musculoskeletal Health

While often overlooked, your diet can play a significant role in managing and preventing neck pain. Certain nutrients are essential for maintaining healthy muscles, joints, and bones:

Anti-Inflammatory Foods

Chronic inflammation can contribute to persistent neck pain. Incorporating anti-inflammatory foods into your diet may help reduce pain and promote healing:

• Fatty fish (salmon, mackerel, sardines)
• Berries
• Leafy green vegetables
• Nuts and seeds
• Olive oil

Hydration

Proper hydration is crucial for maintaining the health of your intervertebral discs, which act as cushions between the vertebrae in your spine. Aim to drink plenty of water throughout the day to support optimal disc function and reduce the risk of neck pain.

Calcium and Vitamin D

These nutrients are essential for maintaining strong bones, including those in your neck. Include calcium-rich foods like dairy products, leafy greens, and fortified plant-based milk in your diet. Vitamin D can be obtained through sunlight exposure and foods like fatty fish, egg yolks, and fortified cereals.

Magnesium

Magnesium plays a role in muscle relaxation and can help reduce tension in the neck muscles. Good sources include:

• Spinach and other leafy greens
• Nuts and seeds
• Whole grains
• Legumes

By incorporating these dietary strategies alongside other preventive measures, you can support your overall musculoskeletal health and potentially reduce the frequency and severity of morning neck pain.

The Importance of Ergonomics in Preventing Neck Pain

Proper ergonomics in your daily environment can significantly impact your likelihood of experiencing neck pain. By optimizing your workspace and daily activities, you can reduce strain on your neck muscles and promote better posture:

Workstation Setup

If you spend long hours at a desk or computer, ensure your workstation is ergonomically optimized:

• Position your computer monitor at eye level to avoid neck strain
• Use a chair with proper lumbar support
• Keep your keyboard and mouse at a height that allows your elbows to rest comfortably at a 90-degree angle
• Use a headset for phone calls to avoid cradling the phone between your ear and shoulder

Mobile Device Usage

Frequent use of smartphones and tablets can lead to “text neck,” a condition caused by prolonged forward head posture. To minimize this risk:

• Hold your device at eye level when possible
• Take frequent breaks from device use
• Use voice-to-text features to reduce time spent looking down at your device

Driving Ergonomics

Long periods of driving can contribute to neck pain. Optimize your driving position by:

• Adjusting your seat to maintain a slight bend in your knees and elbows
• Positioning the headrest to support the middle of your head
• Using lumbar support to maintain the natural curve of your lower back
• Taking regular breaks on long drives to stretch and move around

By implementing these ergonomic principles in various aspects of your daily life, you can significantly reduce the strain on your neck muscles and decrease the likelihood of waking up with neck pain.

Understanding the Psychological Aspects of Chronic Neck Pain

While physical factors play a significant role in neck pain, it’s important to recognize the psychological components that can contribute to or exacerbate the condition. Chronic neck pain can have a substantial impact on mental health, and conversely, psychological factors can influence the perception and management of pain:

The Pain-Stress Cycle

Chronic neck pain can lead to increased stress and anxiety, which in turn can cause muscle tension and exacerbate pain, creating a self-perpetuating cycle. Breaking this cycle often requires addressing both the physical and psychological aspects of pain:

• Practice mindfulness meditation to reduce stress and change pain perception
• Engage in cognitive-behavioral therapy to develop coping strategies for pain management
• Explore relaxation techniques such as progressive muscle relaxation or guided imagery

Sleep and Mood

Chronic neck pain can disrupt sleep patterns, leading to fatigue and mood disturbances. Conversely, poor sleep and low mood can increase pain sensitivity. To address this:

• Prioritize good sleep hygiene
• Consider cognitive-behavioral therapy for insomnia (CBT-I) if sleep problems persist
• Engage in regular physical activity to improve both sleep quality and mood

Pain Catastrophizing

Some individuals may engage in pain catastrophizing, a tendency to ruminate on and exaggerate the threat of pain. This can lead to increased pain perception and avoidance behaviors. Strategies to address this include:

• Learning to reframe negative thoughts about pain
• Practicing gradual exposure to activities that may cause fear of pain
• Developing a balanced perspective on pain through education and professional support

By addressing these psychological aspects alongside physical treatments, individuals can develop a more comprehensive approach to managing and preventing morning neck pain.

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.