Neck pain after sleeping is a common problem in humans.
The most frequent problem we got sore neck after sleeping is because we can’t control our body while sleeping, and that’s what makes us not know what our bodies do when we sleep.
So if you feel pain in right side of the neck, neck pain and headache, neck and shoulder pain, back of neck pain and whatever strain on your neck after you wake up, you do not have to worry about it because almost EVERYONE has experienced this. You don’t have to think that it’s might something like neck pain cancer because it is NOT. But if your doctor says that you had neck pain cancer you need to start to worry because maybe it will be some chronic pain for a long time.
So what SHOULD WE DO when we get this? Do we have to be just silent and accept this pain as it is? Of course NOT
This article will discuss everything about neck pain, stiff neck pain and absolutely how to get rid of neck pain from sleeping wrong.
Symptoms of neck pain after sleeping
Neck pain symptoms are characterized by:
- Dizziness or a headache.
- Stiff or tense muscles.
- The pain is worse if the head is in one position for a long time.
- Feel the pain that spreads to your hands or feet.
- Head hard to move.
- The arm feels weak, numb, or tingling.
What causes neck pain after sleeping?
Pain in the neck when waking up is known as muscle strain. This condition triggered by a pillow positioning that supports the head and neck as you sleep. Furthermore, some daily habits-like head that is too advanced when in front of a computer or unsuitable seating position while driving a car can also trigger neck pain.
1. Shape and Position of Pillow
You should more pay attention to the shape and position of the pillow is good and comfortable when sleeping, it is vital that you do not need to feel stiff neck and pain when waking up. The used of the pillow is to maintain balance on your neck to comfort while sleeping and prevent problems such as awakening with a stiff or sore neck pain.
Use a pillow that is neither too thick nor fluffy nor too flat or deflated. Pads that are too thick or inflated can cause your neck to be too high, and if it is too dull or collapsed the neck is in an uncomfortable position because it’s too low.
For the best, use a pillow made of cotton or soft foam that can balance the position of your neck during sleep. No need to bother or measure how many corners you that you need, when you feel comfortable that’s THE RIGHT SIDE for you. Especially for those who sleep on your side, make sure that your spine not curved due to the pillow is too low or high, note the following picture:
Look at the spine, its posture straight from the head to the lower back.The pad on the image is the height of a good pillow.
Thus you can also avoid this stiff neck or ‘cushion.’
2. Sleeping Position
Sleeping position plays a vital role in addition to pillow problems. Stiff neck after waking up sometime is because of the wrong sleeping position. Most doctors advise sleeping sideways (to the right or the left) with a comfortable support to avoid the neck pain after sleeping. For an alternative, you can sleep on the back as well.
Sideways sleep (especially the right side) has many health benefits such as reducing the burden of the heart, maintaining the health of the lungs, keeping the stomach contents in a stable position, resting the stomach, and others in addition to preventing neck stiffness.
3. Muscle Tension
Did you know?
The main cause why sore neck and stiff necks are muscle tension or neck sprain. In particular, the levator muscles of the scapula that is on the right side of the left of our neck are susceptible to injury. The levator muscles of this scapula connect the cervical spine with the shoulders controlled by the third and fourth cervical nerves.
4. Neck Arthritis
Neck Arthritis or cervical arthritis, also known as cervical osteoarthritis, is a common age-related condition that affects spinal and joints cushions in the neck. The disease caused by the tear and wear of bone and cartilage found in the cervical spine. It can be caused by other factors, mostly because of the age factors. The Symptoms may include shoulder pain, neck stiffness, extreme numb hands, and feet.
The treatment can be done by physical therapy (physiotherapy) and also take drugs.
5. Pinched Nerve
The pinched nerve occurs when there is pressure (compression) that naturally occurring nerves in adjacent tissue. People usually with advanced age are more prone to this condition because the spinal discs that are starting to become more rigid. This pain can remove with painkillers, but for more severe conditions therapy or surgery is required.
6. Muscle Spasms.
In any part of the body, it can happen, including the neck. When this happens, it will cause muscles to contract and stiffen.
Fibromyalgia is a pain in the whole of the body that involves muscles and joints so that it can produce a stiff neck. This disease can be experienced by anyone (children, parents, man, woman, etc.) and can occur in the long run.asfasdfdf
It’s an infection that affects the fluid around the spinal cord and brain, the disease is severe and can result in death. A headache, stiff neck, and fever are the typical symptoms of this disease.
Experiencing excessive stress or anxiety, causing tension in the neck.
10. Need Rest
Too long bend over looking at a computer monitor or cell phone.
How to prevent neck pain after sleeping
1. Choose a Good Pillow
To adjust your sleeping position use a pillow that is not too thin and not too thick. Here are the benefits using a right pad while you sleep.
- If you sleep ON YOUR SIDE, the pad will keep your head in a horizontal position.
- If you sleep ON YOUR BACK, the pad will not make your head too high or too low.
2. Avoid Sleeping Facedown
Sleeping on the stomach has a significant effect on the health of the spine and neck. Therefore, try always to sleep sideways or on your back (we recommended sideways to the right).
A lot of evidence of the dangers when sleeping with face down or stomach shows by modern medical science. Especially if in this position you sleep long and soundly. Because it can cause the oxygen flow becomes less than you slept in the right position and caused shortness of breath due to respiratory or chest muscles are not functioning optimally.
Apply a healthy lifestyle, and keep right sleep patterns. We do not recommend to sleep too late; it is advisable to meet the needs of rest at least 6-8 hours a day. And also note the pillow and mattress shape that you use to support comfort during sleep.
By applying a good sleep pattern and a healthy lifestyle, you will avoid a stiff neck after waking up and the risk of other diseases.
Keep your health always and never get bored to continue to increase your insight into the world of health by continuing to follow our article. Regards.
Here’s a video from Dr. Alan Mandall, guide the proper sleep position for neck pain
5. Rest your neck
After you exercise or when you work too long, lay your body and neck in a comfortable position, and you need to make sure that you use a good pillow that can keep the neck and head to stay in the right position.
6. Make Sure You Are Using Mattresses That Are Still Good
Old mattresses usually do not provide support for your neck and spine. And it becomes one of the causes of the stiff neck when you are waking up. Therefore, you need to make sure you use a good mattress or bedding that can help your spine and neck to be in an ideal position.
7. Do not move too fast
Although neck pain caused by the wrong sleeping or pillow position, in some cases, neck pain can also be triggered by a strained tendon that must be forced to work immediately. Therefore, avoid the habit of moving the limbs too quickly when just getting up. It’s good, make muscles and muscles relax first in a way to move light stretching. Easy, isn’t it?
9. Drying the pillow
Although many people think this way is a myth only, the option to drain the pad to avoid a stiff neck and pain when waking up is correct, you know! WHY, HOW come? Investigate a calibration; this step proved influential in improving the quality of the pillow so it will feel more soft and comfortable when used.
How to treat neck pain after sleeping
Some home remedies for neck pain:
1. Simple physical exercise
When the neck pain caused by a sprained muscle, try to do a neck exercise like moving your head up and down as well as head movement to the left and right side.
2. Bath with warm water
In addition to how to compress, you can also reduce the pain or stiffness in the neck with a wash using warm water. When the water is about the neck, move the body slowly to the side, top, and bottom, yes! That way, guaranteed the neck would be comfortable again.
3. Consumption of drugs
If it is excruciating, you can take medicines such as paracetamol, ibuprofen or some anti-pain that can lubricate.
4. Stretch the Neck Muscles
Stretches for neck pain something that you must do it regularly. Because neck needs a rest and some exercise. To stretch your neck muscles, you can use a hot towel or soak and bath in warm water. The stages of stretching are simple, just follow the instruction below:
- Turn to the right your head slowly, then put a little pressure on your chin with your right hand, do it gradually and gently. Then gently move your head back to the starting point and hold for 15-20 seconds. Repeat this step to the left side also.
- Swing or tilt your head until your chin touches your chest. If you can’t, just push it as close as possible. Make sure your shoulders relax when doing it. Hold for 15-20 seconds, then repeat this step.
- Tilt your head to the right while trying to put the right ear to your right shoulder. Do not let shoulders lift, do for 20 seconds, then repeat on the other side.
Also, if you like yoga, you can go with yoga for neck pain. Best pose we recommended is:
- Bitilasana (Cow Pose) and Marjariasana (Cat Pose).
- Ardha Matsyendrasana (Seated Twist Pose).
- Ear to Shoulder Pose.
- Viparita Karani (Legs Against the Wall Pose).
- Savasana (Corpse Pose)
Interesting Yoga for Neck pain video by Ekhart Yoga
5. Massage your Neck
Anytime you wake up with a stiff neck, massaging yourself to the sore area can be a good solution. However, You need to do it gently and stop if it adds pain.
6. Don’t drive the car
When you get neck pain after sleeping, you need to avoid driving the car as long as your neck is stiff and painful. In addition to reducing the risks while driving, it can also speed up the recovery of a sore and stiff neck.
If you interested, here’s a video How to Fix a Stiff Neck in Seconds by ATHLEAN-X™
Diagnosis of Neck Pain
Consultation with a doctor should be done by a neck pain patient if:
- Pain can’t be relieved by using ordinary painkillers.
- After a few days, the neck is still stiff or pain and doesn’t make any improvement.
- Suspect that neck pain occurs due to a relatively serious condition.
In case of neck pain, the doctor will perform a physical examination of the patient’s neck. Not only on the part that feels pain to the touch but also on the weak or numb. The doctor will even ask the patient to move his head towards the front, side or back to see the range of movement. Also, the doctor will ask several questions about the patient’s medical history.
Further tests may be necessary to establish a diagnosis of neck pain, including:
- Imaging. X-rays, CT scans, and MRI may be performed to get a clear picture of the cause of neck pain. Nerve clamping, bone loss, and other abnormalities of bone and nerves will be seen more clearly through this examination.
- Neurological examination. This method will be done if the doctor suspects neck pain caused by the presence of a pinched nerve. One example of nerve examination is electromyography (EMG) that can be used to determine the function of nerves.
- Blood examination. If the neck pain suffered by the patient is suspected to be caused by inflammation or infection, then a blood test can be done to prove it.
- Lumbar puncture. Taking samples of cerebrospinal fluid from the spine to then be examined in the laboratory. From this examination can be known if there is a viral or bacterial infection.