How to Relieve Neck Pain from Sleeping Wrong?

Many people experience general neck discomfort, like morning neck pain and neck stiffness, especially after waking up in the morning. These symptoms may appear due to tight muscles, poor sleep posture, or even using the wrong mattress or pillow. This type of neck pain can result in joint pain or ongoing musculoskeletal discomfort that impacts your daily life. If you are struggling with a sore neck from sleeping wrong, this blog will provide you with effective neck pain management strategies to find relief while supporting your cervical spine.

Neck Pain from Sleep: What are the Causes?

It’s essential to understand the potential causes of neck pain from sleeping before discussing treatment options. Various factors can be responsible for causing neck pain, such as poor sleeping posture, poor posture, the wrong pillow, and overuse of the neck and shoulder muscles—all of which can cause neck pain.

Poor Sleep Position: The wrong sleeping position is the primary cause of neck pain. Your neck may be at an awkward angle, which can strain your neck muscles, affect neck alignment, and lead to pain. Poor posture while sleeping, such as twisting your cervical spine, can also worsen discomfort around the shoulder blade area.
Wrong Selection of a Pillow: Choosing too thick or too flat pillow can negatively impact the neck alignment and strain the neck muscles. Stomach sleepers should use a flat pillow to avoid excessive neck extension. On the other hand, a thick pillow can offer better support if you are a side sleeper.
Overuse of Shoulder and Neck Muscles: Getting engaged in activities that require prolonged neck or head positioning, such as driving or using a computer, can overuse the shoulder and neck muscles, leading to strain, tension, discomfort, and muscle spasms. These poor habits can cause neck pain if not addressed in time.

Best Sleeping Position for Neck Pain Relief

Your sleeping positions can affect your neck health, and the best sleeping position for neck pain can minimise overnight discomfort. Here, we’ll discuss how to relieve neck pain from sleeping wrong:

Back sleeping is an optimal choice:

If you are learning how to sleep with stiff neck, you must be aware of that back sleeping is considered the right choice. When you sleep on your back, your head, neck, and spine can maintain natural alignment. Make sure to use a pillow that supports the natural curve of your neck. Your pillow should fill the gap between your mattress and neck while keeping your head in a neutral position. The trick is to find that perfect position where your ear lines up directly with your shoulder when seen from the side. This alignment helps your neck muscles relax and recover properly while you sleep. You can also get in touch with a physio Glenroy to get exercise advice to relieve stiff neck pain.

Side Sleeping:

Side sleeping is also considered the right choice for relieving neck pain from your sleep position, provided you choose the right height of a pillow. When you sleep on your side, your pillow should be thick enough to keep your head aligned with your spine. Your ear must be over your shoulder, and it should not be tilted toward it or away from it. Place a small and comfortable pillow between your knees to maintain proper spinal alignment and prevent your upper leg from stretching your lower back, which can create tension that radiates up to your neck.

Avoid Stomach Sleeping:

Stomach sleeping should be avoided if you are experiencing neck pain. With this position, you may be influenced to turn your head to one side for a long period of time, putting pressure on your joints and neck muscles. If you sleep on your stomach, use a very thin pillow or no pillow under your head.

Everyone has different sleep needs and comfort preferences. What works well for one person might need adjustment for another. Our physiotherapists can help you find your personalized solution.