Often during the day, you can not feel discomfort in the neck. However, it is necessary to put your head on the pillow to finally sleep; you are faced with unpleasant sensations and even pain in the neck. It is difficult to find the correct position of the head and body to get rid of the pain. You try to rotate your head and do exercises for the cervical vertebrae, then all in vain… Is that sound familiar? Let’s try to figure it out together.
A stiff neck typically is the result of muscles deteriorating with time from poor posture or misuse.
Why Does Your Neck Hurt During Sleeping?
Looking down at your computer system monitor all day can cause the muscles around the neck joints to tire and become overstretched. Driving for extended periods or looking at your smartphone can have the same impact. If you’re doing this day after day, it can add up and can displace your neck joints.
When your neck muscles become weak, and you attempt to turn your head, the joint no longer moves smoothly because it’s now out of place. Often the joint catches on something, either pulling a muscle or hitting the nerve irregularly, or perhaps both. Then you’ll have instant pain, and your body has a protective spasm. Your body does not want you to get hurt more, so it will clench, triggering you to seem like you can’t even move – and leaving you questioning what you did to injure yourself. And that pain gets worse when you go to sleep.
How to Cure the Neck Pain for Good Sleeping?
In fact, it is not easy to get rid of a painful sensation in the neck, which accumulated during the day or more. Therefore, you will need a set of measures to get rid of this problem and enjoy a healthy restful sleep. The question is: how?
What Is the Best Sleeping Position for Neck Pain?
Two sleeping positions are most natural on the neck: on your side or your back. If you sleep on your back, pick a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head. This can be accomplished by tucking a small neck roll into the pillowcase of a flatter, softer pillow, or by utilizing a special pillow that has built-in neck support with an imprint for the head to rest in. Here are some additional ideas for side- and back-sleepers:
- Attempt utilizing a feather pillow, which quickly complies with the shape of the neck. Feather pillows will collapse with time, nevertheless, and should be changed every year or two.
- Another choice is a generally shaped pillow with “memory foam” that conforms to the contour of your head and neck. Some cervical pillows are also made with memory foam. Manufacturers of memory-foam pillows declare they assist cultivate correct back alignment.
- Prevent using expensive or stiff a pillow, which keeps the neck flexed overnight and can lead to early morning pain and stiffness.
- If you sleep on your side, keep your spine straight by utilizing a pillow that is higher under your neck than your head.
- When you are riding in a plane, train, or automobile, and even just reclining to watch TV, a horseshoe-shaped pillow can support your neck and avoid your head from dropping to one side if you doze. If the pillow is too large behind the neck, however, it will force your head forward.
Sleeping on your stomach is tough on your spine since the back is arched and your neck has relied on the side. Preferred sleeping positions are typically set early in life and can be hard to change, not to point out that we don’t often awaken in the very same position in which we dropped off to sleep. Still, it’s worth attempting to start the night sleeping on your back or side in a well-supported, normal position.
Beyond Sleep Position
Research suggests that not merely sleep position, however, sleep itself, can play a role in musculoskeletal pain, including neck and shoulder pain. In one research study, scientists compared musculoskeletal pain in 4,140 healthy males and females with and without sleeping issues.
Sleeping issues included problem falling asleep, difficulty staying asleep, waking early in the early mornings, and non-restorative sleep. They discovered that people who reported moderate to extreme issues in at least 3 of these four categories were considered most likely to establish chronic musculoskeletal pain after one year than those who said little or no problem with sleep.
One possible explanation is that sleep disruptions disrupt the muscle relaxation and healing that typically occur during sleep. Additionally, it is well established that pain can interfere with sleep, adding to a vicious circle of pain interfering with sleep, and sleep problems adding to the discomfort.
Stretching Can Treat the Pain
Putting your display at eye level, sitting up directly and preventing tilting and twisting your head down or to the side while you’re on the computer system can assist you to avoid neck pain. When you’re driving or taking a look at your cell phone, make sure to take frequent breaks and avoid having your neck bent forward for extended periods.
The secret to relief for a stiff neck appertains extending and manipulation, Dr. Bang says. Here are some stretches you can try at your desk or in the car that might assist you to avoid a stiff neck:
- Roll your shoulders backward and down ten times
- Squeeze your shoulder blades together ten times
- Push your head backward into your automobile headrest or hands and hold for 30 seconds
- Bring your ear to your shoulder 10 times on each side
Take Care When You Sleep
If your neck is bothering you, you also should pay attention to your sleep positions. Sleep just in your corner or on your back– never on your stomach, he states.
When you sleep on your stomach, frequently you will end up twisting your head one method or the other for hours at a time. Sleeping on your stomach also can impact your low back since your belly sinks into the bed if you do not have enough assistance.
For small, common causes of neck pain, attempt these easy solutions:
- Apply heat or ice to the uncomfortable area. Usage ice for the first 48 to 72 hours, then utilize heat after that. Heat might be applied with warm showers, hot compresses, or a heating pad. Make sure not to drop off to sleep with a heating pad or ice bag in place to avoid skin injuries.
- Take over-the-counter pain relievers such as ibuprofen or acetaminophen.
- Keep moving, however, avoid jerking or painful activities. This helps soothe your symptoms and decrease inflammation.
- Do sluggish range-of-motion exercises, up and down, side to side, and from ear to ear. This helps to stretch the neck muscles gently.
- Have a partner gently massage the sore or painful areas.
- Try sleeping on a company mattress without a pillow or with a special neck pillow.
- Ask your health care supplier about utilizing a soft neck collar to relieve discomfort. Do not use the collar for a very long time. Doing so can make your neck muscles weaker.
If the pain gets in the way of your day-to-day activities, you ought to call your physician.