Suffering from a sore neck after sleeping wrong? It’s an all too common problem that can be remedied with the right fixes. In this blog post, we’ll show you how to get rid of neck pain from sleeping wrong and provide tips to help you prevent it in the future.
Understand the Common Causes of Neck Pain
As you begin to look for ways to alleviate your neck pain, it is important to understand the common causes of neck pain. Neck pain can be caused by a variety of factors, such as poor posture, sleeping in an awkward position, muscle strain, or injury. It is important to identify what is causing your neck pain so you can create an effective plan to treat it. Once you have identified the cause, you can begin to look for ways to alleviate your pain.
Assess Your Sleeping Position
If you think that your sleeping position may be contributing to your neck pain, it is important to assess your sleeping posture. Most people sleep on their side or their stomach, which can put a lot of strain on the neck. If you are a stomach sleeper, try sleeping on your back instead. This can help to reduce the amount of pressure placed on the neck. Additionally, if you are a side sleeper, try sleeping with a pillow between your legs so that your spine stays in alignment while you sleep. Adjusting your sleeping position can make a big difference when it comes to reducing neck pain.
Adjust Your Pillow Height and Firmness
It is important to also adjust your pillow height and firmness. If you are a back sleeper, your pillow should be lower than your neck and support the natural curve of your neck. If you are a side sleeper, your pillow should be thicker and higher than your neck, to fill in the space between the ear and outside shoulder. To find the right pillow for you, try out a few different shapes and sizes in a store before purchasing.
Sleep on Your Back
If you are not able to sleep on your side, sleeping on your back is the next best option. To do this, make sure that your head is elevated slightly above your body so that your neck is in an ergonomic position. You can do this by using a special neck pillow or a few extra pillows to support your head and neck. Make sure that you don’t put too much weight on the pillow as this could lead to further neck pain and stiffness. Additionally, make sure that you keep your spine in a neutral position as this will help reduce any tension in your neck and shoulders.
Sleep on Your Side
Sleeping on your side is a great way to reduce neck pain, especially if you have a neck pillow to support your neck. When you sleep on your side, you should be sure to keep your head and neck aligned with your spine. This will help to reduce the strain on your neck muscles. Additionally, make sure your pillow is not too high or too low. An ideal height is to have the pillow filling the gap between your shoulder and ear. If you have a thicker pillow, you can fold it in half to achieve the right height.
Try a Neck Pillow
If you find that your neck pain persists even after changing your sleeping position and adjusting your pillow, it may be time to try a neck pillow. Neck pillows are specially designed to provide support and comfort to your neck while you sleep. They come in a variety of shapes and sizes, so you can find the one that best fits your specific needs. Neck pillows can be helpful for reducing neck pain, as well as promoting proper neck alignment.
Stretch Before Bed
Stretching your neck muscles can help relieve the tension that has built up during sleep. Before you go to bed, take a few minutes to do some simple stretches. Start by lowering your chin to your chest, then tilt your head back and hold for 10 seconds. Then, tilt your head from side to side and hold for 10 seconds each way. Finally, rotate your head in circles in both directions for 10 seconds. Not only will this help reduce neck pain, but it will also help improve your range of motion and overall flexibility.
Invest in a New Mattress
If you are still having trouble getting rid of neck pain from sleeping wrong after making adjustments to your sleep setup, investing in a new mattress may be the best way to ensure you get a good night’s sleep without worrying about neck pain. A good mattress should provide the right amount of support, while also being comfortable to sleep on. A memory foam mattress is a great option for those looking for extra cushioning and support for their neck. If you don’t want to invest in a new mattress, a mattress topper can also be a great option for added support.
Use Heating Pads or Ice Packs
If you want to find relief from neck pain, using heating pads or ice packs can be a helpful option. Heat helps to loosen and relax your neck muscles, which can reduce pain and improve your range of motion. Applying an ice pack for 20 minutes at a time can help reduce inflammation. Alternating between heat and ice every few hours is beneficial for managing pain as well. If you’re looking for an alternative to heating pads or ice packs, you can also try taking over-the-counter (OTC) pain relievers for temporary relief.
See a Professional for Help
If you’ve tried all of the above methods to relieve neck pain from sleeping wrong and still aren’t seeing any results, it may be time to see a professional. Whether you go to a physical therapist, chiropractor, or medical doctor, they will be able to assess your current sleeping habits and lifestyle and make specific recommendations to help you get rid of neck pain. They may suggest exercises, stretches, or special pillows and mattresses to help you find relief. If your neck pain is caused by an underlying condition such as arthritis or nerve damage, they may also suggest medications or other treatments that could provide relief.