Tired of waking up with neck pain every morning? Do not worry, it is a common issue globally. Follow our expert advice for pain-free mornings.
Waking up with neck pain can affect your daily activities and overall well-being, leaving you tired and uncomfortable all day.
In this blog post, we will explore the root causes of morning neck pain and provide expert advice with practical tips to help you wake up pain-free every day.
Understanding Morning Neck Pain-
Neck pain in the morning is quite common and affects people globally. Due to Neck Pain in the morning, you may have trouble moving or turning your neck due to stiffness and soreness. This discomfort affects millions globally and is projected to impact 269 million people by 2050, a 32.5% increase from 2020. Males have a lesser chance of getting it than females.
This common pain can affect your mood, productivity, and overall well-being. By understanding the primary reasons behind morning neck pain and implementing effective strategies, you can wake up pain-free along with a refreshed feeling.
Here are the primary reasons behind morning neck pain:
Common Causes of Neck Pain After Sleeping-
1. Poor Sleeping Posture: If you sleep in an uncomfortable position, like on your stomach, it will strain your neck muscles. This can lead to neck pain, stiffness, and discomfort because of twisting your neck to one side for a long duration. Additionally, this position can stress your back, particularly if your mattress lacks proper support, causing your spine and back muscles to bear extra pressure.
2. Unsuitable Pillow or Mattress: The right pillow and mattress are crucial for avoiding neck pain. A pillow that does not support your neck properly or a mattress that is too firm or too soft can misalign your spine, leading to pain. Select a supportive pillow, such as memory foam, and a good quality mattress that keeps your spine aligned to reduce neck and back pain in the morning.
3. Sudden Movements during sleep: Sudden movements during sleep, such as rolling over, turning, or sitting up quickly, can strain your neck muscles. Whether you’re sleeping, trying to fall asleep, or just waking up, these quick jerks can cause discomfort. Also, these sudden actions may cause stress, tension, pain, and stiffness in your neck when you wake up. Always try to avoid sudden neck movements while sleeping to reduce the risk of muscle strain and discomfort.
4. Previous Injury: Past injuries can cause a sore or stiff neck when you wake up. Trauma from accidents, sports, or conditions like arthritis can strain your neck muscles and misalign your spine, leading to discomfort. Sometimes, injuries like whiplash may not cause immediate pain but can result in stiffness and soreness after sleeping. If you have had a recent injury, you might feel neck pain or stiffness the next morning.
5. Poor posture during the day: How you keep your body posture (sit and stand) during the day can also impact how you feel when you wake up the next morning. Slouching or sitting for too long at a desk can make muscles sore and tight, leading to neck pain and strain when you wake up in the morning. Maintaining good posture can help prevent this kind of neck pain.
Tips to Avoid Neck Pain every morning after sleep-
1. Choose the Right Pillow: Selecting the right pillow is essential for preventing neck pain upon waking. It should properly support your neck and spine; a pillow that’s too high or low can cause discomfort. Back sleepers might benefit from a rolled towel or cervical pillow, while side sleepers can use an extra pillow between their knees for added support.
2. Maintain Proper Sleeping Posture: To prevent neck pain upon waking up, maintain a proper sleeping posture by sleeping on your back or side, which helps preserve your spine’s natural curve and reduce muscle strain. Using the right pillow for support is also crucial. Also, sleeping on your stomach can cause awkward neck positioning and add extra pressure on your spine, leading to discomfort.
3. Optimize your Sleeping Environment: To prevent neck pain, ensure your mattress is supportive and not sagging(sinking in the middle), and maintain a comfortable room temperature to avoid muscle stiffness. Direct cool air from fans or windows or air conditioners can cause discomfort, so adjust your environment accordingly. A medium-firm mattress and a comfortable room temperature can enhance sleep quality and reduce neck pain in the morning.
4. Maintain good posture during the day: Maintain good posture at your workplace or home by keeping your neck straight and avoiding bending forward. Take regular breaks to move around if you sit for long time, and always try to hold your phone at eye level. Also, Avoid sticking your phone between your ear and shoulder. It’s important not to stay in one position (posture) for too long throughout the day.
5. Cryotherapy (Icing): If you use an ice pack on a sore neck for 20 minutes, it can help decreasing the inflammation and easing the pain. If the pain lasts more than a day, it is recommended to use a heat pack (instead of applying ice or a cold pack) to relax the muscles for a pain-free morning.
6. Morning Stretching Routine: Start your day with a simple morning stretching routine to keep your neck flexible and pain-free. Activities like yoga, running, or walking boost blood circulation and strengthen your neck muscles, while gentle stretches and self-massages relieve tension. Incorporating these exercises into your morning routine can help you wake up comfortably and pain-free every day.
Here are a few stretching exercises for neck pain that we recommend you do daily in the morning-
1. Trapezius Stretch:
Position: Sit or stand with your back straight.
Movement: Gently tilt your head towards one shoulder, aiming to bring your ear closer to it.
Deepening the Stretch: Use your hand to apply gentle pressure, pulling your head further towards the shoulder.
Duration: Hold the stretch for 15-30 seconds.
Repeat: Perform the same stretch on the opposite side.
Do this 5 times on each side, switching sides after each set.
2. Sternocleidomastoid (SCM) Stretch:
Position: Stand or sit with your back straight.
Movement: Tilt your head towards one shoulder, bringing your ear closer.
Deepening the Stretch: Use your hand to gently pull your head further towards the shoulder, then rotate your neck to look upwards towards the opposite side.
Duration: Hold this position for 20-30 seconds.
Repeat: Switch to the other side and repeat the stretch.
Perform this stretch 5 times on each side, switching sides after each set.
3. Chin-to-chest stretch
Position: Sit or stand with your back straight.
Movement: Slowly tilt your head forward, bringing your chin towards your chest.
Deepening the Stretch: Place your hands on the back of your head and apply gentle pressure to enhance the stretch.
Duration: Hold the stretch for 20-30 seconds.
Do this stretch 5 times, taking a short break between each stretch if needed
When to Seek Professional Help (Symptoms Requiring Medical Attention):
• Pain Lasts Too Long: If your neck pain does not go away after a week, even with home care.
• Pain Spreads: If the pain moves to your head, arms, back, or legs.
• Recent Injury: If you have had a recent injury, like from a car crash, or fall.
• Other Symptoms: See a doctor if you also have a fever, a severe headache, chest pain, trouble swallowing, or a lump in your neck.
• Numbness or Tingling: If you feel numbness, weakness, or tingling in your arms, hands, or legs.
Who to See:
• Physiotherapist: For ongoing neck pain, a physiotherapist can help with
special exercises and treatments.
• Doctor: If the pain is severe, getting worse, or comes with other serious
symptoms, visit a doctor for a proper check-up and treatment.
General Advice:
Neck pain is common but manageable with the right approach. To avoid morning neck pain, make simple lifestyle changes like improving your sleep habits, using the right pillow and mattress, and staying hydrated. Regular exercise, good posture, and stress management are key. Small adjustments in your daily routine can make a big difference in reducing neck pain and ensuring a pain-free start to your day.
- Patient education: Neck pain (Beyond the Basics)
- Neck Pain From Sleeping Wrong? Here's How to Relieve It
- self-care
- Cohen SP. Epidemiology, diagnosis, and treatment of neck pain. Mayo Clin Proc. 2015 Feb;90(2):284-99. doi: 10.1016/j.mayocp.2014.09.008. PMID: 25659245
- Behera, Prateek1,; Majumdar, Anindo2; Revadi, G2; Santoshi, John Ashutosh1; Nagar, Vivek2; Mishra, Nitu3. Neck pain among undergraduate medical students in a premier institute of central India: A cross-sectional study of prevalence and associated factors. Journal of Family Medicine and Primary Care 9(7):p 3574-3581, July 2020. | DOI: 10.4103/jfmpc.jfmpc_206_20
- Global, regional, and national burden of neck pain, 1990–2020, and projections to 2050: a systematic analysis of the Global Burden of Disease Study 2021, The Lancet Rheumatology, Volume 6, Issue 3, e142 - e155 https://doi.org/10.1016/S2665- 9913(23)00321-1
