How to Wake Up With Less Neck Pain

Sleeping position is generally associated with waking up with neck pain, especially if you sleep on your stomach. It could also suggest that you should check your pillow or mattress to see if it's time for a replacement. Neck pain in the morning may be a symptom of an accident or an underlying medical issue in some people.

Neck Pain From Sleeping: Why It Happens

If you wake up with neck pain after sleeping, it is most likely due to the posture you slept in, especially if you sleep on your stomach.

Sleeping on your stomach forces you to turn your neck to one side or the other, stretching the muscles on one side and shortening the muscles on the other. The longer you stay in this position the more likely it is that you will wake up with neck pain.

Other factors, like as your mattress, pillow, or activities you did throughout the day, can all contribute to sleeping-related neck pain.

If you've had a particularly strenuous workout or performed a significant amount of manual work during the day (or even the day before), your neck pain may be caused by delayed onset muscle soreness (DOMS). This sort of muscle discomfort usually begins 12 to 24 hours after the activity but can last up to 72 hours.

Waking Up With Neck Pain: What to Do First

When you wake up with neck discomfort, you can do several things to assist ease your symptoms, including:

• Apply ice or heat: Depending on the type of pain, applying ice or heat to your neck in the morning can be therapeutic. If your neck is sore from muscle tightness, applying heat, such as a hot shower, will stimulate blood flow to the aching muscles and alleviate stiffness. If your neck discomfort is caused by an injury or a flare-up of an underlying medical condition, try ice to reduce inflammation and pain.


• Stretch it out: Morning neck pain is frequently accompanied by stiffness and a reduction in range of motion. Gentle stretching can help alleviate these symptoms.


• Try over-the-counter medications: Nonsteroidal anti-inflammatory medicines (NSAIDs) such as Aleve (naproxen), Advil or Motrin (ibuprofen), and Bayer (aspirin) can help reduce post-sleep neck pain and inflammation. Tylenol (acetaminophen) can also help with pain relief.

How to Sleep Better After Waking Up With Neck Pain

It can be difficult to sleep after waking up with neck ache. You can boost your chances of getting a good night's sleep by doing the following:

• Change your position: Try sleeping in a different position than you normally do. Side sleeping is said to help relieve neck pain. Sleeping in a hook-lying posture (on your back, legs bent) may also be beneficial.


• Choose a supportive pillow: Maintaining your spine in a neutral position (correct alignment) is essential for reducing neck pain while sleeping. While there is no such thing as a one-size-fits-all pillow, minor alterations such as altering the height or thickness of the pillow or selecting one that molds to the neck will help alleviate your symptoms.


• Try pain medication designed for night use: Some over-the-counter pain relievers, such as Tylenol PM or Advil PM, also contain a sleep-aid component.


• Practice relaxation techniques: Relaxation techniques can help you sleep better by reducing stress and muscle tension. Stretching before bed, taking a hot shower before bed, and writing in a journal are some examples.

Neck Pain From Sleeping Not Improving

Sleeping neck discomfort can be an indication of an underlying medical issue or injury. If your symptoms persist, such as greater discomfort or stiffness, tingling or pain shooting down your arm, or difficulties performing daily tasks, it's time to consult a neck pain doctor.

Seek medical help if you experience any of the following symptoms:

• Headache


• Severe pain


• Muscle spasms


• Tingling, numbness, or weakness in your arm(s)


• Grinding or crunching when you move your neck

These symptoms could indicate that you have a more serious condition, such as:

• Cervical discogenic pain: Pain caused by the breakdown of discs in your spine, which provide padding between the bones.


• Cervical radiculopathy: Pain and tingling caused by a pinched nerve


• Cervical spondylosis (neck arthritis): Changes in your spine caused by wear and strain that can cause discomfort, popping sensations, and headaches

If you feel that your sleeping posture, pillow, or mattress is causing your neck pain, seek advice from a physical therapist or chiropractor. These medical specialists may also be able to assist you with other treatments to help ease your neck pain.