20 Aug 12 Effective Solutions for Neck Pain from Sleeping Wrong
By Farhan Malik, MD
Atlanta Innovative Medicine
Sleeping wrong can throw your neck and your entire day out of alignment. We’ve all been there–waking up with neck pain is no fun. Fortunately, neck pain from sleeping wrong can be prevented and alleviated by taking proactive measures at home.
In this article, we’ll take a look at what constitutes “sleeping wrong” and what causes neck pain upon waking. We’ll also explore home remedies, simple prevention steps, and medical treatment options for neck pain.
What Causes a Sore Neck from Sleeping?
Neck pain from sleeping wrong is usually caused by the neck being out of alignment with the rest of the spine, leading to discomfort upon waking. Several factors contribute to this problem, starting with sleeping habits. Using a pillow that is either too high or too low, sleeping on a mattress that is too firm or too soft, and sleeping on your stomach can all strain the muscles in your neck. In some cases, sleeping in an awkward position can even compress the nerves in the neck, leading to pain and stiffness. If you wake up with neck pain and can’t turn your head, compression of the nerves is often the cause.
Daytime habits also play a significant role in neck pain. Poor posture can lead to muscle strain that becomes exacerbated at night. Spending extended periods hunched over a computer or frequently looking down at your phone–like so many of us are guilty of doing–places undue stress on the neck.
Previous injuries or chronic conditions like arthritis can also cause neck pain after sleep. If you’ve experienced a neck injury in the past, it may contribute to ongoing discomfort, especially in combination with the tension built up from daily stress.
Understanding these interconnected factors can help you take the right steps to reduce your neck pain. In some cases, several factors can be at play, so working with professionals, like our healing experts at AIM, is the best way to determine the root cause of your pain and the most effective treatment.
In more persistent or severe cases, seeking help from medical professionals like our Atlanta Innovative Medicine team can further minimize neck pain. With the right treatment plan, you can wake up refreshed and ready to tackle whatever the day brings.
12 Home Remedies to Relieve Neck Pain from Sleeping Wrong
While sleeping wrong can be a pain in the neck (get it?), there are ways to both relieve and prevent it, even from home. Check out our recommendations, from changing your sleep routine to building neck strength and flexibility. Always consult your doctor before adding new exercises to your routine to ensure they’re safe and appropriate for you.
To prevent a sore neck from sleeping wrong, update your sleep routine:
1. Check Your Pillow Height: Opt for a pillow that correctly aligns your neck with your spine (as if standing up straight). Memory foam pillows often provide excellent support.
2. Modify Your Sleeping Position: If you typically sleep on your stomach, try transitioning to your back or side to alleviate stress on your neck.
3. Invest in a Quality Mattress: Ensure your mattress supports your body. A medium-firm mattress is often beneficial for spinal alignment, and as a bonus, all of your joints, not just your neck, will thank you for this update. Many mattress stores have sales around major holidays, so keep an eye out for deals!
4. Practice Relaxation Techniques: Before bedtime, engage in stress-reduction techniques, such as deep breathing or light yoga, to alleviate tension in the neck before you hit the pillow.
If you wake up with neck pain and can’t turn your head, try these at-home remedies:
5. Ice Therapy: Applying ice or a cold pack to the sore area of your neck for about 20 minutes at a time can help reduce inflammation and discomfort in your neck muscles.
6. Heat Therapy: Using a heat pack can be very soothing if your neck has been hurting for a day or longer. Apply heat to the affected area for 20 minutes to help relax tense muscles and promote blood flow.
7. Gentle Movement: Engage in light exercises, like walking or yoga, to encourage blood flow to your neck. While movement might sound like the least appealing thing to do when you’re in pain, inactivity will only increase stiffness and pain.
To avoid pain, add these neck and shoulder exercises to your workout routine:
8. Neck Stretch
- Stand or sit comfortably with your back straight and shoulders relaxed.
- Slowly turn your head to the left until you feel a gentle stretch on the right side of your neck. Hold for 15-20 seconds.
- Return to the center and repeat on the other side.
- Do this 3-5 times on each side.
9. Side Neck Stretch
- Sit or stand with your spine straight and shoulders relaxed.
- Gently tilt your head to the left, bringing your ear toward your shoulder.
- You can use your hand to apply gentle pressure for a deeper stretch. Hold for 15-20 seconds.
- Return your head to the center and repeat on the right side.
- Do this 2-3 times on each side.
10. Shoulder Rolls
- Stand up straight with your arms at your sides.
- Slowly roll your shoulders forward in a circular motion for 5-10 repetitions.
- Then, roll your shoulders backward in the same manner for an additional 5-10 repetitions.
11. Chin Tucks
- Sit or stand with a straight back.
- Gently tuck your chin toward your chest, creating a double chin effect while keeping your shoulders relaxed.
- Hold this position for 5 seconds before releasing and returning to a neutral position.
- Repeat this exercise 10 times.
12. Dumbbell Shrugs
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- With your chin up and neck straight, slowly lift your shoulders towards your ears, squeezing your shoulder blades together at the top.
- Hold the position for a second before slowly lowering your shoulders back down.
- Repeat this 8-10 times for 2-3 sets to strengthen the upper neck and shoulder muscles.
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AIM Treatment Options for Neck Pain
Sometimes, home remedies just don’t cut it. If your neck pain is sticking around, it might be time to call the professionals. At AIM, we provide tailored treatment options to tackle neck and spinal pain and help you rediscover your day-to-day comfort. Our goal is always to relieve pain and address its root cause with more natural, nonsurgical treatments and therapies.
Physical Therapy
At AIM, our expert physical therapists are dedicated to helping you strengthen your neck muscles, improve posture, and perform gentle exercises designed to alleviate pain and enhance mobility. While the general exercises discussed earlier are a great starting point, working with our team means you’ll receive a personalized exercise plan tailored specifically for you, focusing on building strength, flexibility, and balance.
Chiropractic Care
Chiropractic care at AIM focuses on realigning your spine and neck through gentle adjustments, helping to improve posture and alleviate discomfort. This effective, nonsurgical approach leverages hands-on spinal manipulation as part of our comprehensive strategy for managing pain.
Regenerative Medicine
If you’re dealing with more persistent chronic neck pain, you might want to consider regenerative medicine therapies. Unlike traditional treatments that often just mask symptoms, regenerative medicine targets the underlying causes of your pain. By promoting your body’s ability to repair and rejuvenate itself, these therapies provide a nonsurgical, holistic approach to pain relief.
At AIM, we often recommend regenerative therapies as part of our treatment plans for neck pain from arthritis, injury, or even that unfortunate sleeping position. Our regenerative medicine offerings that are ideal for dealing with neck pain include:
- Platelet-Rich Plasma Therapy (PRP): PRP therapy uses concentrated platelets from the patient’s blood to accelerate healing and tissue regeneration at injury sites.
- Prolotherapy: Prolotherapy involves injecting a mild irritant to stimulate the body’s natural healing processes for damaged tissues.
- Prolozone Therapy: Prolozone therapy is a procedure that uses localized injections of ozone to reconstruct deteriorated or damaged connective tissues in the body.
- Stem Cell Therapy: Autologous stem cell therapy utilizes the patient’s own stem cells, harvested from either bone marrow or adipose tissue during a minimally invasive procedure, to promote the healing and regeneration of damaged tissues. These stem cells, containing large amounts of exosomes, cytokines, and growth factors, can be delivered directly to the painful area in your neck to help reduce inflammation, stimulate cellular repair, and improve function.
Regenerative therapies enhance the body’s natural healing processes, restoring cartilage, repairing damage, and reducing pain. While individual results may vary, many patients find these options a proactive way to maintain neck and joint health.
Waking up with neck pain doesn’t have to be a part of your daily routine. By understanding its causes and taking proactive measures both at home and with professional guidance, you can significantly reduce or eliminate pain in your neck from sleeping.
At Atlanta Innovative Medicine, we’re dedicated to helping you feel your best so you can enjoy every day without pain. Schedule a consultation with our team at AIM to take the first step towards a pain-free morning. We’ll discuss your neck pain and explore the best solutions for you.
The best part? You can book your appointment online—all without turning your head. Neck pain relief is just a click away—contact us today!
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