Cervical pain from sleeping in the wrong position can strike at any moment the next morning. About 10% of adults frequently experience neck pain, with women being more affected than men.
Waking Up with Neck Pain: Causes, Symptoms, and Treatments
The duration of neck pain varies and is classified into acute pain (lasting under 6 weeks), subacute (lasting from 6 to 12 weeks), and chronic (lasting over 12 weeks). While most cases of acute neck pain will quickly improve with simple home treatments such as heat therapy and over-the-counter pain relievers, some cases may persist longer and significantly affect daily activities.
1. Causes of Neck Pain When Sleeping
Neck pain while sleeping can occur due to incorrect sleeping positions or unsuitable pillows and mattresses.
Incorrect Sleeping Positions Causing Neck Pain
Certain sleeping positions, such as sleeping on your stomach and turning your head to one side, are more likely to cause neck pain. Incorrect sleeping positions can lead to muscle strain in the neck, resulting in pain, stiffness, or spasms in the neck and upper back muscles.
Inappropriate Pillows and Mattresses
Using unsuitable pillows and mattresses can lead to neck pain specifically and back pain or other health issues over time. Choosing a mattress that is neither too soft nor too firm, and a pillow that is neither too high nor too low, according to your sleeping style, can help you avoid neck pain caused by improper bedding.
Waking up with neck pain can be caused by many factors. (Image: Internet).
In addition to the two common reasons mentioned above, some individuals may be more prone to neck pain while sleeping, such as those with issues like arthritis in the upper spine, cervical spondylosis, nerve compression syndrome from a herniated disc or bone spurs in the neck, previous injuries, or sudden movements upon waking…
2. Quick Relief for Neck Pain from Improper Sleeping Positions
Most cases of mild neck pain related to sleep, such as from incorrect sleeping positions, can be alleviated at home by combining neck exercises, massage, pain relief medications, and heat-cold therapy to reduce pain.
2.1. Heat and Cold Therapy
Both heat and cold applications can help relieve neck pain. For cold therapy, apply ice during the first 48-72 hours when neck pain from sleeping in the wrong position occurs. After that, switch to heat therapy until the pain subsides.
You should use specialized heating pads or wrap ice packs carefully to avoid frostbite or burns. Apply heat for 10-15 minutes and cold for 15-20 minutes at a time (repeating every 2-4 hours) until symptoms improve.
2.2. Exercises
If neck pain occurs, the first step is to avoid physical activities for the first few days to reduce swelling and discomfort. After that, you can try gentle neck stretching exercises, such as moving your neck side to side or up and down. For moderate to severe neck pain, it’s advisable to consult a specialist before attempting any exercises, including stretching or home workouts.
Rest for a few days after experiencing neck pain. (Image: Internet).
A doctor can help evaluate your neck pain and provide advice on suitable exercises for your condition. For those with nerve compression in the neck, pain or numbness in the arms and hands, improper neck exercises can exacerbate the pain.
Note that before exercising, you should apply heat or perform gentle warm-up activities to warm up your muscles.
2.3. Over-the-Counter Pain Relievers
What medications can relieve neck pain? Some over-the-counter pain relievers, such as ibuprofen or acetaminophen, can effectively reduce and control neck pain. Ensure that you follow the instructions on the product label.
If neck pain occurs frequently, you should consult a doctor before using over-the-counter pain relievers daily to receive advice on alternatives that are less impactful on health compared to medication overuse.
2.4. Massage
Gentle massage can help alleviate mild neck pain from improper sleeping positions. Be careful not to apply excessive pressure when massaging. If possible, you should seek a professional therapist for proper and safe massage techniques.
2.5. Stress Management
Stress can hinder the body’s natural recovery process and increase tension in the painful neck area. Stress management aimed at reducing emotional stress levels includes:
- Thinking more positively
- Practicing relaxation techniques such as meditation and yoga
- Talking more with friends and family
- Consulting with a therapist for better support.
Stress management helps accelerate the body’s recovery process. (Image: Internet).
3. Preventing Neck Pain When Waking Up
To prevent neck pain upon waking, you can implement the following measures:
Correct Sleeping Position to avoid neck pain is often recommended to sleep on your side or back. If you sleep on your back, it is advisable to place a small pillow under your knees to relax the neck muscles and keep the spine aligned while ensuring balance for your body. A small support pillow under the neck can also help balance the back better. Even slight muscle strain during the night can lead to soreness the next morning.
Consider Using Adjustable Pillows that fit snugly around your head, allowing easy adjustment of the neck when lying down, and replace old pillows every one to two years. Avoid using pillows that are too firm or sink too deeply, causing the neck muscles to bend incorrectly while sleeping.
If your mattress is sagging in the middle, consider replacing it with a medium-firm mattress that effectively supports the back and neck.
During the day, try to maintain proper posture when standing, walking, and sitting. This is especially important when sitting at a computer. Avoid slouching or leaning your neck too far forward.
Avoid the habit of holding your phone between your ear and shoulder when talking.
Engage in Regular Exercise to strengthen the muscles, including the neck muscles. Proper exercise can also help improve posture and reduce stress on the muscles. Strengthening exercises for the neck you can consider include:
+ Neck Stretching Exercises
Extend your right arm, palm facing down. Place your left hand on your head, pulling your head toward your left shoulder as far as possible, keeping your right shoulder straight and not shrugging. Hold this position for 5-10 seconds to feel the stretch in your neck.
Repeat 3-4 times on each side and gradually increase the time from 10-20 seconds.
Consult a doctor if neck pain does not improve after a few days. (Image: Internet).
+ Shoulder Shrugs with Dumbbells
Perform this by standing with your feet shoulder-width apart, keeping your neck and chin aligned. Hold a dumbbell in each hand and slowly raise your shoulders toward your ears to feel the muscles contract in the upper back and neck. Hold that position for about 1 second, then exhale.
Repeat this movement 8-10 times and do it 3 times a week for effectiveness.
4. When to See a Doctor for Neck Pain After Waking Up
As mentioned above, acute neck pain often resolves on its own, but if neck pain after waking up does not improve after a few days of self-treatment at home or worsens, you should consider seeing a doctor early for a proper diagnosis of the cause and early intervention.
It is crucial to contact a doctor if you experience neck pain after waking up accompanied by:
- Fever
- Headache
- Chest pain and shortness of breath
- Feeling of a lump swelling in the neck
- Salivary gland inflammation
- Difficulties in swallowing
- Tingling or numbness in the hands and feet
- Pain from the neck radiating down to the arms or legs
- Issues with the bladder or bowel such as urinary incontinence or loss of bowel control
- Severe neck or head injury
- Neck pain worsens when lying down
- Neck pain disrupts sleep and daily activities
- Difficulty moving and maintaining balance.
Depending on the severity of the neck pain, you may be prescribed muscle relaxants, pain relievers, or steroids to reduce inflammation. If the neck pain is related to nerve damage, a doctor may need to consider surgical intervention.
