The Definitive Guide to Eliminating Morning Neck Pain
- May, 2021
- 3 min
- By: Eric Cruz
Why Your Neck Is Sore & How To Stop The PAIN!
Morning neck pain can ruin your plans for the day, especially when you don’t know how to prevent or alleviate it. You might be wondering why you wake up with neck pain from time to time. When you experience this pain, you need to understand its cause and promptly find a solution.
Failure to manage neck pain can be detrimental to your well-being. It can make simple movements like turning your head from side to side, nodding, and other actions painful to perform – leading to a decline in workplace productivity and other aspects of life.
For many individuals who experience neck pain, there is hope. Several controllable factors could be the cause of your discomfort. With a little foresight and preventative action, morning neck pain could soon become a thing of the past.
We have put together a collection of guidelines on preventing and managing neck pain. In this article, you will learn what you can do to rid yourself of morning neck pain and once again regain the quality of life you had before experiencing this troubling condition.
Most often, neck pain occurs as a result of improper sleeping positions. One way to prevent this pain is by utilizing more natural sleeping positions. Another common cause is sleeping on the wrong kind of pillow for your body and personal sleeping position tendencies. Any one of these factors can lead to neck discomfort that can be felt immediately upon waking up or later in the day.
Neck Pain Causes
Listed below are six common causes of morning neck pain:
Improper Sleeping Position
We all have our preferred sleeping positions, but some are considered more natural than others. Sleeping in less “natural” positions could be the cause of your morning neck pain. If you sleep on your stomach, you are subjecting your body to neck strain. Over time, you might eventually twist your neck far enough that you begin to feel pain as a result. It is advisable to avoid sleeping on your stomach as it can cause spinal issues in addition to neck pain.
Poor Choice of Pillow
An improper pillow can make your body bend and twist, leading to discomfort and neck pain. If your pillow does not support both your head and neck in a neutral position, then it is not the right choice of pillow for you. Experts recommend using a contoured pillow to help alleviate these pains while preventing them from occurring.
Rapid Body Movements
Quick body movements can cause neck muscle tensions. While sitting, nodding, or performing any upper body action, it is important to be mindful of your bodily movements’ speed and pace. Head tossing at night is another common tendency that can lead to neck muscle strain and pain.
Sports injuries and accidents such as slips and falls can lead to neck pain over time.
Improper Postures in the Daytime
The way you position your body during the day affects your muscular health. Slouching positions such as lounging on a couch for an extended period can cause neck pain.
Using a Computer for too Long
The way you position your body while working can play a big part in causing your neck pain. Sitting for extended periods on a computer desk chair is a common culprit for many people’s neck discomfort.
Here are some basic sleeping positions along with their effects:
Sleeping on Your Back
Resting on your back is considered the best sleeping position as it correctly aligns the spine while you sleep. Sleeping on your back helps distribute body weight evenly, which is a big part of why this position is the top choice for many sleep experts. Be sure to choose a pillow designed for back sleepers to ensure support for both your head and neck. With this sleeping position, you can eliminate improper curves in your spine that could lead to back pain. The one downside to consider is that some people can be more prone to snoring while sleeping on their backs.
Sleeping on Your Side With Stretched Legs
If you want to avoid snoring, side sleeping with your legs stretched out is an excellent alternative to laying on your back. For proper posture, it is essential to position a pillow between your legs to ensure that the spine is straight. Make sure that your legs can fully stretch out while lying on your side.
Side Sleeping With Your Legs Curled Into Your Chest
Curling your legs in while sleeping on your side is not recommended. This position has a more significant potential for causing spinal alignment issues due to your body weight not being evenly distributed. This method can cause morning neck and back pain as well.
Sleeping On Your Stomach
This method has a high potential for causing physical problems. Sleeping flat on your stomach can cause your spine to suffer misalignment, lead to neck twisting, and cause unnecessary joint pressure.
The Right Pillow For Pain-Free Sleep
There is no doubt that using the right pillow is one of the best methods to ensure pain-free sleep. Using a pillow that provides straight spinal alignment, muscle relaxation, and good support for your head and neck is an effective solution for resolving many common morning neck pain issues.
Memory foam pillows can help you sleep in the optimal position for your body by providing exceptional support for your cervical spine’s natural curvature. Memory foam pillows are available in many different shapes, styles, and sizes.
For Back Sleepers: A medium firmness is recommended. Try sleeping on a rounded neck pillow in addition to a larger flat pillow for total head and neck support while you rest on your back.
Check Out Our Memory Foam Pillows Designed For Back Sleepers:
Side Sleepers: To achieve optimal posture in this position, you want to be sure your chin is neutral and facing straight out from your body. Research suggests using a thicker contoured pillow is effective at helping side sleepers achieve the optimal position to prevent misalignments and pain issues.
Check Out Our Memory Foam Pillows Designed For Side Sleepers:
Stomach Sleepers: A very thin memory foam pillow is best for those who rest on their stomachs.
Check Out Our Memory Foam Pillows Designed For Stomach Sleepers:
The Best Type Of Mattress For Neck Pain Relief
The type of mattress that you use has a direct effect on your body. If your mattress is sagging and causing you neck pain, you should replace it with a new one designed to address and prevent this type of discomfort. Additionally, it would be best to avoid excessively soft and firm beds as they play a significant role in shoulder and hip pain. According to experts, choosing a firm mattress but not too firm is your best option when in the market for a new bed.
Why Firmer Mattresses?
Anyone who is already experiencing neck or back pain should consider switching to firm mattresses to ease discomfort as a firmer mattress provides immediate feedback to its users. Additionally, firmer mattresses align our spines to the correct position.
Our Top Recommendations For Firm Mattresses:
Consider an adjustable mattress for even more pain relief; this will allow you to make any necessary adjustments needed to increase your comfort and help you achieve better sleep quality.
Our Top Recommendations For Firm Adjustable Mattresses:
By combining a proper pillow, one ideal for your preferred sleeping position, with an appropriately firm adjustable mattress, you have an excellent chance of remedying all your neck and back pain.
Have some questions on finding the best sleep gear for you? Get in touch with the sleep experts at Sleep & Spas today. We will work closely with you and help guide you to the perfect pillow and mattress for your personal needs!