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How To Fix Neck And Shoulder Pain From Sleeping Wrong

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How To Treat A Stiff Neck After Sleeping

How to Get Rid of Neck Pain From Sleeping Wrong

Waking up with a stiff neck can be unexpected and inconvenient. Despite a stiff necks potential for severe, sharp pain and reduced range of motion, some people might feel pressure to maintain the days planned activities, such as going to work or class. Below is an explanation of how a stiff neck might develop during sleep, as well as strategies for finding quick relief before making a decision as to what can be realistically accomplished during the day.

These 4, simple, at-home remedies can help to alleviate neck pain and stiffness that results after sleeping.Watch:Video: 4 Best Stiff Neck Remedies After Sleep

If You Slept On Your Neck Wrong Try These Stiff Neck Remedies

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  • In Conclusion
  • Waking up with a stiff neck can ruin your entire day. You wake up with a pain in the neck and its a terrible feeling all day. If you suffer from chronic neck pain, its important to figure out the cause and how to fix it.

    From the way youre sleeping to what youre sleeping on, there are a few main causes of neck pain that can be easily remedied. There are also a few natural ways to relieve the pain and get your neck feeling better.

    How To Get Rid Of Stiff Neck In Less Than 90 Seconds

    Living with Neck Pain in Santa Maria is terrible! We know, because we see hundreds of patients here on the central coast every month with just this issue!

    Working on computers and staring down at our smartphones for hours each day has left over 20% of us experiencing neck pain over the past few months. A stiff neck is usually the result of postural issues that have tired the neck muscles over time. Weakened, or unbalanced, muscle strength can place additional stress on your spinal joints and lead to changes in how you move, extra pressure on your discs, and pain.

    Why it Matters:

    If you are looking down at your digital devices all day every day, the stress can add up and result in your neck not moving correctly. At this point, it’s only a matter of time before you wake up with a stiff neck or turn your head during the day and are greeted by an intense muscle discomfort or pain.

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    Posture And Sleeping Position

    Holding your neck in an awkward position for a prolonged time can lead to strains in the muscles and tendons of your neck and shoulders.

    Some of the postures and activities that commonly contribute to neck and shoulder pain are:

    • sleeping on too high a pillow or a stack of pillows
    • grinding or clenching your teeth at night
    • sitting at a computer or over a phone with your neck strained forward or tilted up
    • suddenly jerking your neck during exercise

    Home Remedies For Kinked Neck And Neck Pain

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    The pain and stiffness due to kinked neck usually subsides in 2 to 3 days or may be in a weeks time on its own. But there are some home remedies that can ease the pain and make things better.

    • If you woke up with a stiff neck in the morning, the most common cause is your awkward sleeping position. Start with the pillow and see if it is hurting your neck. Take thin pillow that is not so hard or not so soft.
    • The next best home remedy to alleviate pain is hot water fomentation. You can apply a hot water bottle or a bag on the affected area for 10 to 15 minutes every hour or as your body permits. Heat helps in blood circulation to the affected muscles, and it also relaxes the neck muscle spasms.
    • A heating pad is another alternative for treating neck spasm and pain. It speeds up the healing of strained muscles and relaxes them.

    If the pain is unbearable or in excess, you can take prescribed anti inflammatory and muscle relaxant medicines after consulting your doctor.

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    If You Slept On Your Back Wrong Grab A Foam Roller

    1. Grab a long foam roller or a rolled-up yoga mat and place it on the floor vertically.

    2. Lie on your roller face up on your back, making sure it is aligned with your spine and that it is supporting your head. Tuck your chin slightly, bend your knees, and plant your feet on the floor.

    3. Bend your elbows into right angles palms faced up. Make sure your arms are out straight 90 degrees and not slanted up at 45 degrees Let your shoulders sink back towards the floor, allowing gravity to help open up your entire upper body

    Hold for no longer than three minutes.

    Best Way To Sleep With Neck Pain

    Your spine naturally arches in three places. It curves forward at your neck and lower back. It curves the other way in your upper back. Setting up your bed to best maintain these natural curves can help you minimize neck or back pain.

    Many people find that using a memory foam helps them manage their neck pain. A 2019 study found that combining a viscoelastic polyurethane memory foam pillow with chiropractic treatment was more effective than chiropractic treatment alone.

    You can also try using a soft feather pillow that forms to your head or a pillow with cervical support.

    If you sleep on your back:

    • Use a thin pillow. A thin pillow lets you keep your upper spine in its natural position with a slight forward curve.
    • Try a cervical pillow. A cervical pillow supports your neck and head to keep them in a neutral position.
    • Use a supportive mattress. If your mattress is too soft, you may find that you sink into it and your back rounds.

    When sleeping on your side:

    • Avoid overly high pillows. Ideally, your pillow should be a height that keeps your ears stacked vertically over each other. If your pillow is too high or low, your neck will bend and you may develop pain over time.
    • Keep chin neutral. Try to avoid tucking your chin if youre sleeping in the fetal position. Tucking your chin positions your head forward.
    • Try putting a pillow between your knees. Putting a pillow between your knees helps keep your lower spine in alignment.

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    Avoid Sleeping On Your Stomach

    If you sleep on your stomach, your favorite position may be contributing to your symptoms. A 2018 study published in BMC Musculoskeletal Disorders finds an association between primarily sleeping on the stomach with the arms up and symptoms of shoulder pain.

    If you prefer stomach sleeping, UC San Diego Health advises using a thin pillow to reduce the angle of your neck as you sleep. They also suggest placing a pillow under your pelvis to help align your spine.

    The Best Sleeping Position For Shoulder Pain

    Quick Fix for Neck Tightness | Neck Pain After Sleeping Wrong

    Your shoulder is what the doctors call a ball-and-socket joint. This means that the top of your upper arm bone is rounded – the “ball” – and it rotates around in the concave part of your shoulder blade – the “socket” – leading to the range of motion your shoulder has. That ball is kept in the socket by a bunch of muscles, soft tissues and tendons.

    The group of muscles and tendons around your shoulder joint is called your rotator cuff. When these muscles and tendons are strained by laying in one position for a long time , this is broadly called a rotator cuff injury. One type of common rotator cuff injury involves the strain of the rotator cuff tendons by an awkward sleep position: aka, “sleeping on it wrong”. The compression of your shoulder into an unforgiving mattress can also restrict blood flow to your arm, resulting in the pins-and-needles feeling. These various issues with side sleeping can make you wake up sore, or worse, interrupt your sleep.

    What can you do to remedy this? If you have shoulder problems, try a different sleeping position to relieve the injured shoulder of having to support your weight, which will help it heal faster. To get the pain relief you need without creating more injuries, you should try to sleep on your back, because it will help your spine remain aligned while keeping your weight off your injury.

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    Light Shoulder Pain Relief Exercises

    You can do some light shoulder exercise because exercising is one of the best solutions to every muscles pain of the body but remember you have to just do a light exercise. Dont ever try to put pressure on the affected tendon or the muscle as it can disturb the situation. Just stretch a little-bit the joints of your shoulder.

    What If You Really Want To Sleep On Your Side

    If you don’t want to try sleeping on your back, you can at least sleep on the right side. By “right”, in this case, we mean “correct”, because the correct side is the left side.

    Wait, you may be saying, there’s a correct side to sleep on? Why?

    The answer has to do with how your stomach is oriented. See, your stomach is essentially a bag with tubes coming out of both ends. But, the tubes aren’t at the top and bottom they’re both on one side, specifically, your right side. This means that when you sleep on your left side, your dinner sits in the part of your stomach that’s meant to digest food. However, when sleeping on your right side, gravity forces the food into the tubes coming from your stomach, one of which is your esophagus. This, in a lot of people, can lead to acid reflux.

    So sleeping like a southpaw can help you with indigestion, but both your shoulders are just as susceptible to injury. What should you do about that? The answer is that you get an optimal mattress for your sleeping style. Side sleeping naturally ends up putting pressure on your shoulders and hips, but a good mattress can help. A memory foam mattress can help you to do this by relieving this pressure and responding to your body with firm pressure.

    Ultimately, you’ll need to find out what works for you. But we hope this guide could help you get started and let you know that it’s completely possible for you to wake up completely refreshed and pain-free. Good night!

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    How Do You Get Rid Of A Stiff Neck In 10 Seconds

    For minor, common causes of neck pain, try these simple remedies:

  • Apply heat or ice to the painful area.
  • Take over-the-counter pain relievers such as ibuprofen or acetaminophen.
  • Keep moving, but avoid jerking or painful activities.
  • Do slow range-of-motion exercises, up and down, side to side, and from ear to ear.
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    Give Your Neck A Rest

    How to Get Rid of Neck Pain From Sleeping Wrong

    Your giant head weighs around 11 lb. Thats a lot of weight that your neck needs to support. Give your muscles a break. If youve got some time to spare, lie down. Make sure your head in a neutral position and that youve got a comfortable pillow. More rest is often the best remedy even if you just rolled out of bed.

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    Get More Sleep And Relieve Stress

    Getting more sleep is one of the best things you can do for neck pain. Chronic pain is often caused by a lack of restorative sleep. The less time you spend sleeping the less time your body has to heal overnight. Once youve established a better sleep position and upgraded some of your bedding, its time to hit the hay earlier and let your body heal.

    When youre constantly stressed and under sleeping, you tend to carry tension in your neck and back. When you dont regularly relieve your stress or get the right amount of sleep, stress will keep you up at night and your tense muscles wont have a chance to restore themselves while you sleep. Find ways to relieve stress before you head to bed for the night. Stay active, go for walks, read, and shut down earlier in the night.

    When Should I See A Doctor For Shoulder Discomfort

    Shoulder pain that interferes with everyday activities or persists after a few weeks may need attention from a doctor. If you have persistent or severe shoulder pain, OrthoBethesda can help. Our staff specializes in a wide range of musculoskeletal disorders. Contact us today by booking an appointment online or calling our office at .

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    Practice Good Posture Throughout The Day

    Your mom was right. Your posture really does matter.

    Sometimes, the way youre holding your body during the day can have a drastic effect on how you feel when you wake up in the morning.

    A physical therapist can help fine-tune your posture, which can go a long way toward relieving your neck pain.

    Your PT may work with you on the correct way to:

    • Hold your phoneavoid holding your phone between your shoulder and ear
    • Sit while reading or watching TV
    • Work at a computeravoid hunching your shoulders and extending your neck
    • Walk

    Treatment For Chronic Pain

    How to Get Rid of Neck Pain From Sleeping Wrong

    Neck pain is considered chronic when it has refused to lessen, despite attempted intervention, following a prolonged period of time.

    Self-care is still an option when addressing chronic neck pain, and taking precautions like reducing the burden on your neck by sitting more often, using improved posture and trying others of the home-remedies listed above like muscle stretching and hot-cold therapy may work to some extent, but you will need physician support to fully address this level of pain and to ensure that you do not cause yourself any further injury.

    Before you attempt any treatment for neck pain it is important that you meet with your doctor of physical therapy, and that you understand exactly what the cause of your pain is. Pain from a sprain or a tear in a ligament is going to require very different treatment from pain as a result of tension or tightened muscles.

    Working with your physical therapist with hands-on treatment and specific PT exercises to address the source of your chronic pain can help you live pain free, but only if those physical therapy exercises are done right. Before attempting any stretching or mobility exercises on your own, make sure that you consult with your physical therapist for guidance and support.

    Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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    How You Should Sleep To Relieve Neck Or Shoulder Pain

    Have you ever laid awake, tossing and turning, because of that annoying ache in your neck or shoulder? Why is it that you can be busy all day, but when you lay down to sleep, you start to feel more discomfort or pain? The reason for this is that your brain is busy handling a million other tasks during the day, not paying attention to the problem in your neck or shoulder.

    When you rest in your bed, your mind becomes more aware of the body, fixating on any dull or throbbing pain. In addition, since you are now in a reclined position, the weight of gravity will pull differently on your neck or shoulder, causing strain. The goal is to support the body correctly so that you can have a restful nights sleep.

    Here are some tips for finding a comfortable way to sleep:

    • Use two pillows, with the top pillow staggered slightly back of the bottom pillow.
    • Try to lie on your side or back. Have the bottom pillow supporting your shoulders and the top pillow supporting your neck.
    • Hug a pillow, as this will put your top shoulder in an open position. Tuck the pillow up high under the arm.
    • Use a pillow between your legs when you are on your side, or behind your thighs if lying on your back. This helps take pressure off your whole spine.
    • Use gentle deep breathing when you first lie down, to calm your body down and improve the oxygen flow to your muscles, helping them relax.

    Use The Right Pillow And A Neck Roll

    Did you know that there are different pillows for different types of sleepers?

    There are no one size sleeps all pillows.

    Here are a few tips for finding a pillow that works for you:

  • Try a feather or memory form pillow. Their pliable nature allows the pillow to easily conform to the shape of your head and neck.
  • A neck roll can be placed inside a pillowcase to help stabilize your neck while you are sleeping.
  • Avoid using an extremely firm or deep pillow. This can make the muscles in your neck remain flexed overnight, causing you to wake up in pain.
  • Studies have even shown that a special pillow, known as adenneroll,has proven helpful in restoring normal cervical alignment while having a strong positive impact on pain and range of motion in the neck.

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    Application Of Pain Relief Cream

    There are a wide variety of over-the-counter pain relief medications you can use to treat upper back and neck pain after sleeping. Pain relief creams that contain capsaicin are known to be quite efficient in treating night pain caused by osteoarthritis, degenerative disc disease, and rotator cuff tendinitis. Creams that contain menthol can also temporarily numb the pain and stiffness caused by sleeping in the wrong sleep position. However, using too much menthol cream may also cause you to be more sensitive to pain at night, so moderate use is advised.

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