Thursday, August 11, 2022

How To Get Rid Of Neck Pain When Sleeping

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Book A Massage Or Try Self

If you can get a massage, this will offer temporary relief, but won’t fix the underlying problem if there’s a joint issue at play, Casey says. Similarly, if you have a massage gun, it may provide temporary relief — so go ahead and use it.

“The vibration will desensitize the pain, but you’re not really, as I like to say, addressing the center of the onion,” Casey says.

Again, it’s OK to utilize massage, just know there are limits to its benefits.

Related Reading

How Bad Is It Really to Work Out With Sore Muscles?

Suboccipital Release With Massage Balls

Targeted muscle: Suboccipitals.

How to do it:

– Begin by placing two tennis balls inside a sock.–Lie on your back and position the tennis balls just below the base of your skull, move around until you find a tender area.–Hold this position for 1 to 2 minutes.

Targeted muscles: Upper cervical extensors and Suboccipital

How to do it:

– Begin in either a standing or seated position.–Align your chin so that it’s parallel to the floor.–Pull your head backwards.–Hold this retracted position for 15 to 20 seconds.–Aim for 3 repetitions of this stretch.

How Your Mattress Or Pillow Can Worsen Your Pain

Sleeping on the wrong mattress or pillow could also be a cause of concern, especially for sleepers with shoulder pain. When it comes to neck pain, your pillow is going to play a bigger role in your comfort level since the main purpose of a pillow is to support your head and keep your neck in neutral alignment.

Sleepers with shoulder pain should be extra wary of their mattress choice, especially for those who are side sleepers. To avoid exacerbating your shoulder pain, you will want to make sure you have a mattress that isn’t too soft or too firm. If a mattress is too soft, you could sink too far into it and experience pain from bottoming-out onto the firm base layer.

On the other hand, if a mattress is too firm, you won’t be able to sink in enough and will feel pressure build up in your shoulders.

Fortunately neck pain from common pains & strains, poor posture, overuse and incorrect sleeping positions can be treated at home, with many options to improve your sleep experience.

What You Can Do About Neck Pain From Sleeping

So, what now? Just go about your day in pain, with your neck tilted? No! Time to take action.

Although time can be some of the best medicine for a sore or stiff neck, we want to speed the healing process along AND cut down on the risk you wake up with neck pain again. First thing’s first: If you woke up with neck pain, get some ice on it. Try 20 minutes on, 20 minutes off. That will cut down on the inflammation. Ditto an over-the-counter nonsteroidal anti-inflammatory drug like Motrin .

If it’s been a few days and your neck pain is stubbornly hanging around, switch from ice to heat. Again, 20 minutes on, 20 off is a good starting point. If your neck pain is caused by a spasming muscle, heat can help it relax and get the blood flowing to it. A gentle massage of the area can sometimes work for the same reason, but be careful not to overdo it.

Stretching, which may prove helpful as well, straddles the line between treatment and prevention. By the time you’re actually in pain it may be too late for stretching to help, but keeping your muscles loose and supple can reduce your risk of future neck ligament sprains, muscle and tendon strains, and torticollis.

Try stretching your neck through multiple planes of movement:

  • Try to touch your right ear to your right shoulder. Push gently on the left side of your head. Come back through center, and repeat on the left side. Do 10 reps each of left and right.

How To Treat A Stiff Neck After Sleeping

10 Home Remedies For Neck Pain That Give Quick Relief

Peer Reviewed

Waking up with a stiff neck can be unexpected and inconvenient. Despite a stiff neck’s potential for severe, sharp pain and reduced range of motion, some people might feel pressure to maintain the day’s 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

Create An Ergonomic Workplace

Many people work at a computer desk for eight hours each day. This can contribute to a stiff neck, as well as other ailments. Here are some ways to prevent a stiff neck at work:

  • Adjust your chair into a comfortable position with your feet flat on the floor and your knees a bit lower than your hips.
  • Use ergonomic posture while sitting, with your back straight and your arms level to the desk.
  • Adjust your computer so that it’s at eye level.
  • Use an ergonomic keyboard and mouse.
  • Stand up to stretch and move every hour.

What Is The Best Pillow Positioning For Neck Pain

Sleep experts recommend either back or side sleeping if you suffer from neck pain. Sleeping on your stomach causes your head to bend at a sharp angle and arches your spine, which puts unwanted pressure on your neck. Strict stomach sleepers should choose a pillow with a low loft to minimize pressure.

For best results, back and side sleepers should ensure that their head, neck, and top of the spine form a straight line. Sleeping with a pillow that’s too high or too low can cause aches and pains. Likewise, sleeping with your head rolled to one side or the other is also likely to cause neck pain.

Shower Or Soak With Bath Salts

Water may do wonders for your neck pain from sleeping wrong. When taking a shower, run lukewarm or hot water over your neck and head for about five minutes. Remember to keep your neck straight during the shower.

Alternatively, you can also soak in a warm bath with Epsom salt. This can improve circulation and relieve tension in your neck muscles.

How Should I Sleep With A Pinched Nerve In My Neck

Sleeping on your side: This position is not as preferred as laying on your back, but it is better than on your stomach. The main thing side sleepers should remember is to use a tall pillow to ensure their neck perfectly lines up with their head. This will keep the spine straight throughout the entire night.

Cut Down Your Driving Time

Similar to the use of smartphones and desktops, driving can also strain your neck and shoulder muscles. If you drive for longer hours, it is best to take breaks and stretch your muscles to avoid neck and shoulder pain. If you find it challenging to keep track of time, it is best to set up an alarm as a reminder to stretch your neck. Moreover, look for added support for your neck and back to avoid neck and shoulder pain due to prolonged driving.

Use A Natural Remedy To Relieve Discomfort

The best natural treatments I can recommend for neck pain are heat and arnica gel.

If you wake up with a sore neck in the morning and have time, take a bath, letting the water support the weight of your head. If you don’t have time for a hot bath, try a hot shower and focus on allowing the water to hit the neck. Alternatively, hot water bottles for the neck are now widely available online and in shops so you could try one of these.

Once the muscles are nice and warm, apply some Atrogel arnica gel. It’s licensed for muscular aches, pain and stiffness, and can be used by pregnant and breastfeeding women, with the permission of your midwife or doctor.

If you don’t have time for heat therapy in the morning, simply rub some Atrogel on when you wake up and it will quickly start to soothe your muscles.

Some articles suggest applying cold treatments to a painful neck but this could cause the muscles to become stiffer as they contract, whilst the connective tissues may become inflexible. Cold therapies are best kept for inflammatory situations, such as the swelling after injury. Read more about the differences between heat and cold therapy here.

Why Your Neck Hurts When You Wake Upand What To Do About It

You’ve been sleeping pretty much every night since, oh, your entire life . Don’t you just hate it when you wake up with back or neck pain? You might think, “How did I mess up laying down, closing my eyes and doing nothing?”

Don’t worry, you didn’t do anything wrong. You can wake up with a stiff neck after sleeping for a few reasons. What’s most encouraging is that there are a few simple fixes that can prevent you from getting neck pain from sleeping, and some actions you can take to relieve any pain you do have.

Causes Of Neck Pain When Yawning

How to Get Rid of Neck Pain from Sleeping Wrong

If you experience neck pain when yawning, you may have a problem with neck spasms. The involuntary contractions give rise to a painful sensation because they tighten and strain the muscles in your neck.

The main causes of neck spasms include poor posture, stress and awkward sleeping positions. What causes cervical myofascial pain? Generally, this condition will occur due to trauma, but overusing your neck muscles can also trigger it.

Best Sleeping Position For Neck Pain

If you have spent the entire day with stiff and sore muscles, then you probably want to know how to sleep correctly with neck pain at nighttime. You may need to improve your posture while you sleep by choosing a position that helps keep your spine in alignment.

What is the best sleeping position for neck pain specifically? In general, there are two sleeping positions that are most comfortable on the neck—sleeping on your back or your side. Let’s take a look at how to best side sleep and back sleep.

  • Back sleeping: Back sleepers are best to use a thin pillow to support the natural curve of your neck. It may be helpful to use a small neck pillow or a specialized pillow with built-in neck support. You can also put a small neck roll into the case of a soft pillow.
  • Side sleeping: How about the best pillow for neck pain for side sleepers? Those that sleep on the side typically need a thicker pillow to ensure the head and neck is positioned in the middle of the shoulders. The height and width of your shoulders are also important to consider. For instance, a petite person will require a slimmer pillow than a broad-shouldered individual.

Treating Neck Pain And Headaches Without Medication

Physical therapy is an effective solution to combat the causes of your neck pain and headaches. Through physical therapy techniques, our staff can help you every step of the way as you recover with their knowledge and experience.

Here at Biomotion Physical Therapy, we’ll develop a treatment plan to help alleviate your symptoms and prevent them from coming back again. Avoid the side effects of pharmaceutical medication and naturally improve your physical wellness through evidence-based medicine and physical therapy. Contact us online or call us at and get your life back on track with no referral required today!

What Is The Best Mattress For Hip Pain While Sleeping

  • Memory foam vs spring mattresses for hip pain: if you’re a back sleeper a spring mattress could provide some relief from hip pain when sleeping, although a spring mattress may not be as pressure relieving as more modern mattress alternatives. A memory foam mattress could be a better option for side sleepers as it will allow the hips to sink into the mattress better than spring, this may alleviate some pressure on the hips for a short time. Memory foam is typically known to not be as pressure relieving as other modern mattresses   
  • Firm vs soft mattresses for hip pain: if the mattress is too firm it could add to hip pain. A mattress of medium firmness is recommended for those struggling with hip pain. A pressure relieving mattress is ideal to help alleviate nighttime hip pain because it will be soft yet supportive. A mattress that is too hard may not bring a restful sleep because it’s too strenuous on the pressure points. A mattress that is too soft may not offer relief if the body sinks into it too much. A modern pressure relieving mattress of medium firmness could benefit those suffering night time hip pain immensely 
  • Quality assured: at Nolah a quality mattress that alleviates hip pain is assured in our two awarding winning mattresses. See for yourself what our customers and sleep specialists have to say about AirFoam™ mattresses
  • Slumber Search says: Less pressure than even high end memory foam, meaning that it is easier on the hips and shoulders.
  • 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 night’s 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.

     

    Limit Your Screen Time

    This includes both the usage of your laptop or desktop and your smartphone. Constantly looking downwards can strain your neck and shoulder muscles causing pain in the region. If you are at work and cannot limit the screen’s use, it is best to take small breaks every hour and stretch your neck and shoulder muscles while sitting. Stretching can ease the muscles and help you get rid of pain due to constantly looking in a certain direction.

    Moreover, limit the use of your smartphone at home. When using a smartphone in a non-professional setting such as your home, make sure you don’t hunch your back. Some of the tips that can help you manage neck and shoulder pain without straining your muscles while using a smartphone are

    • Hold the phone at eye level,
    • Hold your phone using your hands and avoid telephonic conversations with your phone between your ears and shoulders,
    • Take short breaks while using your phone to stretch your neck and shoulder muscles.

    Heres Why Frequently Asked Questions

    How does the Sutera pillow work?

    The unique butterfly design of Sutera’s orthopedic contour pillow gives ergonomic support for the back, neck, and shoulders. This revolutionary shape assists to relieve tension and allows you to enjoy a deep and full night’s rest. Our premium memory foam is adaptive to weight and temperature, which helps it contour to your unique form, providing luxe custom comfort.

    How does sleeping on a Sutera pillow feel?

    Memory foam pillows are not known for being as soft as down feathers, because they shouldn’t be! Unlike traditional pillows that give you to very minimal to no support while sleeping, Sutera contours perfectly to your body giving you just the right cushioning to support your neck and head, without ever sacrificing comfort. Instead of getting an all too soft and limp pillow, Sutera uses adaptive memory foam that conforms to you, giving you personalized, custom comfort.

    What makes the Sutera pillow different from other memory foam pillows?

    The unique butterfly design of Sutera’s orthopedic contour pillow gives ergonomic support for the back, neck, and shoulders. This revolutionary shape assists to relieve tension and allows you to enjoy a deep and full night’s rest. Our premium memory foam is adaptive to weight and temperature, which helps it contour to your unique form, providing luxe custom comfort.

    Who is best suited to use a Sutera pillow?

    How do I care for my Sutera pillow?

    Do you have a King size version?

    Here Are 6 Tips To Help With A Stiff Neck

     

    Sleep Position:  

    How you sleep at night can make a difference.  Be sure to sleep on your back or side, not your stomach.  Sleeping on your stomach as neck pain often comes from sleeping on your stomach.  Also, use a special neck pillow, small pillow, or even no pillow on a firm mattress.

     

     

    Stretching:  

    With proper stretching you can find relief.  Be sure you don’t over stretch your muscles.

  • Roll your shoulders front to back 10 times.
  • Bring your ear to your shoulder on each side and hold for 10 seconds, 10 times.
  • Rotate your neck around slowly 10 times.
  • Squeeze your shoulder blades together and hold for 10 seconds, 10 times.
  •  

     

    Heat or Ice:  

    Which should you use and when?  It’s best to use Ice for the first 48 to 72 hours when you notice neck pain.  After you are done using the ice, switch to heat using a warm compress or heating pad.

     

    Get a Massage: 

    Whether you go to get a professional massage, have a friend give you one or even give one to yourself, a massage will relieve some of the pain.  If you are giving yourself a massage, find the sore are and push with your fingers or a tennis ball. It will also help to stretch while you rub the knotted muscle.  

     

    Proper Posture: 

    While you are sitting be sure that you are sitting up straight, feel flat on the floor and your knees should be level with your hips.  When standing, be sure to stand tall and keep your head up. Don’t slouch!

     

    Relax:

     

    If you find that you neck pain is becoming Chronic, we can help!

    Choose An Appropriate Pillow

    How to Get Rid of Neck Pain From Sleeping Wrong (2019 Update)

    The pillow you use can make all the difference. A pillow that supports the neck well is the best. It should be such that when you place your head, moreover, with every change in position, the pillow too must change shape. Also, ensure that you change the pillow if it starts to sags because of prolonged use.

    How To Get Rid Of Neck Pain From Sleeping Wrong

    If you’ve woken up with sudden neck pain you may have slept in an uncomfortable position. Try changing sleep positions and avoid sleeping on your stomach as this puts a strain on your neck. Do some gentle stretches, have a hot bath, and use ice or heat packs to relieve tension and inflammation. 

    quality pillow is essential no matter what your sleep position

    Is Neck Pain A Cause For Concern

     

    If you have tried everything to alleviate your pain and it is accompanied by other symptoms such as numbness in the arms, a severe headache, fever and/or unexplained weakness, it is important to seek the help of a medical professional immediately. As well as the conditions mentioned above, neck pain and stiffness can be a sign of meningitis, fibromyalgia, and rare infections such as tuberculosis.

    Waking up with neck pain isn’t something you have to put up with. Look into what you can do today to you sleep better and wake up more refreshed!

    Can Neck Pain Be Treated Without Surgery Click Here To Read Our Guide

     

    Neck sprains are often confused for neck strains, but they are a bit different. Strains are often caused by poor posture , lifting something that’s too heavy, or repetitive motions. A neck sprain occurs when a ligament or muscle in the neck is overly stretched. This injury may occur without any obvious reason, but a sudden impact causing the neck to extend beyond its normal range and then snap back is usually the cause. You may not experience the symptoms immediately: they usually take a day or two to present themselves.

    Let’s talk about treatment. As with all sprains, the body will heal eventually, but the neck could take 4-6 weeks to heal, which sounds like a miserable existence in the interim. Aside from seeing a doctor , there are things you can do to manage your pain. You can apply ice for 15-30 minutes every 3-4 hours to reduce inflammation and apply moist heat to loosen cramped muscles. Under the recommendation of your doctor, you can also get the tender area massaged, seek ultrasound therapy, and perform light exercise.

    Neck pain is often attributed to “sleeping wrong,” so how can you sleep “right?”

     

     

    Dont Drive For Long Periods At A Time

    Just like sitting at your desk all day, sitting behind the wheel of your car can affect your neck. If you have to drive for long periods, here are some tips for preventing a stiff neck:

    • Take breaks to stand up and stretch.
    • Set an alarm to remind you to check your posture while driving.
    • Set your seat in a position that provides you the most support and puts you in good posture.
    • Don’t text and drive. It’s illegal, dangerous, and bad for your neck to be repetitively looking up and down from your phone to the road.

    Trigger Point Release Of The Levator Scapulae Using A Manual Massager

    Targeted muscle: Levator scapulae .

    How to do it:

    – Begin by palpating with your fingers to locate the trigger points in the area.–Use the Manual massager/Theracane, with both hands, to apply downward pressure to the middle trigger point at the top of your shoulder blade and hold for 20 to 60 seconds.–Move to the trigger point that is located lower in the muscle and apply the same pressure for 20 to 60 seconds.–Finally, use the straight part of the Theracane to apply pressure to the highest trigger point for 20 to 60 seconds.

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    Change The Sleeping Position

    The sleeping position plays is a crucial role in this neck pain. To clarify, if you experience neck pain from your regular sleeping side, try to sleep on your other side. Besides, a quality pillow will help you.

    Moreover, if you have a quality pillow, your sleeping position doesn’t matter. Of course, some people sleep without a pillow. But sleeping without a pillow is very risky for a stomach sleeper. So, find your best sleep position for neck pain.

    Home Remedies For Neck Pain

    Correct Your Sleeping Position: Get Rid of Neck Pain

    If you wake up with a sore neck, there are several remedies you can try to help ease the pain. You likely don’t need to see a doctor, especially if you don’t have any other symptoms, and you haven’t had a sore neck for long. Here are some self-care options you can try:

    • Apply to the sore part of your neck for 20 minutes at a time. This can help reduce inflammation in your neck muscles.
    • If you’ve had pain for a day or more, to the sore area for 20 minutes at a time. This can help to soothe and relax the muscles.
    • Try over-the-counter painkillers, such as ibuprofen , naproxen , or acetaminophen .
    • Do some gentle exercises, like walking or . This can help keep the blood flowing to your neck. Don’t stop moving altogether. Not moving can cause your muscles to tighten up.

    To help prevent neck pain when you wake up, there are steps you can take to support your neck and reduce the strain on your neck muscles.

    A couple of simple exercises can help keep your neck muscles strong and limber, which may reduce the risk of waking up with pain in your neck.


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