Wednesday, August 17, 2022

How To Lay Down With Neck Pain

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Are There Any Drawbacks To Sleeping On Your Side

Protecting your neck while getting up from laying down

The side sleeping position is not recommended for:

  • People with shoulder pain
  • People worried about wrinkles

Side sleeping can lead to soreness or tightness in your shoulders, so its good to shift positions occasionally and use the most appropriate pillow and mattress. Ensure your mattress has enough give to allow your hips and shoulders to sink in deeper than your middle spine.

Side sleeping can also contribute to facial wrinkles, since your face is pressed against the pillow, stretching and compressing the skin.

What Is The Best Sleeping Position

The best sleep position is one that promotes healthy spinal alignment from your hips all the way to your head. What that looks like for you depends on your personal health situation and what you find comfortable.

Having said that, there are some positions that are considered healthier than others. Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these sleep positions, its easier to keep your spine supported and balanced, which relieves pressure on the spinal tissues and enables your muscles to relax and recover.

However, if sleeping on your stomach feels good to you, dont feel forced to change it. You can minimize your risk of pain and improve spinal alignment with the right mattress and pillow.

Different sleep positions provide different benefits that may be helpful for you if youre dealing with back pain, pregnancy, allergies, acid reflux, or another health condition. In these cases, it may be worth trying a new sleep position to enable more restful sleep. In one study, a group of adults with back pain were trained to sleep on their back or their side. They experienced significant pain relief in just four weeks.

Adjusting to a new sleep position takes time, but it is possible. Be patient with yourself and use pillows to help train your body to the new position.

Pain In Base Of Skull: What Headache At Base Of Skull Means

Jenny Hills, Nutritionist and Medical Writer Health

Pain or headaches at the base of your skull are often the result of tight muscles in the back of your neck due to tension, stress, or fatigue. Pain in back of head at the base of skull can also be caused by a herniated cervical disc or injury to your upper neck. Sometimes, the headaches that start at the base of the skull can be tension headaches, cluster headaches, or cervicogenic headaches.

Pain in the back of your head at the base of your skull can cause your head to hurt with dull, nagging persistent pains. If you have a trapped nerve in your cervical spine, you may experience sharp jabbing pains that radiate to your temples or behind your eye. Headaches at the back of your neck can also cause pain that travels down your spine. Neck pain at the base of your skull may also result in shoulder pain, back pain, or tingling in your arms.

In most cases, the neck pain and headaches at the back of your head go away when you get proper rest or apply home remedies. For example, applying a heat or cold pack, getting a neck or shoulder massage, or using essential oils can help to relieve a stiff neck that causes headaches.

In this article, you will find out what it means if you have a headache in the back of your head and neck. You will also find helpful ways to alleviate the pressure and tension at the base of your skull. In some cases, if the pain doesnt go away, you should see a doctor.

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Apply A Heating Pad On The Neck

Heat application is one of the traditional yet effective remedies to get rid of neck pain as it reduces neck stiffness caused by sleeping the wrong way.

While there are various methods to apply heat on the affected area, one of them is to use a hot water bottle. To begin, pour hot water into the hot water bottle. Make sure the water doesnt leak from the bottle. Now, apply the hot compress on the neck for at least ten minutes or till the pain slowly vanishes.

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Daily Exercises And Stretches To Prevent Neck Pain

What to Do for Neck Pain When Lying Down

Poor posture is a common cause of recurring neck pain and stiffness. In most cases, daily neck stretches and exercises are recommended to improve posture and reduce the risk of neck pain returning or becoming worse. When performed multiple times throughout the day, the following easy stretches and exercises for the neck may bring even more relief.

ReadNeck Exercises for Neck Pain

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Ditch Your Phone Before Bedtime

Believe it or not, your phone could be hindering your sleep in a couple ways by:

  • Causing neck pain. Many people bend their head down to look at the phone while texting or browsing the web. The further you bend your head forward, the more stress it puts on the cervical spineup to 60 pounds of force.1 Spending too much time looking down at the phone may cause neck pain, also commonly called text neck.

    See Text Neck Treatment and Prevention

  • Disrupting the sleep cycle. Your phone emits a blue light, which may be problematic at nighttime when your body is trying to get ready for sleep. Some studies suggest that exposure to blue light may inhibit sleep by delaying your bodys release of melatonin.2 Since sleep is an important part of the bodys healing process, less sleep may also contribute to neck pain.

Try these 4 easy stretches before bedtime. Watch:4 Easy Stretches for Neck and Shoulder Pain Video

Stretching your neck loosens tight muscles and may help relieve pain. Here is one easy neck stretch you can try before bed to loosen your levator scapulae muscle .

  • Sit up straight with both hands at the sides.
  • Raise the right arm forward and reach over the back with the hand grasping the right shoulder blade and applying downward pressure.
  • While keeping everything else still, rotate the head to the left about 45 degrees .
  • Tilt the chin downward until a good stretch is felt on the back right side of the neck.
  • Hold for 30 to 60 seconds, or as tolerated.
  • Repeat on other side.
  • Good Pillows For Neck Pain

    It might be tempting to stock up on pillows when theyre on sale, but regular pillows filled with synthetic fibers provide absolutely no support to the neck while sleeping. While feather pillows conform to the neck, they lose their shape quickly and need to replaced yearly.

    Memory-foam pillows are the best pillows for back and side sleeping as they contour to the neck and head and provide the necessary support to prevent neck pain and headaches. Pillows that are too hard or too soft will leave you feeling achy and stiff in the morning.

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    Getting A Good Nights Sleep

  • 1Make your bedroom cool, quiet, and dark. Set up an ideal sleeping environment so you can relax and fall asleep more easily. Dim the lights in your bedroom and make sure it is quiet. The temperature of your bedroom should be on the cooler side, as it is often easier to fall asleep in cooler temperatures.
  • Draw the drapes or curtains in your bedroom to block out any natural light so your body knows it is time to go to sleep.
  • 2Stretch your neck before bed. Do neck rolls from one side to the other so stretch out your neck so it does not feel as tense or strained. Try stretching your arms above your head and leaning from 1 side to the other to release tension in your shoulders and neck. You can also do a forward bend, letting your neck hang towards your toes, to stretch this area.XResearch source
  • Get in the habit of doing at least 1-2 neck stretches a night before bed to help your neck relax and reduce your neck pain.
  • 3Put your phone down an hour before bed. Scrolling through social media or the news on your phone can strain your neck muscles when you tilt or shift your head to gaze at the screen. The blue light on your phone can also block your bodys release of melatonin, a natural chemical that can help you sleep. Opt for reading a book instead, propped up on a pillow in bed so your neck is well supported.XResearch source
  • You can also listen to calming music as you lay down in bed to help you follow asleep, listening to music does not require you to strain your neck muscles.
  • Thoracic Back Pain Red Flags

    Is Your Shoulder Pain Coming From Your Neck or Shoulder? How to Tell.

    If you have thoracic spine pain, these are the alarm features to look out for:

    • Recent serious injury, such as a car accident or a fall from a height.
    • Minor injury or even just heavy lifting in people with ‘thinning’ of the bones .
    • Age under 20 or over 50 years when the pain first starts.
    • A history of cancer, drug misuse, HIV infection, a condition that suppresses your immune system and use of steroids for a long time .
    • Feeling generally poorly – for example, a high temperature , chills and unexplained weight loss.
    • A recent infection by a germ .
    • Pain that is there all the time, severe and getting worse.
    • Pain that wasn’t caused by a sprain or strain .
    • Pain that doesn’t get better after 2-4 weeks of treatment.
    • Pain that is accompanied by severe stiffness in the morning.
    • Changes to the shape of the spine, including the appearance of lumps or bumps.
    • Pins and needles, numbness or weakness of the legs that is severe or gets worse over time.
    • Passing wee or poo accidentally .

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    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, well 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!

    Are There Any Drawbacks To Sleeping On Your Back

    The back sleeping position is not recommended for:

    • Pregnant women
    • People who snore or have sleep apnea
    • People with some types of back pain
    • People with GERD or acid reflux
    • Heavier adults
    • Older adults

    Back sleeping is the worst sleeping position for people with snoring and sleep apnea; because it leaves you susceptible to airway collapse. More than half of people have position-dependent sleep apnea, meaning that the severity of their symptoms increases when they lie on their back.

    Also, while some people feel relief from the back sleeping position, others find it increases their back pain. Depending on the firmness of your mattress, a small gap can form between your lower back and the mattress surface, which can lead to uncomfortable tension in the lower back. You can resolve this by placing a thin pillow in that area, or placing a pillow under your knees instead. Either way, youll relieve pressure while supporting the natural curvature of your spine. You can also switch between back and side sleeping throughout the night.

    The back sleeping position is not recommended for pregnant women because a growing baby can add pressure on the heart and make it difficult for blood to flow easily. Theoretical postulation may suggest that sleeping on the back during the third trimester can increase the risk of stillbirth, though conclusive evidence is lacking.

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    Stretches And Exercises To Perform Throughout The Day

    When neck pain is related to poor posture, more than just the neck needs to be addressed. Muscles in the chest, upper back, and shoulders can all potentially contribute to a hunched-forward position that may lead to neck pain. As such, the following 3 stretches and exercises are commonly recommended for counteracting poor posture and reducing neck pain:

    • Chin tuck. This exercise strengthens the muscles that pull the head back into alignment above the shoulders. It also stretches muscles at the side of the neck and base of the skull.
    • Levator scapulae stretch. This stretch works on the levator scapulae, which is a long muscle that runs down the side of the neck and attaches into the shoulder. The levator scapulae is one of the more common neck muscles to become injured, tight, and/or tender.
    • Chest stretch. Various stretches can help open up a tight chest, which is important for bringing the shoulders further back and allowing for good posture. A common one is the corner stretch. If a corner is not available, other options, including seated chest stretch options, are also available.

    Add Other Pillows As Needed

    Neck Alignment In Back Sleeping Stock Vector ...

    If you sleep on your stomach, for instance, a flat pillow under your stomach might help keep your spine in line with your head and neck.

    If you sleep on your side or back with a flat pillow, a second roll or rolled up towel under your neck could provide additional support. For side sleepers, putting a thin pillow between your knees also helps keep your spine in line with your head and neck.

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    What Causes Neck Pain At Night

    We have so many bad habits during the day that cause;neck,;back;and spine pain. Slouching while working, walking or eating is one. Not to mention constantly looking down at your smartphone or computer can really make your neck ache a problem thats been dubbed text neck or tech neck.

    Then;sleeping;on your back with the back of your head on your;pillow;and your head bent forward will only;make the problem worse, Dr. Bang says. Sleeping with your chin to chest can overstretch your neck as most of our daily activities are done that way. Sleeping;on your side with your head bent drastically isnt ideal wither. And worse still? Sleeping on your stomach with your head twisted and tilted at odd angles.

    If any of those sound like you, youre certainly not alone theyre the;most common sleeping positions. And although most of us do them , theres an ideal;pillow;and a proper way to sleep that gives your neck and spine proper support;for a much better nights sleep.

    The Best Sleeping Positions For Your Neck And Spine

    • >
    • The Best Sleeping Positions for Your Neck and Spine

    Your body doesnt shut down when you sleep. The night is a regenerative time. Our bodies are mending and rejuvenating so that when we wake up we feel refreshed and ready to take on the day. Thats not always automatic, though. When it comes to back and neck pain, your body needs a little help from you to get things right.

    The position in which you sleep has a direct impact on your spine health. Most of us will wake up at some point in our lives with neck or back pain and oftentimes our sleeping position is the culprit. What can we do to fix it? In short, the way to ensure a happy spine is to keep it neutral. Neutral means that your spine is straight. This starts with your head and neck and goes all the way down. Even things like having your hips/pelvis tilted one way can in turn twist your spine.

    Below is a breakdown of the four most basic sleeping positions.

    The Overall Best: On your back. Sleeping on your back evenly distributes weight throughout your body and avoids unnatural or unnecessary curves in the spine. Use a small pillow underneath the head and neck to keep everything in alignment. Even better, a small cylindrical pillow in the crook of your neck supports your neck and keeps your head neutral on the mattress. Do note, though, that this sleeping position can cause some people to snore.

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    The Quality Of The Sensation And What It Might Mean

    Many things contribute to a sensation of shortness of breath,7 and the symptom breaks down into three messily overlapping qualities, which are interesting but dont tell us much about whats going on, just a couple rough clues:

    • Effort: a sensation of excessive work or effort to breathe, like breathing is just a slog. It is loosely associated with impairment of the muscular function and chronic obstructive pulmonary disease .
    • Tightness: feeling tight may involve actual contstriction of airways as would occur in the early stages of an asthma attack . However, tightness can also be caused by actual spasticity of respiratory muscles, which could be ordinary muscle pain or more serious, like the infamous squeezing hug of multiple sclerosis.
    • Air hunger: the most complex sensation, unsatisfied inspiration is described by patients in many ways, like starved for air or my breaths feel too small. Of the treatable causes, it is most clearly associated with anxiety. Although it sure doesnt feel like it, it can occur without any actual loss of respiratory capacity.

    When To See A Doctor

    How to Get Fast Neck Pain Relief While Sleeping on Pillow – Dr Mandell

    More often than not, home remedies and physical therapy is all you need to treat pain at the base of your skull. However, if you find that your head still hurts and you cant get any pain relief, you may need to see a doctor.

    You should never ignore chronic headaches that cause pounding head pain or neck pain that interferes with your daily activities. Doctors from Harvard Medical School advise that you should see a doctor for neck pain and headaches in the back of your head in the following circumstances:

    • Home remedies dont provide any relief from constant headaches and/or neck pain.
    • Headaches at the base of your neck are the result of a serious head or neck injury.
    • You have numbness in one or both arms.
    • Sneezing, coughing, or moving your head makes the back of your head hurt badly.
    • You have a stiff neck, fever, pounding headache, and a rash that may be symptomatic of meningitis.
    • Frequent headaches are accompanied by slurred speech, vision problems, or seizures.
    • You develop a painful red eye.

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