Thursday, August 11, 2022

How To Sleep To Reduce Neck Pain

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Neck & Back Pain Relief In Central Maryland

Pillow trick to relieve neck pain, shoulder pain or headaches at night. Reduce pain and sleep well.

There is no reason to let back and neck pain keep you from living your life!

At Lipinski Chiropractic, we successfully treat neck and back pain every day. After your initial visit, we will develop a treatment plan specific to your condition, with the goal of relieving your pain for good. We also offer a selection of chiropractor-approved pillows designed to meet your sleeping needs. Schedule your appointment today!

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Treatment For Sleep Problems In West Jersey

If you often awaken with neck pain, see an experienced orthopedist. The doctor will evaluate your nightly habits and recommend treatment that will work to alleviate the pain for good.

Here at the Orthopedic Associates of West Jersey, our medical team has extensive experience with medical conditions related to neck pain and all other types of musculoskeletal pain. If you have any questions or would like to schedule an appointment, call us today at 989-0888, or fill out our appointment request form online now. We look forward to helping you find relief from your neck pain and get a comfortable nights sleep every night.

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Get A Better Mattress

Investing in a good mattress can help you achieve a better nights rest. A bad mattress can contribute to poor sleep quality. Sleeping on an old mattress can cause stress to build up.

If left alone, insufficient sleep can have more serious long-term effects. Long-term stress and interrupted sleep can lead to psychological problems like depression. Some may experience tension or anxiety.

Find a mattress that can provide adequate support for your body. A good mattress can evenly distribute your weight to ensure proper alignment of the body. Some mattress comes with pressure points to allow users to experience proper sleep.

Over time, a high-quality mattress can relieve and minimize chronic pain. If youre looking for a good mattress, try the new latex hybrid Saatva mattress. Check out this review for more information.

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What Is The Best Sleeping Position For Neck Pain

Two sleeping positions are easiest on the neck: on your side or on your back. If you sleep on your back, choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head. This can be achieved by tucking a small neck roll into the pillowcase of a flatter, softer pillow, or by using a special pillow that has a built-in neck support with an indentation for the head to rest in. Here are some additional tips for side- and back-sleepers:

  • Try using a feather pillow, which easily conforms to the shape of the neck. Feather pillows will collapse over time, however, and should be replaced every year or so.
  • Another option is a traditionally shaped pillow with “memory foam” that conforms to the contour of your head and neck. Some cervical pillows are also made with memory foam. Manufacturers of memory-foam pillows claim they help foster proper spinal alignment.
  • Avoid using too high or stiff a pillow, which keeps the neck flexed overnight and can result in morning pain and stiffness.
  • If you sleep on your side, keep your spine straight by using a pillow that is higher under your neck than your head.
  • When you are riding in a plane, train, or car, or even just reclining to watch TV, a horseshoe-shaped pillow can support your neck and prevent your head from dropping to one side if you doze. If the pillow is too large behind the neck, however, it will force your head forward.
  • The Experts At Pro~pt Can Help With Your Neck Pain From Sleeping Wrong

    10 Home Remedies For Neck Pain That Give Quick Relief

    Are you ready to find relief from your neck pain?

    The physical therapists at PRO~PT are fully licensed and have helped rehabilitate many patients who were suffering neck pain and know just what you need.

    When you come in for your first visit, well perform a complete evaluation of your posture and range of motion before creating a treatment plan just for you.

    Our team is dedicated to giving you unparalleled and innovative care, to help you return to your best quality of life.

    If youre suffering from neck pain, contact PRO~PT today and get back on the path to being pain-free.

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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.

    Why Does Your Neck Hurt During Sleeping

    Looking down at your computer system monitor all day can cause the muscles around the neck joints to tire and become overstretched. Driving for extended periods or looking at your smartphone can have the same impact. If youre doing this day after day, it can add up and can displace your neck joints.

    When your neck muscles become weak, and you attempt to turn your head, the joint no longer moves smoothly because its now out of place. Often the joint catches on something, either pulling a muscle or hitting the nerve irregularly, or perhaps both. Then youll have instant pain, and your body has a protective spasm. Your body does not want you to get hurt more, so it will clench, triggering you to seem like you cant even move and leaving you questioning what you did to injure yourself. And that pain gets worse when you go to sleep.

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    Correct Sleeping Posture For Avoiding Neck Pain

    The number one piece of advice wed give to people looking to correct the way theyre sleeping is to avoid using multiple pillows. You want to make sure that youre using just one pillow that fits correctly above your shoulder to keep your head level and square to your shoulders. Some people can be tempted to use 3 or more pillows but this props the head up too much, puts a flexion in your neck and essentially squashes the discs in your neck. If you find it difficult to get comfortable with just one pillow, or you havent found the right pillow to support your neck, it might be worth trying a Tempur pillow with the swoop that fits right in the nape of the neck. This allows you if you sleep on your back to be in a more natural position and will go a long way to help your disc spaces to rehydrate during the day which is helpful. However, a lot of people dont sleep on their back, it would be helpful to at least lie in bed in that position to start with.

    Why Does Your Neck Hurt In The Morning

    The BEST Way To Sleep to Reduce Neck or Shoulder Pain – 2 Perfect Sleep Postures

    Morning neck pain can be caused by something you are doing while you are sleeping. Think of things like a bad pillow for your sleeping posture, or an old mattress with a dip in the middle. When you fall into a hole every night in bed, your body is unable to easily adjust your positioning while you are asleep. That leaves you stuck in an awkward posture all night, and eight hours of having your neck bent at a funny angle causes joint stiffness and muscle pain in the morning. This concept also applies to sleeping on the couch, or having a pet take up half the bed.

    The other reason for morning neck pain is chronic irritation in your neck muscles. Poor daytime posture can overwork the neck muscles, and cause inflammation. If it is not a severe amount of inflammation, you may not feel it at all during the day. That happens because the normal motion of your neck pumps out mild inflammation faster than it can build up and cause pain. However, once you stop moving at night, the slow build up of inflammation from the day can grow to the point that it wakes you up or hurts in the morning. This pain usually subsides after you start moving around or take a hot shower. It is a warning sign, though, that something is wrong, and can worsen and start to last longer.

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    Tips For Avoiding Neck Or Shoulder Pain While Sleeping

    Understanding how you sleep is important in alleviating shoulder or neck pain. Combating neck and shoulder pain while you sleep is far-reachingyour sleeping position, the right pillow and mattress, practicing gentle stretches before bed, and practicing healthy posture habits during the day can all work to improve your sleeping experience.

    How Do I Treat Neck And Shoulder Pain

    Most neck and shoulder pain passes within a few days or weeks with the help of home remedies. Over-the-counter pain reliever, hot and cold compresses, pain-relief ointments, and self-massaging combat achiness. Having good posture, avoiding heavy lifting, and gentle stretching are other ways to ease your pain.

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    Change How You Sleep To Reduce Neck Pain

    Neck pain can affect the quality of your life. It can interfere with the ability to concentrate at work and make it impossible to play sports. It can make simple tasks painful and force you to ask for help. However, you may be able to find relief by changing how you sleep and visiting The Joint.

    Change the Sleeping Position

    Instead of sleeping on your stomach, sleep on your back or side. This gives your neck more support from the pillows and reduces pressure. Sleeping on your back is the best option because it can reduce pain and allow the spine to relax. On the other hand, sleeping on your stomach is the worst option because it increases the stress on your neck.

    Change the Pillows

    Firm or extra firm pillows can reduce neck pain. They provide more support so the neck does not have to bend as much while asleep. In addition, feather pillows are easy to manipulate they change their shape to fit your body. However, some people prefer memory foam pillows for neck pain because they can improve spinal alignment.

    It is not enough to buy quality pillows for your neck they must be changed frequently. Even the best pillows will lose their firmness and shape over time, so you have to replace them.

    Add More Pillows

    Focus on More Sleep

    How To Sleep To Avoid Neck Pain

    Side Sleeper Problems? Check Out The Best Pillow For Neck Pain

    If youve identified any of the above reasons as the cause of your neck pain, its time to change your sleeping environment and habits. How to sleep with neck pain? There are some simple swaps for you to try at home.

    As we mentioned earlier, your sleep positions are important when it comes to your neck health. The best position for your neck is to lie on your back with your spine in a neutral alignment. You should avoid sleeping on your stomach as this will only make you twist your head to one side which can cause undue strain on the muscles.

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    Poor Sleeping Positions For The Neck And Back

    The sleep position to avoid is sleeping on your stomach, because it leads to poor spinal alignment. In this position, your neck has to be bent sideways in order for you to breathe. This is the position that usually results in waking up with a stiff neck. Sleeping in an odd bent position also misaligns your neck and spine and should be avoided.

    Other poor sleeping positions involve using incorrect pillows. If you use pillows that are too high or stiff, your neck will be higher than the rest of your spine and can cause your neck to be sore the next day. Alternatively, sleeping with a pillow thats too low can have the same effect, with your neck being too low compared to your spine. Finally, make sure youre not sleeping with your shoulders on the pillow. Only your head and neck should be on the pillow not your shoulders. If you get the urge to put your shoulders on the pillow because your neck is being pushed backward or forward, your pillow is probably not the right size.

    What Is Neck Pain

    • Muscle spasms
    • Poor sleep quality

    If you have severe pain or additional symptoms, or if youre not sure whats causing your neck pain, its a good idea to visit a doctor to rule out underlying conditions.

    Regular exercise and a healthy body weight are thought to have a positive impact on chronic neck pain. The American Chiropractic Association notes that neck pain often goes hand-in-hand with high stress levels and obesity.

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    Get The Right Kind Of Mattress

    The kind of mattress also matters if you are suffering from a neck pain. You need to lay on a special kind of surface to support your entire body and as well as making yourself comfortable when you sleep with neck pain.

    The kind of mattress you must choose will also depend on what kind of neck pain you have. If it is an injury-related neck pain or a chronic neck pain, there are mattresses that are made for that.

    This is for you to be able to rest and lay comfortably without feeling the pain around your neck.

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    How To Prevent Neck Pain From Sleeping

    Neck sprains are often confused for neck strains, but they are a bit different. Strains are often caused by poor posture , lifting something thats 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.

    Lets 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?

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    Tips To Reduce Numbness In Hands When Sleeping

    Depending on the cause, you may be able to reduce numbness in your hands while sleeping a few ways. First, it may help to have a pillow and mattress that are supportive yet soft, so pressure points are less likely to develop in your neck or shoulders. Supporting the neck and spine is an important step to getting good rest. You can also try the following:

    • Wear a wrist brace to bed to help stabilize your wrist during sleep.
    • Try a new , particularly on your side.
    • Avoid laying on your arms under your pillow, which can compress nerves. Make sure your wrists remain unflexed, since flexing can lead to tingling.
    • If you often sleep on your back with your arms overhead, try keeping them next to you to reduce nerve pinching.
    • Try stretching your hands and wrists before going to sleep.
    • Rule out any other underlying disorders with your doctor.

    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

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    Sleep On Your Back If You Can

    In general, sleeping on your back is the best position to let your entire spine rest comfortably. Some people with neck problems find it helps to sleep on their back and place a pillow under each arm, with the idea that supporting each arm takes strain off the neck.

    Some people with spinal arthritis or stenosis may find that sleeping at a slight incline is easier, so they add a foam wedge pillow to their bed and/or switch to an adjustable bed.

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