Waking up with neck pain from your sleeping position can affect your entire day. It happens to everyone occasionally, and there are some things you can do at home to get relief. However, if you’re experiencing this regularly, you may need to make some adjustments.
Neck pain is the fourth leading cause of disability, and about 15% to 50% of people experience it each year. It’s more common among women and people who do office work, affecting middle-aged people the most.
In this article, we’ll outline eight things our physical therapists recommend to relieve neck pain from the wrong sleeping position.
How can I get rid of neck pain from sleeping wrong?
A few different home remedies can help relieve neck pain from uncomfortable sleeping positions. Go for a walk or do some light exercise to get your blood flowing, and gently stretch and massage your neck. You can also try alternating ice and heat for about 20 minutes each. When in doubt, use PEACE & LOVE: protection, elevation, avoiding anti-inflammatories, compression, education, load (increasing your daily load as your pain allows), optimism, vascularization (moving your body), and exercise.
For long-term pain relief, you should evaluate your pillow and mattress to make sure they’re not too old and that they’re providing the right type of support for you. Practice good posture and find ways to reduce your stress as much as possible. A physical therapist can provide natural treatments that work fast and advise you on strategies to keep your neck from hurting.
8 ways to get rid of neck pain from sleeping wrong
When you sleep in a position that causes you neck pain, it’s usually because the muscles and tendons in your neck are either strained or compressed for too long. Increasing your circulation and doing some gentle movement to relieve stiffness in the area should help you feel better. There are a number of ways you can do this at home. If your pain doesn’t go away or if this happens frequently, you should see a physical therapist.
Try the following eight tips to relieve neck pain from sleeping wrong:
- PEACE & LOVE — Use this acronym to help you remember some effective pain relief techniques. As mentioned above, it stands for protection, elevation, avoiding anti-inflammatories, compression, education, load (increase your daily load as your pain allows), optimism, vascularization (moving your body), and exercise.
- Alternate ice and heat — Ice will numb the pain in your neck, and heat helps increase blood flow so your body can heal. Apply an ice pack for 20 minutes and then use a heating pad for 20 minutes. Do some gentle stretching and massaging in between, and keep alternating as desired.
- Gently stretch and massage your neck — Look up and down to stretch your neck, and then tilt your head to both sides. Look down behind your left and right shoulders. Be careful while stretching your neck. Only extend the back of your head back far enough to look at the ceiling. Never stretch it any further than that. It’s OK to move through mild pain and it should improve as you move. Holding your neck stiff and avoiding movement tends to perpetuate the problem.
- Get your blood flowing — Going for a walk, spinning on a bike or doing another form of cardiovascular exercise will increase circulation throughout your body. Do a type of exercise that doesn’t aggravate your pain for 20 or 30 minutes, and then do some stretching and massaging.
- Evaluate your pillow and mattress — If you’re waking up with neck pain often, you may need a new pillow or mattress. The best pillow and mattress for you will depend on your sleeping position and your weight. People with more body weight tend to be more comfortable on a firmer mattress, and those who are lighter usually need a softer mattress. Side sleepers may need a pillow with more support near the edges or one that contours to support their neck.
- Practice good posture — Try some posture exercises to get a sense of how it feels to sit with good posture. Practice them throughout the day anytime you notice you’re slouching.
- Find ways to reduce your stress — This one is tough, but stress can be a big contributing factor for neck pain. Try learning some mindfulness exercises to do when you’re feeling tense.
- See a physical therapist — A PT can help you get a better understanding of your neck pain and provide treatments that work in both the short and the long term.
Get fast-acting treatment for neck pain from sleeping wrong at Forever Fit
If the home remedies on this list aren’t working for you, or if your neck pain comes back, we can help. Going to a physical therapist early on can help you keep your neck pain from getting worse. We provide holistic treatments that improve your overall wellness and quality of life. PTs at all of our locations in the DC/Maryland area specialize in musculoskeletal conditions like neck pain. If you’re near Silver Spring Downtown or Medical Park, check out one of those convenient locations.
At Forever Fit, we take your experience of your symptoms and your treatment very seriously. We take time to listen to each one of our patients and create a unique treatment plan based on your specific needs. We help you understand your condition and what you can do to stay well.
Are you ready for a different approach to treating neck pain? Contact our team today for more information or to schedule your first appointment.