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Last Updated on December 27, 2018

How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You)

How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You)

“Ouch! What is happening inside my cervical spine to cause me such pain!?”

These may not be the words that run through your mind as you wake and wince in pain.

However, it may be one or more of the nerves in your cervical spine that is alerting you that something is not as it should be. Whether your neck pain from sleeping has become consistent or is just a fluke, we can help you get your day back on track – and help you prevent neck pain in the future.

So, you know you must get out of bed and deal with the pain that overtakes your free thinking. How can you proceed with taking care of the kids, work, and the requirements of life if you simply cannot turn your neck properly?

In a moment, we will provide you with a few tips to help prevent neck pain while sleeping. You can pick a few options to help your create lasting habits for sleeping without neck pain.

First, let’s talk about what you can do to help alleviate your neck pain once it has begun. That can make all the difference in how your day goes!

Read along with us!

Get Your Day Back on Track in Spite of Neck Pain

So you woke up and immediately realized that pain has settled in between your shoulders and head. Now what? Unfinished tasks fill your mind as you work through which directions you can move without wincing.

Try these quick fixes to get your day back on track – today.

1. Review your exit strategy from the bed

As your brain alerts you that a new day is approaching, your body may still be in sleep mode. You do not want to add to your neck pain simply by straining to get out of bed.

Do this instead: Turn onto your side facing the edge of your bed. Rest your elbow that is closest to the edge of the bed onto the bed. Place your palms together in front of you, and push them together as you push yourself into a sitting position.

You should be pushing into your elbow that is near the edge of the bed as you push your palms together. This will help you to remove neck muscles from the equation as you get out of bed.

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2. Take a hot shower

Let the warm water cascade across your neck muscles helping to loosen, awaken, and calm them.[1] Choose your favorite essential oil and place a few drops in a warm bath or next to you on a cloth in the shower.

Drops of oil need to be placed on something absorbent so they do not simply wash down the drain with the water.

3. Notice which movements hurt and which ones do not

Use this information to help make sleeping choices as shown in the information below regarding preventing pain. Be sure to avoid jerky movements until your pain has gone away.

4. Plan the first portion of your day in a way that allows your body to ‘warm up’ a bit prior to lots of movement.

Yes, this may mean that you need to adjust your intended schedule. However, it may also help you keep pain from increasing as the day progresses.[2]

5. Rule out sinus trouble and other breathing problems

Work to treat any related conditions that may have contributed to an awkward sleeping position.

If you are not able to breathe well as you sleep, you are much more likely to end up in an awkward position as your body tries to compensate.

For the more immediate, you are more likely to retain tension if you are not able breathe efficiently throughout the day.

6. Complete a few gentle neck stretches

Slowly stretching neck muscles can help to alleviate undue stress and remind the vertebrae that it is okay to move.

Four helpful neck stretches include the side-to-side strengtheners, side tilts, chin tucks, and shoulder circles.[3]

Take your time allowing your muscles to loosen slowly. Do not try to force your neck in any direction.

7. Choose a warm compress to place on your neck

These are some nice warm compresses you can try:

  • Epsom salts mixed with warm water
  • Apple cider vinegar
  • Tap water (but not too hot to the touch)
  • Peppermint, wintergreen, or your favorite essential oil on a warm cloth

8. Get a chiropractic massage

This type of focused massage helps to identify and treat conditions that may have developed in the vertebrae causing pain.[4]

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Chiropractic massage is a practical way to alleviate immediate pain while having a chance to learn more about any possible pain conditions. Unhappy nerves, muscles, and joints can be given specialized attention through chiropractic massage techniques.

9. Consider if an over-the-counter pain medicine will help get your day started

If you are having to think about this option with any regularity, make sure that you do not have an injury that needs chiropractic attention.

10. Relax

This may seem obvious. However, when pain starts, we sometimes tense up in hopes of avoiding further pain. In turn, we only cause muscles and joints to retain unnecessary stress. This can easily cause pain to increase.

So, kick back and breathe in some fresh air slowly and deliberately. Relax each portion of your body one portion at a time. This helps reintroduce a sense of calm into your neck and spine and helps reduce physical tension.

Still not confident you will be able to sleep comfortably tonight? Let’s look at some options to help you enjoy dreamland again!

Get Your Day Started Right the Night Before

Remember when we mentioned finding out which movements hurt and which ones do not? If your neck hurts shortly after – or as you are waking – reconsider how your body may have moved as you slept.

You may also experience pain through one or both shoulder blades or up through the back of your head. Your neck, shoulders, back, and legs should stay aligned as you sleep. If your head dips in a way that stretches one side of your body more than the other, this creates undue stress on your neuromuscular system.

Pain may not sound like a desired result of a (less than healthy) sleeping position. However, it can actually serve as your friend. A ‘crick in the neck’ can act as an alert that your body was not able to rest in a position that is safe for your muscles and nerves. If continued or repeated, more serious conditions can develop within your spine.

Check out these tips to prevent neck pain from sleeping.

1. Plan to alter your position safely

Have multiple comfortable positions ready to trade out when you wake up in the middle of the night. This simple concept can make a powerful difference.

We are seldom in a mood to reconfigure the bed at 2:00 pm. Why not just plan for this and be ready to switch gears more easily?

2. Choose your pillow wisely

You should be able to envision a line from head to toe that is reasonably straight.

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If you sleep on your side, you will likely need a bit more support from your pillow. If the top of your head dips below your spinal column, you need more pillow support to raise it level with your spine.

This guide will help you choose a suitable pillow for yourself:

10 Best Pillows To Choose For A Good Night Sleep

3. Ensure that your mattress or sleeping surface fits you

Your mattress or sleeping surface should fit your preferred sleeping position, body type, and the human spine. Your knees, hips, neck, and the top of your head should be reasonably level with each other throughout the night.[5] When it is time to shift positions, ensure that the top of your head does not dip causing your neck to arch in either direction.

Here’s the essential guide to pick your best mattress:

Your Essential Guide To Buying The Right Mattress

4. Check your overnight breathing habits

If you are attempting to sleep in an elevated position to improve breathing, ensure that your head cannot wobble around as you rest.

If you are using a CPAP machine[6] or other breathing apparatus as you sleep, ensure that its positioning is not causing you to arch your neck during the night.

5. Ask someone to help take note of how your sleep

Have a family member try to help you take note of how your body is positioned as you sleep. Maybe have your spouse make a habit of looking at you if they get up once in the night. (Chances are if you are not sleeping well, they may have noticed anyway.)

6. Speak with your chiropractor for personalized information regarding your physical make-up

Chiropractic adjustments work to identify, treat, and prevent pain conditions in the spinal column.

If you have injuries to the head, neck, shoulders, or upper back, you will need to take those into consideration. Your neck pain from sleeping may have developed as a result of compensating for separate underlying condition that can be treated.

7. Consider how you position yourself if you read in bed prior to going to sleep

Ensure that your eyes are able to look directly at your reading material without straining. If you must strain your eyes to see, it is likely that your neck will also become strained in the process.

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Putting your neck in a slightly awkward position just before sleeping does not give your body time to adjust properly. Your neck should stay aligned as you read and not become pressed forward by a headboard or other items behind your head.

8. Ensure any time that you spend digitally is enjoyed in a neck friendly position

Unfortunately, resting in bed while strolling through forgotten communications and news reports does not always lend well to neck health. Whether sitting or lying down, make sure that your neck is aligned with the remainder of your spine.

Be mindful that holding devices for the purpose of scrolling can also make you more susceptible to carpal tunnel syndrome and other wrist and hand pain problems.

9. Actually sleep in a neck-friendly position

You likely know that it is not a good idea to sleep with your neck arched to one side. Cognitively deciding to sleep with your neck properly supported throughout the night helps your brain to alert you if your position changes as you sleep.

Ensure that the sleep positions that you do choose allow you to actually stay that way or easily swap to another safe position when desired.

10. Rethink your alarm settings before you sleep

It may be desirable to set an alarm for a few minutes earlier to allow you to start your day with a sense of calm. If your alarm causes you to become startled as you wake, this jarring motion can increase pain that may have begun overnight.

If your pain has been present for some time, you may have more than just neck pain.

Your neck pain may have originated through an injury and become worse through your sleeping position. Be sure to inquire with your local chiropractor regarding long-term neck care options.

Getting On With Your Day Pain-Free

You may have started out in a neck-friendly sleeping position only to wake up contorted and uncomfortable. No matter how you acquired your neck pain while snoozed out, you can turn your questionable day of pain into something desirable.

Take these tips and quick fixes with you today as you seek to leave behind your neck pain and discomfort. Write yourself a note or two to remind you which sleeping tips you would like to try tonight to help prevent neck pain from increasing or returning overnight.

Pick a few neck pain prevention techniques each evening. Find out which ones have the most impact on your personal sleeping situation. Rest well with your new regime of sleep without neck pain!

More Resources about Neck Pain

Featured photo credit: Jesper Aggergaard via unsplash.com

Reference

[1] Encyclopædia Britannica: Why Does Heat Relax Your Muscles?
[2] National Fibromyalgia & Chronic Pain Association: 10 Tips to Overcome Morning Stiffness
[3] Better Health: 5 Stretches to Ease Your Neck Pain
[4] Everyday Health: Chiropractic Care for Neck Pain
[5] University of Rochester Medical Center Health Encyclopedia: Good Sleeping Posture Helps Your Back
[6] National Heart, Lung, and Blood Institute: CPAP

More by this author

Dr. Brent Wells, D.C.

Chiropractic doctor currently leading over 10,000 Alaskans to more active, pain-free lifestyles – without addictive drugs or invasive surgeries.

12 Best Back Strengthening Exercises to Relieve Lower Back Pain How to Sleep with Lower Back Pain Using These 13 Tips How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You) 17 Morning Stretches That Will Jumpstart Your Body and Mind These 13 Leg Stretches Will Prevent Pain and Injury During Exercise

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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