How To Relieve Lasting Pain From Sleeping Wrong

Sleeping in the wrong position can cause neck pain that lasts from a few days to over 12 weeks. The pain can be acute, subacute, or chronic. It is caused by sleeping in an awkward position, using the wrong pillow, or sudden movements during sleep. To relieve the pain, one can try home remedies such as stretching, self-massage, ice or heat therapy, and over-the-counter pain medication.

The wrong sleep position can cause neck pain

Waking up with a sore neck can be a frustrating experience, and it can certainly put a damper on your day. The wrong sleep position can absolutely cause neck pain, and it is one of the more common causes of neck pain. But what exactly constitutes a "wrong" sleep position, and how can you prevent neck pain from occurring in the first place?

Causes of Neck Pain from Sleeping

When it comes to sleep positions, sleeping on your stomach is often cited as a common cause of neck pain. This is because sleeping on your stomach often means that your neck is twisted to one side for an extended period, straining the neck muscles and causing them to feel sore and stiff in the morning. Additionally, sleeping on your stomach can also put strain on your back, especially if you are sleeping on a mattress without adequate support.

Another cause of neck pain from sleeping is the use of too many pillows or the wrong type of pillow. If your neck is not aligned with the rest of your spine during sleep, your neck muscles will be strained. It is important to use a pillow that properly cradles your head and keeps your neck in a neutral position, aligned with the rest of your spine. Feather or memory foam pillows are often recommended for this purpose.

Sudden movements during sleep, such as jerking your head around in a dream or sitting up quickly, can also cause strain and tension in the neck muscles. Tossing and turning during sleep can also put your neck in less-than-ideal positions, leading to neck pain in the morning.

Preventing Neck Pain from Sleeping

To prevent neck pain from sleeping, it is generally recommended to sleep on your back or side. These positions help support optimal spinal alignment and reduce neck pain. If you sleep on your back, you can place a small pillow under your knees to relax the neck muscles and flatten the spine. You may also place a small, supportive pillow under the nape of your neck to ensure your back is in a neutral position.

Using the right pillow is crucial. As mentioned earlier, feather or memory foam pillows are often recommended as they conform to the shape of your head and neck, providing support and keeping your neck in a neutral position. Avoid using a pillow that is too stiff or too deep, as this can cause your neck muscles to remain flexed overnight, leading to pain.

In addition to sleep position and pillow choice, your mattress can also play a role in preventing neck pain. A medium-firm to firm mattress is generally recommended to provide adequate support and reduce the likelihood of neck pain.

Treating Neck Pain from Sleeping

If you do wake up with neck pain from sleeping in the wrong position, there are several remedies you can try:

• Ice or heat therapy: Applying ice or a cold pack to the sore area for 15-20 minutes can help reduce inflammation. After the first 48-72 hours, switch to heat therapy, such as a heating pad or a hot shower, to soothe and loosen tight neck muscles.
• Over-the-counter pain medication: Ibuprofen, naproxen, or acetaminophen can help relieve neck pain.
• Stretching and self-massage: Gentle stretching and self-massage can help loosen tight and stiff neck muscles. Some recommended stretches include slowly moving your neck up and down, side to side, and ear to ear.
• Gentle exercises: Light physical activity, such as walking or yoga, can help keep the blood flowing to your neck and prevent muscles from tightening further.

Sleeping on your stomach can twist your neck

Sleeping on your stomach also puts extra stress on your lower back and can cause your belly to sink into the bed, adding further pressure on your spine and back muscles. This can result in back pain and even a tingling sensation in your arm as the nerves become compressed.

In addition, sleeping on your stomach can cause problems with your shoulder joints. Most people raise their arms above their head or tuck them under the pillow when sleeping in this position, which can create tension and lead to rotator cuff issues or other shoulder problems.

Therefore, it is generally recommended to sleep on your side or back, as these positions provide better support for your spine and neck.

Too many pillows can cause neck pain

Sleeping on too many pillows can cause neck pain that may last all day. The wrong number or type of pillows can cause your neck to be out of alignment with the rest of your spine, straining your neck muscles for hours.

The right pillow is essential to keeping the neck in a supported position with neutral alignment during sleep. Without proper support, the intricate structures in the neck will be stressed, worsening any existing neck conditions and leading to daytime neck pain or stiffness.

The rule of thumb for a proper pillow is that it should keep your neck parallel to the mattress, rather than bent down or up. Pillows that adapt to your position are best. Cervical contour pillows work for most people, as your head rests in a depression in the centre, with your neck resting on either a less elevated side when you're on your back, or on a more elevated side when you're on your side.

If you sleep on your back, a fairly low pillow is better. You can add extra support by placing a small rolled-up towel or small roll-shaped pillow under your neck. When sleeping on your side, a higher pillow is advised so that your neck and head are aligned straight over your shoulders, as they would be when standing with good posture.

If you sleep on your stomach, this is not recommended, as it tends to make your back arch and your head turn, stressing your neck. If you can't change your sleeping position, it's best to use a flat pillow or no pillow at all.

The wrong type of pillow can cause neck pain

Neck pain can be a real nuisance and a wrong type of pillow can be the culprit. The wrong pillow can cause misalignment that results in neck pain, headaches, shoulder pain, and sleeplessness.

The purpose of a pillow is to make your neck comfortable while sleeping, but a proper pillow will also support your head and cervical spine so that your overall spinal alignment is preserved. This has lasting consequences beyond the time you hit the snooze button. Correct spinal alignment will optimise your body's other systems, resulting in a healthier you.

When choosing the right pillow, you should opt for one that keeps your neck parallel to the mattress. Bending down towards the mattress or up away from it will strain your neck, shoulders, and back. If your pillow is too thick or if you have too many pillows, your neck will be propped at an angle that causes craning or twisting.

There are two major characteristics to consider when choosing a pillow: material and shape.

Pillow Materials

Latex is better at offering support and it does not trap in heat like memory foam. Memory foam, on the other hand, will conform to the shape of your neck but tends to keep heat close to your body. Feather pillows do not give adequate support and the feathers move when you do, resulting in no support and causing pain.

Pillow Shapes

The shape of a pillow includes its height and whether it is square or round. Thick pillows keep the neck flexed throughout the night, while round pillows fit well in the curvature of the neck. The exact shape of the pillow depends on your sleeping position.

If you sleep on your back, a flat pillow that preserves the natural curvature of your neck is best. If you sleep on your side, a thick and supportive pillow that fills the gap between the neck and the top of the shoulder is ideal. If you sleep on your stomach, a thinner pillow is better as your body spends the whole night twisted so you can breathe.

While there is no one-size-fits-all pillow, choosing the right one for your sleeping position and body can help prevent neck pain and ensure a good night's rest.

Sudden movements can cause neck pain

Sudden movements, such as jerking your head around in a dream or sitting up quickly, can cause neck pain. This is because these movements can strain and sprain the neck muscles, leaving them feeling sore, stiff, and tense.

If you sleep on your side, you can also experience neck pain from tossing and turning in your sleep. This can put your neck in an awkward position, straining the neck muscles and causing pain.

To prevent neck pain from sudden movements, it is recommended to sleep on your back or side. These positions help support optimal spinal alignment, reducing neck pain and discomfort.

Additionally, using the right pillow is crucial. A pillow that doesn't support your head and neck properly can create tension in the neck muscles. Feather or memory foam pillows are good options as they conform to the shape of your head and neck, keeping your neck in a neutral position.

If you experience neck pain, there are several remedies you can try for relief. These include:

• Applying ice or a cold pack to the sore area for 15-20 minutes to reduce inflammation.
• Using a heat pack or taking a warm shower after the first 48-72 hours to soothe and relax the muscles.
• Taking over-the-counter painkillers, such as ibuprofen or acetaminophen.
• Doing gentle exercises, such as walking or yoga, to keep the blood flowing to the neck and prevent muscle tightness.
• Trying neck stretches and self-massage to loosen the muscles and ligaments in the neck.

Frequently asked questions