How to solve the problem of neck pain after sleep?

Waking up with a neck pain is not a pleasant thing, and no one likes to start their day with a sore neck. Because it causes us to lose our boredom, and it is painful for us to perform the simplest movements, such as turning our head.

In most cases, neck pain is due to an incorrect sleeping position. Also, the type of pillow we use is useful in this regard. If most of us know about the right way to sleep, we can avoid this problem.

Causes and factors that cause neck pain after sleep

You may not have thought about how important your body position is when you sleep and the pillow you use, but both factors can significantly affect your neck pain or back pain, and other physical pain.

Research shows that sleep problems are usually due to the pain we experience in our bodies. Many of these factors can be controlled, and we can alleviate neck pain and other problems by making changes to them.

Sleeping position

Each person creates their position when sleeping, but if you are accustomed to sleeping on your back, you have to wait for neck pain when you sleep on your stomach, and your neck rotates to one side for several hours. As a result, its muscles are under pressure, and stiffness and pain occur in the morning.

Sleeping on your stomach can also pressure your back; Especially if you have not slept on the right mattress. It also causes the abdomen to bulge more and put more pressure on the lumbar vertebrae and muscles.


Your neck and head spend very long hours on pillows during the night. That’s why you need to choose the right pillow. A pillow that does not keep your head and neck in the right position will cause tension in the neck muscles and neck pain.

Foam pillows make your head in a good position at night. Also, do not put pressure on your back and neck.

Sudden movement

Sudden movements such as getting up too fast and suddenly rotating the body cause cramps in the neck muscles. Excessive stretching of the body during sleep or excessive effort to fall asleep is also a factor for these tensions and pressures on the neck.

Previous injury

Some types of injuries, such as sports injuries or lashes, can cause injuries. Of course, their effects may be known a few days later. If these movements hurt your neck, you will probably sleep well at night, but you will wake up the next day with neck pain.

Other causes of neck pain

After waking up, there are other causes of neck pain. In some cases, neck pain may be due to events that occurred during the day, some of which include the following:

  • Wrong standing during the day
  • Excessive computer work
  • Watching TV for a long time without changing position
  • Osteoporosis
  • High nervous pressure
  • Disk problems
  • Neck pain behind the table

Home remedies for neck pain after sleep

If you wake up with neck pain, there are many home remedies that you can use to improve neck pain. You do not have to see a doctor.

Put a hot or cold compress on your neck

Apply an ice pack or cold compress to the sore part of your neck for 20 minutes. This method helps to reduce inflammation in the neck muscles. If your neck pain lasts a day or more, be sure to put a warm compress on your neck for 20 minutes. This method will relax and soften the muscles.

Some warm compresses you can try are:

  • Epsom Sal solution with warm water
  • Apple vinegar
  • Regular water (not too hot)
  • Your favorite vegetable oil on a piece of warm cloth
  • Cold neck compress

Use housing

Use painkillers such as ibuprofen, naproxen or acetaminophen.


Use exercises such as walking or yoga that help blood flow to your neck. Do not stop exercising suddenly because the abrupt cessation of the exercise and mobility will cause neck pain.

Physical activity helps to strengthen the muscles, especially in the neck. It also improves your posture and relieves stress and strain on the neck muscles.

Take a hot shower

Warm water relieves pain in your neck muscles and relaxes it. Pour a few drops of your favorite vegetable oil in a hot tub and take a bath.

Which movements cause pain?

Examine which of your movements cause pain and avoid movements that cause pain.

Warm-up before doing too much work

To increase your neck pain as the day goes on, warm up your body, and change your daily routine a little.

Treat your breathing problems

Sinus and respiratory problems cause you not to breathe correctly during the day and at night, and your body becomes awkward to compensate for this.

Use chiropractic massage

Chiropractic massage identifies and treats pain in the neck vertebrae and reduces pain. Chiropractic massage focuses on irritated nerves, muscles, and joints. (Teeth: From Dental Anatomy To Diseases And Dental Treatments)

prevention is better than cure

Here are some steps you can take to begin the process of preparation for mediation:

  • When you sleep on your back; Try to sleep on your side or back. If you sleep on your side, try putting a pillow between your legs. This method helps you keep your neck in line with your spine.
  • When sleeping on your side, make sure your pillow is not too tall. Stretching the neck muscles, even in small amounts during the night, can cause neck pain in the morning.
  • Use a feather pillow that retains your neck’s shape and makes it easier to fit on the pillow. Change your pillow every year or every two years.
  • Foam pillows are also a good option and will fit your neck.
  • Do not use pillows that are too tight or too deep, as they will cause your neck muscles to become too flexible.
  • If your mattress is in the middle of the pit, you must replace it because it causes your back and neck to be in the wrong position.
  • During the day, be sure to have a proper position when standing, walking, and to sit, especially behind a desk or using a computer.
  • Avoid bending and drooping shoulders and pushing the neck forward.
  • Try to place your mobile phone in front of your eyes, instead of having to bend your neck down.
  • Do not hold your mobile phone between your shoulder and ear.

Suitable sports movements to strengthen the neck

Some exercises keep your neck muscles healthier and reduce neck pain, including:

  • Neck stretch
  • Stand up straight and keep your hands flat on your sides. Bend your waist and neck gently to the left.
  • Do a little stretching in this area and hold this position for 10 to 20 seconds.
  • Then gently bend your neck to the right in the same way.
  • Repeat this method 3 to 4 times for each side.
  • You can do this exercise every day.
  • Spread your legs shoulder-width apart and stand. Keep your chin and neck straight.
  • Hold a dumbbell in each of your hands and gently bring your shoulders up and your ears.
  • Do this movement entirely slowly. Feel the contraction of your muscles in the upper neck and back. Stay in this position for a few seconds and then slowly bring your shoulders to the previous position.
  • Repeat this movement 8 to 10 times.
  • Do this exercise three times a week.

When to see a doctor?

Neck pain often goes away on its own, but if your neck pain does not improve after a few days of self-care or the pain gets worse, be sure to see your doctor find out why. Be sure to call your doctor if you have the following conditions with neck pain:

  • Fever
  • Headache
  • Chest pain
  • Shortness of breath
  • Swelling of the neck
  • Swelling of the glands
  • Difficulty swallowing
  • numb
  • Pain that is transmitted to the legs and arms
  • Stomach and intestinal problems

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