Waking up with a sore neck is not pleasant, and no one likes to start their day with a sore neck. Because it relieves our tiredness, and doing the simplest movements such as turning our head is painful for us.
In most cases, neck pain is due to an incorrect sleeping position. Also, the type of pillow we use is effective in this regard. If many of us have information about the right way to sleep, we can prevent 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 be very effective in neck pain, 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 reduce neck pain and other problems by changing them.
Every human being creates his position during sleep, but if you are accustomed to sleeping on your back, it means that you have to wait for neck pain. When you sleep on your stomach, your neck rotates to one side for several hours, resulting in strained muscles, stiffness, and morning pain.
Sleeping on your stomach can also pressure your back, especially if you have not slept well on the mattress. It also causes more swelling in the abdomen and more pressure on the vertebrae and muscles of the back.
Your neck and head spend many hours on the pillow 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 can cause tension in the neck muscles and neck pain.
Full foam pillows put your head in a good position at night. Also, do not apply pressure to your back or neck.
Sudden movements such as rapid lifting and sudden rotation of the body cause cramps in the neck muscles. Excessive body stretching during sleep or excessive effort to fall asleep is also a factor in the neck’s tensions and pressures.
Some types of injuries, such as sports injuries, can cause injury, and of course, their effects may become apparent a few days later. If these movements hurt your neck, you probably sleep well at night but wake up with a sore neck the next day.
Other causes of neck pain:
After waking up, there are other reasons for neck pain. In some cases, neck pain may be due to events that occurred during the day, some of which include:
- Wrong standing during the day
- Work a lot with the computer
- Watch long TV without changing position
- High nervous pressure
- Disk problems
Home remedies for neck pain after sleep:
If you wake up with neck pain, there are many home remedies that you can use to relieve neck pain; you do not need to see a doctor. In this section, we will introduce you to several solutions:
Put a hot or cold compress on your neck.
Put an ice pack or cold compress on your neck for 20 minutes. This method will help you reduce inflammation in the neck muscles, and if your neck pain lasts a day or more, be sure to apply a warm compress on your neck for 20 minutes. This method relaxes and softens the muscles.
Some hot compresses you can try are:
- Epsom salt solution with warm water
- Apple vinegar
- Normal water (not too hot)
- Your favorite vegetable oil on a warm cloth
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 exercise and inactivity will cause neck pain.
Physical activity helps to strengthen the muscles, especially in the neck area. It also improves the condition of your body and relieves stress and pressure on the neck muscles.
Take a hot shower
Hot water relieves pain in your neck muscles and relaxes them. Pour a few drops of your favorite vegetable oil into a hot tub and take a bath.
Which movements cause pain?
Examine which of your movements is causing the pain and avoid doing the movements causing the pain.
Warm-up before you do too much work
To prevent neck pain from getting worse during the day, warm up your body and change your daily routine slightly.
Treat your breathing problems.
Sinus and respiratory problems cause you not to breathe properly during the day and night, and your body is upset about this.
Use chiropractic massage
Chiropractic massage diagnoses and treats neck pain and reduces pain. Chiropractic massage focuses on pain in nerves, muscles, and joints.
Do not contract your muscles.
Do not contract your muscles to reduce neck pain, as contracting your muscles and joints will cause unnecessary strain. So release the muscles and bring back the feeling of relaxation.
Talk to your chiropractor about your fitness.
Chiropractic identifies and treats the causes of low back pain. Consult if you have pain in your head, neck, shoulders, or upper back.
prevention is better than cure:
Here are some steps you can take to begin the process of preparation for mediation:
Measures to prevent neck pain after waking up
- 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 lying on your side, make sure your pillow is high. Stretching the neck muscles, even in small amounts during the night, can cause neck pain in the morning.
- Use a full pillow that keeps your neck in shape and fits snugly on the pillow. Change your pillow every year or every two years.
- Foam pillows are also a good option and come to your neck.
- Do not use pillows that are too tight or too deep, as this will cause your neck muscles to become too flexible.
- During the day, have a comfortable position when standing, walking, and sitting, especially behind a desk or using a computer.
- Avoid bending or drooping shoulders and bringing the neck forward.
- Instead of bending your neck, try putting your cell phone in front of your eyes.
- Do not hold your mobile phone between your shoulder and ear.
Suitable sports movements to strengthen the neck:
Some exercises strengthen neck muscles and reduce neck pain, including:
- Stand up straight and keep your hands straight to the side. Gently bend your back and neck 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.
- Repeat this procedure 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 hand and slowly raise your shoulders and ears.
- Do this movement slowly. Feel the contraction of your muscles in the upper neck and back. Stay in this position for a few seconds and then slowly return your shoulders to their previous position.
- Repeat this movement 8 to 10 times.
- Do this exercise three times a week.
When to see a doctor?
Neck pain often resolves independently, but if your neck pain does not improve or gets worse after a few days of care, be sure to see your doctor diagnose the cause. Be sure to contact your doctor if you have the following conditions with neck pain:
- Chest pain
- Shortness of breath
- Swelling of the neck
- Swelling of the glands
- Difficulty swallowing
- Pain that is transmitted to the legs and arms
- Digestive problems