Waking up with a sore neck is not the way you want to start your day. It can quickly bring on a bad mood and make simple movements, like turning your head, painful.
In most cases, a sore neck is the result of your sleeping position, the type of pillow you use, or other sleep issues. Most of these can be corrected if you know how.
In this article we'll take a closer look at what you can do to put an end to your morning neck pain.
You may not give much thought to your body position while you sleep or the kind of pillow you use. But both your sleeping position and pillow can trigger a stiff, sore neck, and also lead to back pain and other types of pain.
Research shows that sleeping problems may be at the root of up to 5 percent of new cases of chronic pain. Many of these factors are controllable, which means that by making some changes you may be able to alleviate your neck pain, and other types of pain, too.
Everyone has their preferred sleeping position. But if yours is on your stomach, you're not doing your neck any favors. When you sleep on your stomach, your neck may be twisted to one side for hours at a time. This can strain your neck muscles, and make them feel sore and stiff in the morning.
Tummy sleeping can also put a strain on your back, especially if you sleep on a mattress without a lot of support. This can cause your belly to sink into the bed, which can put stress and pressure on your spine and the muscles in your back.
Your head and neck spend many hours every night on your pillow, which is why choosing the right one is key to a healthy, pain-free neck. A pillow that doesn't support your head and neck properly can create tension in your neck muscles, and cause neck pain.
Feather or memory-foam pillows may allow your head to be 'cradled' at night, allowing for a neutral spine and neck.
Sudden movements, like sitting up quickly or flinging your limbs around in a dream, can strain your neck muscles. Tossing and turning while you're sleeping, or trying to sleep, can also create tension and stress in your neck.
Some kinds of injuries, like whiplash or sports injuries, may not always hurt at first. The full physical effects may only be felt days later. If you were injured in a way that might have hurt your neck, you may go to bed feeling okay, but wake up the next morning with a very sore, stiff neck.
There are certainly other causes that can also contribute to you waking up with neck pain. In some cases, you may develop a sore neck during the day, too. Some common causes of neck pain include:
If you wake up with a sore neck, there are several remedies you can try to help ease the pain. You likely don't need to see a doctor, especially if you don't have any other symptoms, and you haven't had a sore neck for long. Here are some self-care options you can try:
To help prevent neck pain when you wake up, there are steps you can take to support your neck and reduce the strain on your neck muscles.
A couple of simple exercises can help keep your neck muscles strong and limber, which may reduce the risk of waking up with pain in your neck.
Neck pain can often heal on its own. If your sore neck doesn't get better after a few days of self-care, or if the pain gets worse, consider seeing your doctor to find out what's causing your pain.
It's important to call your doctor immediately if you have neck pain and any of these symptoms:
Waking up with a sore neck is a common problem. But there are ways to help resolve this issue.
Consider making changes to your pillow, mattress, and sleeping position, and make sure your sleeping environment is as comfortable as possible.
During the day, pay attention to your posture and try to shift your position often so you muscles stay relaxed and limber. Regular exercise can also help keep your neck muscles healthy and strong.