Applying ice soon after a neck strain can help limit swelling. Heat therapy, such as taking a hot shower or using a heating pad, helps loosen and relax muscles, which can also reduce pain and improve range of motion. You may want to start by taking a hot shower. Hot water helps loosen and relax your neck muscles, which can also reduce pain and improve range of motion.
Using a neck pillow or memory foam pillow can help support the head or neck. If you regularly snore or have sleep apnea, you may want to try sleeping on your side instead of falling asleep. If you sleep on your side, use a higher pillow under your neck so that your neck aligns with your head. This will relieve any tension in the neck and keep the spine straight.
Sleeping in a position that avoids putting pressure on the neck or shoulders can generally help reduce neck pain and improve sleep. Research also says that to reduce excess pressure and pain, the spine needs to be in a neutral or similar position as it is when it is upright. A person should talk to a doctor about neck pain if it is severe or unexplained, interferes with daily life or sleep, does not respond to basic treatment, lasts longer than 1 week, or has other worrying symptoms. People with neck pain may want to look for a mattress that offers full support to the entire spine without any sagging points or pressure.
If neck pain persists for more than a day or two, you'll want to contact a professional physical therapist for a full evaluation. You can treat stiff neck with stretching, over-the-counter pain relievers, and heat or ice, as well as maintaining proper posture while using your computer or phone. Many people find relief from back and neck pain by sleeping upright or in a recliner. To help prevent neck pain when you wake up, there are steps you can take to support your neck and reduce tension in your neck muscles.
If your neck pain doesn't improve after a few days of self-care, or if your pain worsens, consider seeing your doctor to find out what's causing the pain. If you're wondering how to get rid of neck pain from poor sleep, your physical therapist can help. The head and neck spend many hours each night on the pillow, so choosing the right one is key to having a healthy and pain-free neck. But both the sleeping position and the pillow can cause stiffness and pain in the neck and also cause back pain and other types of pain.
Sleeping at an uncomfortable angle, sudden movements of the head or neck during sleep, or tension in the neck due to injury can cause pain. A couple of simple exercises can help keep your neck muscles strong and flexible, which can reduce the risk of waking up with neck pain. PRO~PT physical therapists are fully licensed and have helped rehabilitate many patients suffering from neck pain and know exactly what they need. Waking up with neck pain could be a sign that the pillow or sleeping position doesn't fully support the neck.
