If you sleep on your side, keep your spine straight by using a pillow that is higher below your neck than below your head. When traveling by plane, train or car, or just reclining to watch TV, a horseshoe-shaped pillow can support your neck and prevent your head from falling to the side if you sleep. Almost everyone will experience neck pain at some point. Sleeping on your side or on your back can help keep stress out of your neck and control pain.
If possible, you should avoid sleeping on your stomach. Sleeping on your stomach puts your neck at an uncomfortable angle that can make pain worse. 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.
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. 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.
If neck pain persists for more than a day or two, you'll want to contact a professional physical therapist for a full evaluation. If you're wondering how to get rid of neck pain from poor sleep, you've come to the right place. People with neck pain should also choose thin, low-profile pillows that don't raise their heads too high. People with neck pain can benefit from sleeping on a firm, fully supportive mattress and using a supportive pillow.
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. In addition to using treatments to relieve this neck pain, make sure that future sleep includes a good pillow to support the neck. The World Health Organization lists back and neck pain as one of the most common disabling muscle or bone injuries, along with arthritis and bone fractures. Keeping the neck in an uncomfortable position for long periods of time can cause muscle spasms and strains in the neck and shoulder.
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. Sometimes, neck stiffness may begin to improve soon after treatments are applied, but other times it may take a day or two before noticeable pain relief is achieved. If you find that neck pain lasts longer than a couple of days, it may be time to see your physical therapist for an evaluation. A physical therapist can help you adjust your posture, which can go a long way in relieving neck pain.
A person should seek the guidance of a doctor whenever neck pain becomes chronic or severe or interferes with sleep or daily activities. Using pillows and mattresses specially designed for people with neck pain or discomfort can often help reduce neck pain and make sleep easier.
