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How to Get Rid of Neck Pain From Sleeping Wrong: Treatment and Prevention

You roll over in bed and feel the excruciating twinge in your neck. You’ve slept wrong—again.  Waking up with a sore neck is the worst way to start the day. But what can you do? If you’re wondering how to get rid of neck pain from sleeping wrong, you’ve come to the right place. Keep reading to learn why you might be waking up with a sore neck and your treatment and prevention options to help you wake up pain-free. 

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How Long Does Neck Pain Last From Sleeping Wrong?

While a stiff neck may start improving after stretching, many times it can take a day or more before you notice relief. Typically, a stiff neck will resolve itself within a week.

How to Fix a Sore Neck From Sleeping Wrong: Diagnosis + Treatment

Neck Pain Diagnosis From Your PT

If you find that your neck pain is lasting longer than a couple of days, it may be time to see your physical therapist for an evaluation.  The first questions they ask should be,  “How do you feel going to bed?” And, “How do you feel waking up?”  If you feel just fine when you go to bed but wake up with a sore neck, it’s likely caused by sleeping.  But if you are sore in the evening and sore in the morning, your neck pain may be caused by something else, such as:

  • Muscle strain
  • Facet joint osteoarthritis
  • Cervical degenerative disc disease

That’s why it’s important to get a correct diagnosis. When you come in for your first visit at PRO~PT, your physical therapist will take your complete medical history, and listen as you describe your pain. They will check your range of motion, and gently touch around the problem area to check for: 

  • Tenderness
  • Swelling
  • Tissue temperature
  • Inflammation
  • Soft tissue integrity

To accurately diagnose what is happening with your neck, they may also perform: 

Neck Pain Treatment From Your PT

If you are wondering how to get rid of neck pain from sleeping wrong, your physical therapist can help.  They will be able to provide a variety of in-clinic treatments, including:

  • Neuromuscular Electrical Stimulation (NMES) – Gentle and painless, electrical stimulation is used to: 
    • Relieve pain
    • Decrease inflammation
    • Calm muscle spasms
  • Neck Traction – Performed either manually or through mechanical decompression, neck traction is a great tool for:
    • Relieving pain
    • Decreasing muscle spasms
    • Facilitating relaxation of your neck and spine
  • Soft Tissue Mobilization – Through targeted massage, your physical therapist can help with:
    • Muscle relaxation
    • Swelling
    • Pain relief
  • Ultrasound – Ultrasound utilizes high-frequency sound waves that cause the vibration of the water molecules deep within your neck tissues. The stream of sound waves is a proven tool for accelerating the healing process. 

Your physical therapist will also be able to send you home with specific and personalized stretches and exercises.

At-Home Treatments for Waking Up With Neck Pain

So what do you do if you wake up in the morning with neck pain from sleeping wrong? Here are a few at-home treatments to try for yourself. 

#1: Use Ice or Heat

You may want to begin by taking a warm shower. The hot water helps to loosen and relax your neck muscles, which can also reduce your pain and improve your range of motion. You might also want to try reducing inflammation by applying an ice pack to your neck for 20 minutes at a time. If you’ve been experiencing pain for a day or more, try applying a heat pack or a heating pad to the painful area for 20 minutes at a time. This can help to soothe and relax sore and stiff muscles.

#2: Over-the-Counter Painkillers

Over-the-counter pain medications may also help reduce pain and stiffness.  Here are a few you may want to try:

  • Ibuprofen
  • Naproxen
  • Acetaminophen

#3: Gentle Exercises

Gentle exercises, such as walking and yoga, can also help when you’re suffering from neck pain from sleeping wrong. Here are some other ideas for exercises you can try at home:

  • Neck Extensions: 
    • Gently and slowly move your neck in the following positions: down, up, right, left. 
    • Hold for 5 seconds and go as far as you can with each position without causing pain. 

You will feel this stretch throughout your entire neck.

  • Neck Flexion Stretch:
    • Slowly and gently lower your chin towards your chest while looking down. You should only be moving your head. 
    • Hold the stretch for 5 seconds before returning your head to the neutral position. 

You will feel this stretch throughout the back of your neck.

  • Lateral Neck Flexion
    • Keep your shoulders and back straight and still. 
    • Slowly and carefully bend your head to the side, bringing your left ear towards your left shoulder. 
    • Hold the stretch for 5 seconds, before repeating on the opposite side. 

You will feel this stretch along the sides of your neck.

  • Neck Rotations
    • Keep your back straight and your shoulders still, while slowly and carefully turning your head to the left as far as it can go. You should not feel pain.
    • Hold for 5 seconds before repeating on the opposite side. 

You will feel this stretch on the sides of your neck.  If your neck pain persists for more than a day or two, you will want to contact a professional physical therapist for a complete evaluation.

How Do You Stretch Your Neck After Sleeping On It Wrong?

Looking for a stretch to help get rid of neck pain from sleeping wrong? Try this:

  1. Stand with your hands at your sides.
  2. Slowly turn your head to the right until you feel a gentle stretch.
  3. Hold 10 to 20 seconds. 
  4. Slowly rotate your head to the left, repeating the stretch.

5 Ways You Can Prevent Neck Pain From Sleeping Wrong

#1: Consider Your Sleep Position

You may be surprised to learn that, according to the physical therapists at PRO~PT, there is no “best” sleeping position.  Each person has their own unique and personal way of sleeping, and as long as it gives them a good, pain-free night’s sleep, it’s the right position for them. If you’re waking up with a sore neck, there are a few things you may want to consider:

  • Is your head or neck situated at an awkward angle? If you spend an extended amount of time in a problematic position, you may find that you’re experiencing overstretched and overstressed muscles and joints. 
  • Do you find you wake up in pain after sleeping in a certain position? Try a new position for the next night. For example, if you are a stomach sleeper, you might try laying on your back or side.

#2: Use the Right Pillow and a Neck Roll

Did you know that there are different pillows for different types of sleepers?  There are no “one size sleeps all” pillows. Here are a few tips for finding a pillow that works for you:

  1. Try a feather or memory form pillow. Their pliable nature allows the pillow to easily conform to the shape of your head and neck.
  2. A neck roll (or even a rolled-up towel) can be placed inside a pillowcase to help stabilize your neck while you are sleeping. 
  3. Avoid using an extremely firm or deep pillow. This can make the muscles in your neck remain flexed overnight, causing you to wake up in pain. 

Studies have even shown that a special pillow, known as a denneroll, has proven helpful in restoring normal cervical alignment while having a strong positive impact on pain and range of motion in the neck.

#3: Exercise Regularly

Regular exercise is always a good idea, but it can also go a long way in reducing neck pain.  Physical activity can help minimize stiff neck muscles by:

  • Strengthening the muscles in your neck
  • Improving your posture
  • Relieving stress

#4: Improve Your Environment for Working

Your physical therapist will also be able to help you determine the best tools for your daily working environment.  Some things that can affect your neck muscles’ health include positioning of your:

  • Desk
  • Chair
  • Glasses
  • Computer screen
  • Keyboard position

#5: Practice Good Posture Throughout the Day

Your mom was right. Your posture really does matter.  Sometimes, the way you’re holding your body during the day can have a drastic effect on how you feel when you wake up in the morning. A physical therapist can help fine-tune your posture, which can go a long way toward relieving your neck pain. Your PT may work with you on the correct way to:

  • Hold your phone—avoid holding your phone between your shoulder and ear
  • Sit while reading or watching TV
  • Work at a computer—avoid hunching your shoulders and extending your neck
  • Walk
  • Sit

The Experts at PRO~PT Can Help With Your Neck Pain From Sleeping Wrong

Are you ready to find relief from your neck pain? The physical therapists at PRO~PT are fully licensed and have helped rehabilitate many patients who were suffering neck pain and know just what you need.  When you come in for your first visit, we’ll perform a complete evaluation of your posture and range of motion before creating a treatment plan just for you. Our team is dedicated to giving you unparalleled and innovative care, to help you return to your best quality of life. If you’re suffering from neck pain, contact PRO~PT today and get back on the path to being pain-free.

Categories: Neck Pain• September 27, 2021