No matter how many nights we’ve spent sleeping normally and without pain, there often comes a day that humbles us with a crick and stiffness in the neck that makes the next day (or two) nearly unbearable.
And while sleeping “wrong” can definitely affect the muscles in your neck once in a while, for some people, it’s a weekly or even daily occurrence that can have a debilitating impact on their normal routine.
Fortunately, no matter what’s been causing your neck pain while sleeping, Physical Therapists can help.
Why does my neck hurt after sleeping?
The most obvious cause of neck pain when you wake up is just that you slept funny and caused a soft tissue strain (commonly involving a neck muscle) that will heal on its own. But that’s not the only reason you might be having neck pain, especially if it’s becoming a pattern. The pain may be drawing attention to another issue that can and should be resolved.
Previous injury
If you’ve had a neck, shoulder, or upper back injury, even a minor one, they can flare up during the night. The muscles and ligaments in the neck area might become aggravated while you sleep through no fault of your own, especially if you unknowingly twist into awkward positions overnight.
Poor sleep posture
Your sleeping posture plays a critical role in neck health. Sleeping in an awkward or unsupported position can strain your neck muscles, ligaments, and even the cervical spine. This typically happens when your pillow provides insufficient support or is too high/low, causing increased strain on your neck.
Poor sleep ergonomics can cause this pain to arise quickly over the course of a single night, or might gradually arise over time with repeated misalignment.
Underlying conditions
Many underlying conditions, such as arthritis, headaches, or cervical disc degeneration can cause neck pain, but they will also likely result in symptoms felt at other times too.
If you have periods of neck pain that come with additional symptoms (such as tingling, numbness, or extreme neck pain), you may want to visit a physical therapist for an objective diagnosis.
At-home solutions for neck pain
Unfortunately, neck pain causes by sleeping “wrong” may not be fixable quickly. In some cases, you will find the pain subsiding throughout the day as you go through your normal routine. Movement helps loosen stiff muscles and promotes blood flow, reducing pain over time.
In addition, there are a few at-home care guidelines to follow that often help people with musculoskeletal neck pain without taking pain medication throughout the day.
Ice and heat
Depending on your preference and symptoms, both ice and heat can offer relief:
- Use ice packs to reduce swelling and slightly numb the area that hurts as needed.
- Use a heating pad or warm compress to relax stiff muscles and improve blood flow. Note that this can make inflammation from injury worse.
Gentle stretching and mobility exercises
Stretching and mobility exercises can help relieve stiffness and improve range of motion over time. Ideas for a few simple stretches:
- Neck tilts: Slowly tilt your head to one side, bringing your ear toward each shoulder.
- Forward stretch: Gently tilt your head forward, bringing your chin toward your chest.
- Neck rolls (performed gently): Roll your head in a circular motion to loosen up the muscles.
Avoid forcing any stretch or motion, especially if it increases your pain. The goal is to ease your neck into movement, not strain it even worse than it already might be.
Avoiding sudden or intense motion
The last thing you feel like doing when you have a crick in your neck is turn your head suddenly. So, naturally, it probably makes sense to limit quick, jerky movements of the neck while you’re in pain.
The key here is to not only consciously avoid turning your head quickly, but also avoid activities that require you to do so. This includes driving, if possible, playing sports, or participating in certain hobbies.
Neck pain treatments at a Peak Performance Clinic near you
If you’ve been in pain for longer than a few weeks, extreme neck pain after sleeping, or pain that radiates to your shoulders or arms, it might be time to seek professional help. At Peak Performance Clinics, we specialize in treating neck pain caused by poor posture, injuries, or underlying health conditions.
Start a conversation with our team by calling a nearby clinic or by requesting an appointment online today.
