What’s Causing Your Morning Neck Pain and How to Alleviate It

Many times, waking up with a stiff neck is because of your sleeping position or the kind of pillow you use. Sometimes, it might be due to other sleep problems. But it could also be linked to something more serious like an injury or arthritis in your neck.

Waking up with a stiff neck is a real pain and can ruin your day. It makes moving your head around really uncomfortable and can put you in a bad mood.

In this article, we’ll explore why your neck might feel sore in the morning and what you can do to make it feel better.

Understanding the Origins of Morning Neck Pain

You might not think about how you sleep or the pillow you use, but they can cause a stiff neck and even back pain. Studies suggest that sleep issues could be behind about 5 percent of new cases of chronic pain. Luckily, many of these problems can be fixed by changing your sleeping habits or pillow, which might help ease your neck and other pains.

Sleeping position

If you like sleeping on your stomach, it might not be great for your neck. When you sleep this way, your neck can get twisted to the side for a long time, which can make your neck muscles feel achy and stiff when you wake up.

Sleeping on your stomach can also strain your back, especially if your mattress isn’t very supportive. This can make your belly sink into the bed, putting pressure on your spine and back muscles.

The kind of pillow you use

Every night, your head and neck rest on your pillow for hours, so picking the right one is crucial for avoiding neck problems. If your pillow doesn’t give enough support, it can make your neck muscles tense and cause pain.

Feather or memory foam pillows can cradle your head while you sleep, helping to keep your spine and neck in a good position.

Rapid movements

Rapid movements such as sitting up fast or tossing and turning during sleep can cause strain on the muscles in your neck. Similarly, moving your arms or legs abruptly in your dreams can also lead to tension and stress in your neck muscles.

Past injuries

Certain types of injuries, such as whiplash from accidents or getting hurt while playing sports, might not cause immediate pain. It’s possible to only feel the full impact of these injuries days later. For instance, if you hurt your neck, you could go to sleep feeling fine but wake up the next day with a very painful and stiff neck.

Other factors that may contribute to morning neck pain

There are various reasons why you might wake up with a sore neck. Sometimes, you can even get a stiff neck during the day. Some typical reasons for neck pain include:

1. Sitting or standing with bad posture for a long time.

2. Spending extended periods working on a computer or watching TV without moving.

3. Osteoarthritis in one of the joints in your upper spine.

4. Pressure on nerves due to a herniated disk or a bone spur in your neck.

The Role of Upper Cervical Care in Neck Pain Treatment

Many people worldwide experience neck pain, ranging from slight discomfort to intense pain affecting daily activities. Common reasons for neck pain include strained muscles, lousy posture, degenerative disorders, or injuries.

The upper part of the spine, where the head and neck connect, is crucial and can be easily injured or shifted out of place. When this happens, it may pressure nearby nerves, leading to irritation in the brainstem. The brainstem has a part called the reticular formation, which controls muscle contraction.

Research shows that this type of chiropractic care can help ease neck pain. One study found that people with neck pain who got upper cervical chiropractic care felt much better. They had less pain, stronger neck muscles, and could move their necks more easily.

When your upper neck spine is not aligned correctly, it can bother the brainstem, making your neck muscles tense up. Adjustments for the upper neck can ease the pressure on nearby nerves, which in turn helps relax the irritated muscles and, over time, reduces neck pain.

How to Prevent Neck Pain

To avoid waking up with a sore neck, there are simple things you can do to support your neck and ease the strain on its muscles.

1. Change your sleeping position: If you normally sleep on your stomach, try sleeping on your side or back instead.

2. Use pillows wisely: If you sleep on your side, place a pillow between your legs to keep your neck aligned with your spine. Make sure the pillow under your head isn’t higher than the one under your neck to avoid straining your muscles. Consider using a feather pillow or one made with memory foam, as they can mold to the shape of your neck and head. Replace feather pillows every year or two.

3. Choose the right mattress: If your mattress sags, switch to a medium-firm one to provide better support for your back and neck.

4. Mind your posture: Throughout the day, maintain good posture when standing, walking, and sitting, especially at a desk or while using a computer. Avoid slouching and craning your neck forward.

5. Be smart with your phone: Hold your phone at eye level rather than bending your neck to look at it, and avoid tucking it between your ear and shoulder.

6. Stay active: Regular exercise can strengthen your neck muscles, improve your posture, and reduce stress, which can lead to stiff muscles.

By following these tips, you can help prevent neck pain and wake up feeling more refreshed.

Enhance Your Neck Strength with These Exercises

Doing a few easy exercises regularly can keep your neck muscles strong and flexible, which might lessen the chance of waking up with neck pain.

Neck stretch

1. Stand tall with your arms down.

2. Keep your neck and back straight, then gently turn your head to the left until you feel a gentle pull.

3. Hold this position for 10 to 20 seconds.

4. Slowly turn your head to the right and hold for the same amount of time.

5. Do this 3 or 4 times on each side.

6. It’s safe to do this exercise daily.

Dumbbell shrug

1. Stand with your feet apart, about the width of your shoulders.

2. Keep your head up and your neck straight.

3. Hold something in each hand, like a dumbbell or a full milk jug.

4. Lift your shoulders up towards your ears slowly, feeling the muscles in your upper back and neck tighten.

5. Hold this position for a second, then slowly lower your shoulders back down as you breathe out.

6. Do this movement 8 to 10 times.

7. Aim to do this exercise three times a week.

Key points

Waking up with a stiff neck happens to a lot of people. But there are things you can do to fix it.

First, think about changing your pillow, mattress, and how you sleep. Make sure your bed is comfy.

During the day, watch how you sit and stand. Move around a bit so your muscles don’t get too tight. Exercising regularly also helps keep your neck muscles in good shape.

Disclaimer:

Dr. Berner does not diagnose, treat, or prevent any medical diseases or conditions; instead, he analyzes and corrects the structure of his patients with Foundational Corrections to improve their overall quality of life. He works with their physicians, who regulate their medications. This blog post is not designed to provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual. The information provided in this post or through linkages to other sites is not a substitute for medical or professional care. You should not use the information in place of a visit, consultation, or the advice of your physician or another healthcare provider. Foundation Chiropractic and Dr. Brett Berner are not liable or responsible for any advice, the course of treatment, diagnosis, or any other information, services, or products you obtain through this article or others.