A good night’s sleep is something that everybody needs for rejuvenating their body. But what if you wake up with stiff neck, chest, and back pain almost every day? This makes you feel like you are dragging along the day. Restorative sleep is much needed by every person.
Possible route cause to wake up with a stiff neck
- Improper mattress
- Wrong sleeping posture
- Improper pillow
A good sleep posture is vital for good spine health. The forward arch of the neck is to be preserved for much-relaxed nerves and the spinal cord.
Have you ever noticed that the moment you lie on the bed for unwinding after a long, tiring day, you have a sigh of relief? It is actually your neck, back, and spine thanking you.
As we go out and about during the day, our tissues go through wear and tear. For this, we need to sleep and take a rest. If you have been through some neck or spine injury earlier, then it is important to have a good sleeping posture.
If you wake up with a stiff neck, then do ponder on your sleeping posture, pillow, and mattress. Simply a minor change from your usual bed or pillow is enough to get you a stiff neck in the morning. Sleeping on the stomach is a big No-no.
Possible causes to wake up with a stiff neck
- Strenuous workout
- Improper posture at work
- Old injuries
- Osteoarthritis
- Lifting heavyweights
How not to wake up with a stiff neck
- Sleep flat on the back or on the side.
- Use a proper neck-support pillow while riding any source of commute, like a car, train, bus, or plane.
- Work on the computer with square shoulders and a straight back.
- Walk and sit straight. Do not slouch.
- While talking on the phone, either hold it or turn on the speaker. Never cradle it in between your neck and shoulder.
- Sit while watching something on tv or mobile and reading a book.
- Do not sleep right under the air conditioner.
- Exercising regularly will help strengthen your neck muscles.
What pillow to opt for?
- Invest in good-quality memory foam or feather pillow for a neutral spine and neck.
- Lie flat on the back with a good quality neck-support pillow. In this way, it will cradle your head and lull you to a peaceful night’s sleep.
Your head and neck are your crowns. Treat them accordingly!:)
Which mattress is the best?
Hybrid mattresses are the best for almost everyone. You can choose from a number of materials as per your comfort. It has a coil base and is best for pressure relief. It is good for side sleepers who are not very bulky.
Memory foam mattresses are not for those who weigh 140 kilograms or more. While purchasing a mattress, keep your weight in mind. The higher your weight, the deeper you will sink into the mattress.
A medium-firm mattress is good for proper spine alignment and improved sleep quality.
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The latex foam mattress is really effective for neck and back pain. Coils are not good for pressure relief and body contours.
How to treat waking up to neck pain?
- Over-the-counter painkillers like ibuprofen, naproxen, or acetaminophen.
- Self-massage.
- Muscle gels.
- Heat patches or cold packs for 20 minutes.
- Seeking medical help.
- Managing the pain with the help of a physiotherapist.
Take away
If you wake up with a stiff neck, then have a special focus on your sleeping position, mattress, or pillow type. Sleep either flat on the back or side. Never sleep on your stomach. Work on your posture during the day. Exercise regularly. If the problem persists for long, then seek medical advice right away.