Preventing Neck and Shoulder Pain From Sleeping

Do you ever wake up with a sore neck or shoulder? It could be because of the way you sleep. Continue reading for some of our best tips for avoiding neck and shoulder pain while sleeping.

How Does Neck And Shoulder Pain From Sleeping Happen?

The majority of neck and shoulder pain is caused by soft tissue injury. Muscles, tendons, and ligaments can all be affected, resulting in pain, stiffness, muscle spasms, and even headaches. Pain usually occurs on one side of the neck, but it can occur on both sides.

Long periods of holding your neck in an awkward position can cause muscle spasms and strains in the neck and shoulder. The following are some of the most common postures that can cause neck and shoulder pain:

• Sleeping on a pillow that is too high or too flat
• Grinding or clenching your teeth through the night
• Sitting at a workstation that is set up incorrectly
• Looking down at a mobile phone

How To Prevent Neck And Shoulder Pain From Sleeping

1. Change your pillow

It is critical that your pillow keeps your neck in a neutral alignment to support and maintain the natural curve of your neck. Pillows that are too flat or too high should be avoided. We advised using a firm contour pillow. The contour shape is intended to provide additional support under your neck while you sleep.

2. Avoid sleeping on your stomach

Sleeping on your stomach causes your neck to be rotated for an extended period of time, putting strain on your joints and muscles.

3. Try a new sleeping position

It is best for your neck to sleep on your back or side. If you sleep on your back, place a pillow beneath your knees to help support your lower back.

If you sleep on your side, make sure your pillow is of sufficient height to support your neck. Place a pillow between your knees to support your lower back and keep your spine in a better position.

If you have a sore shoulder, avoid sleeping on the affected side. Lie on your back or on the opposite side.

4. Consider changing your mattress

Your mattress can have a significant impact on how well you sleep. Avoid deep, soft mattresses that sink into your body. A mattress that is too firm is also a problem. A medium to firm mattress is much better for your neck and back.

5. Improve your sleeping habits

If you’re still having problems after switching your sleeping position and pillow, you might want to reconsider your sleeping habits in general. Do you get enough sleep at night? Do you spend too much time looking at your phone or computer before going to bed? Do you drink caffeinated beverages in the evening? Consider what other aspects of your lifestyle may be contributing to a bad night’s sleep.

6. Consider a visit to a physiotherapist

Physical therapy is an extremely effective treatment for neck pain. Your physical therapist will take a thorough history and determine the source of your neck pain. Hands-on manual therapy techniques will be used to relieve muscle tightness and joint stiffness, as well as ultrasound, heat packs, and TENS for pain relief.

You will also be given an exercise program that includes stretches and strengthening exercises. Stretching is essential for maintaining muscle flexibility and preventing muscles from tightening to the point of causing pain. Exercises that strengthen your upper back and shoulder blades, in particular, will help to support your neck and correct any weaknesses or overcompensations you may have.

Your Physical therapist will prescribe exercises specifically tailored to your condition to help speed up your recovery.

If you are suffering from neck pain and would like some help or more information, contact us! Give us a call on 302-599-0029.