6 Tips for Managing Sleep-Induced Neck Pain

You should wake up feeling refreshed and ready to tackle the day. Alas, if you’re continually waking up with neck pain, then you’ll find it difficult to get your morning off to a good start. Even mild sleep-induced neck pain can put you in a bad mood, while intense pain can make life’s basic tasks much more difficult — or perhaps even impossible — to complete. Morning back pain, neck pain, and knee pain can be frustrating, but it’s not something that you have to accept. There are a host of things you can do that’ll reduce or eliminate the pain. If you’re looking to get back to waking up pain-free, then take the following tips on board.

Pre-Sleep Stretching

Is there anything that stretching can’t do? Probably, but when it comes to minimising pain from stiffness, there’s arguably nothing better. It’ll help to keep your body nimble and loose, which can help to prevent stiffness from occurring throughout the night. Studies have also shown that it can reduce the amount of time it takes to fall asleep and improve the quality of your sleep, too. Before hitting the hay, spend 10 minutes following along with a pre-sleep yoga YouTube video.

Upgrade Your Pillow

There’s a chance that your morning pain problems have little to do with you, and a lot to do with your pillow. Some pillows just don’t have the neck and head support that you need to sleep in a comfortable position. If you’re ready to upgrade your pillow, then take a look at the selection that we have available here at The Slumbar Company. Our neck pillow, for instance, offers a contour shape that cradles your head to keep it aligned while you sleep, helping you not only have a great night’s sleep but also wake up feeling refreshed and pain-free.

And Your Mattress

If you’re experiencing pain in other parts of your body, such as pain associated with sciatica, then you may consider changing your mattress along with your pillows. Deep and overly soft mattresses can feel comfortable when you first lie down, but over the course of an eight-hour sleep, they can cause tension and discomfort in the body. An overly hard mattress can create similar problems since there’s little “give.” The best solution is usually to find a mattress that’s medium to firm, which will offer greater support to your neck and back.

Work with a Physiotherapist

You may have underlying issues that make waking up with pain more likely. While upgrading your pillow and mattress will certainly help, you may also consider working with a physiotherapist, especially if the pain you’re experiencing is an exacerbation of injury-related pain. In that scenario, modifying your sleeping equipment will minimise the symptoms, but will not treat the underlying cause. A good physiotherapist can identify the underlying pain injury, as well as make recommendations for treatments.

Work on Your Posture

Poor posture can increase the likelihood of post-sleep pain. If you work at a desk, then it’s important to take steps to ensure correct posture throughout the day. You can do this by avoiding hunching over your computer and arching your neck forward. The goal is to ensure that your head is in line with your body. It’s also recommended to incorporate a few simple stretches into your working day, as well as taking the time to get up out of your chair and go for a walk.

Strengthen Your Body

Regular exercise can do a world of good for many aspects of your life, including your ability to sleep through the night in a pain-free way. With regular exercise, you’ll be strengthening your neck muscles, improving your posture, and helping to alleviate stress, which can be the cause of stiff muscles. You’ll also notice a host of other benefits that can help make getting a full night of rest more likely, including tiring out your body. It’s best to consult with your physician before working out if you have intense neck pain, however.

Final Thoughts

Waking up with neck or other pain can be a deeply unpleasant way to start the day. If you regularly wake up with a sore neck or back, then now’s the time to take action. Here at The Slumbar Company, we’re proud to offer a range of products that will improve the comfort and quality of your sleep. We have knee pillows, neck pillows, back stretching equipment, sleeping mists, and other items that can help to prepare your body and mind for a fantastic night of sleep each and every night.