Waking Up with a Sore Neck Essay

What Causes A Sore Neck When Waking Up

It may come as a surprise to some that both the position of the person while sleeping and type of the pillow can cause a sore neck, as well as other painful areas in the body

Studies have shown that these types of occurrences can be related to sleep disorders

Many of these factors can be controlled to help prevent waking up with a sore neck.

Sleep Position

There are a few different ways one can sleep; however, those who sleep on their stomachs may be at a large disadvantage.

While asleep in this position you could turn your neck in strange angles for long periods of time, waking up with a sore and stiff neck. Also, if your bed doesn’t support your body when sleeping you might wake up with a hurting back.

Pillows

With the amount of time one spends with their head resting on a pillow, it should come as no surprise that what that pillow is can have a large effect on the health of a person’s neck.

An improperly sized pillow can place unnatural stress on a person’s neck and cause them to develop painful areas due to strained muscles

To combat this, pillows made from feathery or memory foam materials should be used as they provide adequate support for the person’s head, and subsequently their spine and neck.

Sudden Movements

One can also develop a sore neck when they wake up due to sudden movements

This can happen if a person moves suddenly when trying to sit up, or can occur while one is sleeping.

A person who tosses and turns when they sleep or has difficulty when falling asleep and tossing and turning can cause a sore neck to develop.

Past Injuries

When injuries occur, there are sometimes signs that indicate that something is wrong.

There are also injuries that do not provide initial signs of being injured, and only provide symptoms later on down the road.

For example, if a person had an injury that could potentially affect their neck, they may feel perfectly fine when going to sleep, only to wake up with a sore and stiff neck.

Other causes of neck pain when you wake up

In addition, there are some other reasons that a person may experience discomfort in the neck area. They could even notice that their neck is painful throughout the day. The following are several causes of pain in the neck area:

poor posture,

sitting for long periods of time at the computer or watching television,

osteoarthritis in one of the upper spine joints,

a nerve is being pinched due to a herniated disk or bone spur in the neck.

Home Remedies for Neck Pain

To get relief from neck pain in the comforts of your home, apply ice packs on the affected area for 15 minutes over the first 48 hours, after which apply heating pads or take warm baths.

Use a Cold Compress

Using ice as a treatment method for pain and inflammation is not new. Ice can be helpful in alleviating pain almost immediately, but it might not have any lasting effects on your well-being.

Use Heat

applying heat packs on the affected area for 15 to 20 minutes to relieve muscle tension and increase blood flow without allowing the heat pack to come into contact with the bare skin.

Take Over-the-Counter Pain Relief

Over-the-counter anti-inflammatory medicines, such as ibuprofen (Advil) or naproxen (Aleve), may help relieve pain. Acetaminophen (Tylenol) is another option for pain relief.

Stay Active

Perform light activities such as walking or yoga. These activities can help keep blood circulating to your neck.

Try not to remain still for long periods. Staying still can increase muscle tightness.

If your neck pain continues and does not improve with home treatment, make an appointment with a doctor.

How to Prevent Neck Pain When Waking Up

There are several strategies you can use to help protect your neck from muscle strain during the night.

Change Your Sleeping Position

If you usually sleep on your stomach, try switching to side or back sleeping.

If you sleep on your side, place a pillow between your legs. This may help your neck remain aligned with your spine.

When sleeping on your side, make sure your pillow provides proper support. A pillow that is too high or too low can place strain on your neck during the night.

Choose the Right Pillow

Feather pillows can fit the shape of your head and neck. However, they can lose their shape over time, so they should be replaced once every year or two.

Memory-foam pillows are also designed to adjust to the shape of your head and neck. They can provide support while you sleep.

Avoid very hard or very deep pillows. They can keep your neck muscles flexed throughout the night.

Check Your Mattress

If your mattress is sagging, consider replacing it with a medium-firm mattress. This can provide additional support for your back and neck.

Maintain Good Posture During the Day

During the day, maintain proper posture when walking, standing, and sitting. This is especially important when working at a desk or using a computer.

Avoid bending your shoulders and head too far forward.

When using your phone, hold it at eye level instead of bending your neck forward to look at the screen.

Do not place your phone between your ear and shoulder.

Exercise Regularly

Perform regular exercises to strengthen your muscles and reduce stress. Physical activity can also help you maintain proper posture.

Exercises to Strengthen Your Neck

Simple exercises may help keep your neck muscles healthy and flexible. They may also reduce the risk of waking up with a sore neck.

Neck Rotation Stretch

Stand upright with your hands at your sides.
Keep your neck and back straight.
Slowly turn your head to the left until you feel a gentle stretch.
Hold for 10 to 20 seconds.
Turn your head to the other side and repeat.
Repeat 3 or 4 times on each side.
You can perform this exercise daily.

Face Clock Stretch

Lie on your back.
Place a rolled-up towel or soft neck roll underneath your neck.
Imagine a clock face.
Using your nose, slowly trace the outline of the clock.
Move clockwise first and then counterclockwise.
Perform 5 repetitions in each direction.

Head Press

Sit upright in a chair with your head in a neutral position.
Place your right palm against your forehead.
Press your head gently against your hand while using your arm muscles to prevent your head from moving.
Hold for 10 seconds.
Slowly release the pressure.
Perform 5 repetitions.

When to See a Doctor

Pain in the neck may resolve by itself over time. If your sore neck fails to improve within several days of self-management, or worsens, you might want to consult a physician to determine the cause of your condition.

You should seek emergency medical care if you have neck pain coupled with the following signs:

fever
headache
chest pain and difficulty breathing
swelling of the neck
swollen glands
trouble swallowing
numbness and tingling sensations in the arms and legs
neck pain radiating to the arms and legs
bladder or bowel dysfunction

Conclusion

When one wakes up having a sore neck, it means that the neck muscles, discs, and joints remain in an improper position throughout the period of sleeping. The causes include sleeping in the prone position, using too thick or thin pillows, stress and poor posture.