Do you wake up with neck pain after sleeping? Don't worry, you're not the only one.
Approximately 10% to 20% of adults experience some form of neck pain. Neck pain may become more common as you and your spine get older.
Most of the time, neck pain occurs due to the position you take in bed. Sleeping position may put pressure on neck muscles or may be caused by a mattress that does not provide adequate support. Pain may also occur due to poor posture or not stretching the neck regularly during the day.
Therefore, depending on the cause, it may be possible to prevent neck pain by stretching, changing your sleeping posture, or using a more suitable mattress. Additionally, neck pain can be caused by poor posture during the day or not stretching your neck often enough.
Can neck pain be prevented by stretching, changing sleeping position, or a more supportive mattress and pillow? In this article, we will help you understand what causes these pains and how you can relieve them so you can rest.
What Causes Neck Pain?
No one likes waking up with a sore neck or back, especially. However, if the discomfort reaches the point where you can no longer bear it, you should see a doctor. They may be more important causes than poor posture.
Cervical discomfort can be triggered by a variety of reasons and often results in torticollis, which is a prolonged contraction of the neck muscles, causing a slight bending of the head.
Some of the reasons for increased neck pain include:
· Poor posture throughout the day: It causes neck muscles to become stiff or sore, and this may get worse at night. Poor sleeping posture also means that muscles can become tense if they are subjected to constant tension throughout the night.
· Using your mobile phone: The position of our neck while awake also affects this. Constant use of the mobile phone means that the neck must be bent between 45 and 60 degrees compared to the neutral position, which increases the load on the head. Over time, this condition can lead to serious problems such as neck pain, spine pain, loss of mobility, or stiffness.
· Excessive effort and poorly performed exercise: Excessive and improper exercise can also cause pain. It is quite common in resistance or weight training. This is called cervicalgia or neck pain. Although it is mostly mild, it is important to be careful as it can get worse over time. Improper exercises such as sit-ups can also cause neck pain.
· Stress also affects your neck: Muscle tension caused by stress causes poor posture to be unconsciously adopted. We tend to hunch our shoulders forward and tilt our head back.
How to Relieve Neck Pain in the Morning
· It's always best to prevent neck pain in the first place. Therefore, it is important to have a mattress and pillow that adapts to your body. However, there are times when you wake up in pain and need to know how to get out of it quickly.
· You can try some stretches and exercises to relax your neck muscles.
· While stretching in the morning relieves pain immediately, stretching gently before going to bed also prevents pain.
· It is a perfect option for doing activities such as yoga and sleeping peacefully.
Best Sleeping Positions to Prevent Neck Pain
Some sleeping positions can put pressure on your spine, causing your muscles to become stiff. For example, sleeping on your stomach with your head turned to one side may be bad.
Therefore, you should try sleeping positions until you find the one that suits you best:
· Lie on your side. It is the more preferred location. Sleeping on the left side of the body is the best position for rest.
· Sleep on your back. It helps align the spine and reduce the risk of neck and back pain.
· Sleeping face down. It is the least recommended. With this, you force a posture that can cause neck and back pain.
Choose a Mattress to Reduce Neck Pain
Normally, when buying a new mattress, you make mistakes such as not choosing the one that best suits your body. Overly soft mattresses or pillows that lift the head too much contribute to increased pain. They can cause you to sleep in a position that harms your spine.
Therefore, choose options for your mattress and pillow that will provide more support while you sleep, keep you in the right position, and allow your muscles to rest at night.
A firmer mattress will provide you with more support, helping to reduce pain. If you want to know if firmness is what your neck needs, try placing your current mattress directly on the floor and sleeping on it. If you recover, you will need to switch to a mattress that provides more support.
However, do not choose an overly hard mattress because it may affect your sleep quality.
It's also important to choose a supportive pillow to keep your spine aligned while you sleep.
For More Great Natural and Organic Sleep Posts, Find Our Articles on Wow Futon Blog Page
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