Morning neck pain can be such a frustrating way to start your day, can’t it? You wake up feeling stiff, sore, and wondering what went wrong overnight. Whether it’s a dull ache or a sharp pain, it can make even simple tasks like turning your head and going about your day a real challenge. The good news is, you’re not alone—and there are some common reasons why this happens.
In this post, I’m going to break down three of the most common causes of morning neck pain and, more importantly, share some tips to help you fix it.
With just a few small adjustments, you’ll be waking up pain-free and ready to take on the day! Let’s dive in.
More Posts Like This From Intecore Physical Therapy:
How to Sleep Comfortably with Neck Pain
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Table of Contents
Cause 1: Poor Sleeping Position
One of the biggest causes of morning neck pain is your sleeping position. If you’re spending the night in an awkward position—maybe with your head tilted too far forward or to the side—your neck muscles can end up stiff and sore by the time you wake up. Even sleeping on your stomach can twist your neck in ways that cause strain.
How to Fix It:
The easiest solution is to try sleeping on your back or side, which helps keep your spine and neck aligned.
If you’re a side sleeper, make sure your pillow is high enough to support the space between your shoulder and head, keeping your neck in a neutral position.
For back sleepers, a thinner pillow that supports the natural curve of your neck is a great option. The goal is to maintain proper alignment, so your neck muscles can relax while you sleep, not work overtime.
By making these small adjustments to your sleeping position, you can start reducing the strain on your neck and wake up feeling refreshed.
Cause 2: Unsupportive Pillows
Another common cause of morning neck pain is using a pillow that doesn’t provide the right support. Over time, pillows can lose their shape or firmness, causing your neck to be in an awkward position while you sleep. Whether it’s too flat, too fluffy, or simply worn out, the wrong pillow can lead to a lot of discomfort by morning.
How to Fix It:
Your pillow should support your neck’s natural curve, whether you’re sleeping on your side or back. If your pillow is old or doesn’t keep your head in line with your spine, it might be time for an upgrade. Memory foam pillows or cervical pillows (designed specifically to support the neck) are great options because they conform to your head and neck, keeping everything in alignment. Don’t be afraid to test a few different options to find the one that feels most comfortable for you.
Switching to a supportive pillow can make a big difference, helping you wake up without that annoying neck pain.
Cause 3: Tension and Stress
Stress and tension can also sneak up on you and cause morning neck pain. When we’re stressed, we tend to carry that tension in our neck and shoulders—even while we sleep. Over time, this tension can tighten your muscles, leading to soreness and stiffness by the time you wake up.
How to Fix It:
To reduce stress-related neck pain, try incorporating some relaxation techniques into your day. A few minutes of gentle stretching before bed can help loosen up tight muscles, or you can try deep breathing exercises to release tension. A warm shower or applying a heat pack to your neck before bedtime can also relax your muscles and set you up for a more restful night.
Taking a little time to manage stress and release muscle tension can go a long way in helping you wake up with less neck pain.
Ready to Get Help For Morning Neck Pain with Physical Therapy?
If you’re tired of dealing with constant morning neck pain, it might be time to take the next step. Physical therapy can help identify the root cause of your discomfort and provide tailored exercises and treatments to bring you lasting relief.
Reach out today to schedule a consultation at 949-565-4944, or, click here to fill out this form and tell us more about what’s going on, and our team will be in touch!
If you’re not ready to talk to us yet and you want more tips to help ease neck pain, click here to download our free tips guide:
- 3 Common Causes of Morning Neck Pain and How to Fix Them - September 18, 2024
- 5 Simple Knee Strengthening Exercises to Reduce Pain - August 18, 2024
- 5 Essential Tips to Keep Your Child’s Backpack from Causing Back Pain - August 4, 2024
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