Sleeping Tips for Neck Pain
Sleeping with neck pain is an unpleasant experience. It keeps you up all night long and leaves you sore and groggy the next day.
Here’s how to fix that.
Stretch Your Neck Muscles before Sleeping
If your day involves spending long hours pecking at a keyboard, slouching in an office chair, sitting or anything else that leads to poor posture, your neck muscles become stiff. Stiff muscles pinch nerves, causing painful disruptions to your sleep.
One way to ease neck pain is to stretch your neck muscles before bed. Stretching the neck relaxes the levator scapula muscle which connects your shoulder blade and neck.
Use the Right Pillow Height for Your Sleeping Position
Use a pillow height which supports your neck’s natural curve. If your pillow is too high or low, it will strain your neck muscles as you sleep, causing pain and breathing problems. If you sleep on your back, it is best to use a thin pillow to make sure you keep the normal curve of your neck. For people who sleep on their side, a thicker pillow will help keep your neck and head between your shoulders. If you sleep on your stomach, use a pillow or something that provides enough support without altering the alignment of your neck with your body, or don’t use a pillow at all.
Watch this video, where Kathryn will show you sleeping positions for neck pain:
Reduce Phone Use
Have you heard of text neck? It’s what happens when you tilt your head at an angle of 60 degrees or more while using your phone. Text neck is a leading cause of neck and other postural problems in today’s society, especially among teenagers. Looking at your phone creates an imbalance of up to 10-12 pounds of weight on your neck muscles; enough to strain and pinch nerves and create deep postural problems.
The blue light from your phone screen blocks the secretion of melatonin which helps you relax. Take a break from your phone every day and avoid activities that can disrupt the neutral positioning of your neck to avoid neck pain during sleep.
These strategies can improve your neck pain symptoms. However, you need professional help if the pain persists after using these tips.
Are you suffering from neck pain and find it hard to get a full night of sleep? For a limited time we want to offer you a completely free discovery session with Dr. Lilly. Call now at (425) 224-2476 and mention this blog to schedule your free session.