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How to deal with a stiff neck after sleeping?

Most people do not give too much thought of their sleeping positions, or what pillow you use, until you are in pain, and this is often too late. Both your sleeping position and pillows can be the cause of your bad neck.

Factors contributing to a stiff neck:

  • Sleeping in an awkward angle
  • Using a pillow that does not give you the right support
  • You have poor posture during the day
  • Sitting too long at a computer station
  • Watching a tablet for too long, as it keeps your head in a bent position
  • Osteoarthritis
  • Nerve compression caused by a slipped disc

How to prevent neck pain and stiffness:

  • Try sleeping on your back or your side
  • If you sleep on your side, try putting a pillow between your legs to keep your neck aligned with your spine
  • Make sure the pillow is not too high/deep or too low/shallow, as this puts strain on your neck muscles, so keep your neck as flat as possible
  • Use a memory foam or feather pillow will give you ample support for your head to be “cradled” at night
  • During the day try to keep a good posture when walking, standing and sitting.
  • Try to hold your phone at eye level instead of looking downwards at it
  • Do not use your phone by holding it with your ear and your shoulder
  • Do regular exercises, especially those to help strengthen your muscles in your neck

If you are suffering in the morning, there are few things you can try to help relieve your pain:

  • Use some heat or ice on the painful part of your neck to help with swelling and pain
  • Taking an anti-inflammatory to help take down any swelling and help with the pain
  • Gentle stretching of your neck, side to side, to try to mobilise your neck

If you wake up in the morning with severe pain in your neck, and a severe headache or arm numbness or tingling, please seek medical attention as soon as possible.

Call Home Physio Group today to learn how our physiotherapists can help you with your neck pain on 020 7096 0684.

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We are a dedicated team of Chartered Physiotherapists working exclusively in your home and providing the highest level of care. We recognise the importance of knowing that you are in safe hands and being looked after. With this is mind, our client management team are here to assist you every step of the way and will answer any questions you may have. We are passionate about helping you to reach your goals, relieve your pain, and improve your mobility.

The benefits of using our service include:

  • All our physiotherapists are hand-picked professionals with years of experience
  • We are registered with the Chartered Society of Physiotherapy (CSP) and Health & Care Professions Council (HCPC). All our physiotherapists are checked by the Disclosure and Barring Service (DBS) 
  • We will arrange visits in your own home (or care home or place of work) at a convenient time to you
  • We work at speed and do not have a waiting list
  • We offer daytime, evening and weekend appointments
  • Our team work closely with the country’s leading consultants and specialists in their field
  • You will always have the same physiotherapist visiting you at home
  • You can have as may visits as you require
  • Our fixed pricing structure can be provided in writing so that you can consider it in your own time
  • We believe there is no “one size fits all” approach to care. Your personalised programme and treatment strategy will be unique to you