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
- 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 0330 335 1016.