How To Solve Severe Neck Pain Post Sleeping Incorrectly?

We’ve all experienced it at some point: waking up with a stiff and sore neck after a seemingly peaceful night’s sleep. That unpleasant sensation can quickly set the tone for the rest of the day, hampering our productivity and leaving us longing for relief. But what exactly causes this discomfort? In this blog, we delve into the intricacies of neck pain resulting from sleeping wrong and offer practical tips on dealing with it effectively with the help of Dr. Saed Varis, the top physiotherapist for neck pain in Gurgaon.

What Causes of Severe Neck Pain?

1. Poor Sleeping Position: Sleeping in an awkward or unsupported position can strain the neck muscles, ligaments, and joints beyond their normal limits leading to morning neck pain.
2. Abrupt neck movements during sleep can cause morning neck pain due to muscle strain or misalignment of the cervical spine.
3. Inadequate Mattress Support: A mattress that is too firm or too soft may fail to provide proper spinal alignment, contributing to neck pain when waking up.
4. Underlying conditions: Certain medical conditions, such as cervical spondylosis or herniated discs, may worsen overnight, leading to increased neck pain in the morning.

What are the best Remedies for Severe Neck Pain?

1. Use Proper Pillow: Pillows that are too firm can exert excessive pressure on the neck, while overly soft ones fail to provide adequate support. Memory foam or latex pillows are excellent choices as they conform to your unique shape and promote proper spinal alignment.
2. Heat and Cold Therapy: Apply a warm compress or take a warm shower to relax tense muscles in the morning. Alternatively, use a cold pack wrapped in a thin cloth to reduce inflammation and numb the area if pain persists.
3. Practice Optimal Sleep Positions: Opt for sleeping on your back or side, as these positions help maintain the natural curvature of your spine. If you’re a side sleeper, consider placing a small pillow between your knees for additional support. Avoid sleeping on your stomach, as this places strain on the neck and can exacerbate pain.
4. Practice good posture: Maintain proper posture throughout the day, especially when sitting or using electronic devices. Sit up straight, keep your shoulders relaxed, and avoid slouching. Poor posture can contribute to neck pain.

Physiotherapy plays a crucial role in alleviating neck pain by strengthening the neck muscles, increasing flexibility, and improving posture.

Here are some exercises commonly recommended by physiotherapists:

1. Gentle neck stretches: Gently tilt your head sideways, forward, and backward, holding each stretch for 15-30 seconds to increase the range of motion and relieve tension. Be cautious not to overstretch or force any movements.
2. Chin tucks: Retract your chin inward without tilting your head, strengthening the deep neck flexor muscles and promoting better alignment.
3. Shoulder rolls: Roll your shoulders forward and backward in a circular motion to release tension and improve posture.
4. Upper back stretches: Cross your arms and gently stretch forward, rounding your upper back to relieve tightness and improve flexibility.
5. Scapular squeezes: Squeeze your shoulder blades together while keeping your shoulders relaxed, strengthening the muscles that support good posture.
6. Deep Neck Flexor Strengthening: Lie down on your back, tuck your chin inwards, and gently lift your head off the surface, holding for a few seconds before lowering it down.
7. Deep breathing exercises: Inhale deeply, expands your diaphragm, and exhale slowly, promoting relaxation and reducing muscle tension.

Remember to consult a qualified physiotherapist for a comprehensive evaluation and guidance tailored to your specific needs.