Why Does Sleeping Cause Neck Pain?
Neck pain from sleeping usually comes down to poor alignment. When your neck isn’t properly supported during the night, the muscles and joints can become strained. This can lead to stiffness, soreness, or even pinched nerves.
Some common causes include:
- Sleeping with a pillow that’s too high or too flat
- Twisting your neck in awkward positions (especially if you’re a stomach sleeper)
- Sudden movements while tossing and turning
- Sleeping in cold rooms, which can tighten muscles
If you’ve ever woken up thinking, “I must have slept wrong,” you’re probably right. It’s one of the most common triggers for morning neck pain.
How to Sleep with Neck Pain (and Avoid Making It Worse)
If you’re already experiencing neck pain, your sleep setup becomes even more important.
Tips for better sleep posture:
- Back sleepers: Use a thin pillow to support the natural curve of your neck.
- Side sleepers: Choose a firmer pillow that fills the space between your shoulder and head.
- Avoid sleeping on your stomach: It forces your neck into unnatural angles.
Also, watch how you sit in bed. Does sitting on the bed worsen neck pain? It can—especially if you’re hunched over reading or scrolling for long periods without proper support.
Immediate Relief: What to Do When You Wake Up with Neck Pain
If you wake up with neck pain, there are ways to ease the discomfort quickly.
Try these steps:
- Apply heat (like a warm compress or shower) to loosen tight muscles.
- Use ice if there’s swelling or the pain feels sharp.
- Take over-the-counter anti-inflammatory medication if needed.
- Avoid jerky neck movements and give your body a chance to relax.
Learning how to relieve neck pain from sleeping wrong can help prevent it from turning into a long-term issue.
Stretches and Exercises to Ease Neck Pain
Gentle movement can make a big difference in reducing neck pain and improving flexibility. Here are a few safe and effective options:
Stretches for neck pain:
- Neck tilts (side to side)
- Shoulder rolls
- Chin tucks
Neck exercises for pain relief and posture:
- Resistance exercises using your hands
- Upper back strengthening to support the cervical spine
- Light yoga or mobility routines to stay flexible
Always move slowly and stop if anything feels painful.
When Neck Pain Could Mean Something More Serious
Sometimes, neck pain is more than just a bad night’s sleep.
Watch for these signs:
- Pain that doesn’t improve in a few days
- Numbness, tingling, or weakness in arms or hands
Neck pain at the base of the skull - Frequent headaches linked to neck tension
Can neck pain cause headaches? Yes, especially tension headaches that originate from tight muscles in the upper neck and shoulders.
Can neck pain be a sign of something serious? In rare cases, yes. If symptoms are persistent or worsening, it’s time to seek medical evaluation.
How Neuroscience Group Can Help You Find Relief
If your neck pain is interfering with your daily life, or keeps coming back, our team at Neuroscience Group is here to help.
We offer:
- Thorough assessments to uncover the root cause of your pain
- Customized treatment plans, including physical therapy, injections, or advanced pain management
- Access to experts in neurology, physiatry, and spine care
You don’t have to suffer through neck pain every morning. Let our team help you get back to feeling your best.
Request an appointment today and start feeling better.