Why Sleep Can Cause Neck Pain

How to Avoid Neck Pain While Sleeping | Chiropractor’s Guide By Leslie Budzynski DC | BCA Registered Chiropractor (BCA Reg. No. 0072)  since 1987 & GCC Registered Chiropractor (GCC Reg. No. 00043) since 1999 | Bournemouth Chiropractic

How to avoid neck pain while sleeping is a popular enquiry here at the Clinic and one I get asked time and again.

Waking up with a stiff neck is one of those frustrations that can set the tone for the entire day, really getting your day off on the wrong foot. After a bad nights sleep you can sometimes experience a restricted, aching feeling on one side of your neck which can cause difficulty in turning your head. A stiff neck, causing you to seize up, shoulders springing towards your ears tightening by the second. Most likely, alongside this is an annoying headache that often follows which just to adds insult to injury! All of this is very avoidable and that is what this post is all about.

As a chiropractor who has been treating neck pain in Bournemouth for 39 years, bad necks, headaches and stiffness is something I see and discuss with patients almost every week. The good news is that there is lots you can do about it.

Why Does Sleep Cause Neck Pain?

The cervical spine, which we know as the neck, comprises of seven vertebrae. These bones need to remain roughly in line with the rest of the spine during sleep. When they don’t, either because of a poor sleeping position or a battered aged pillow or worn out mattress, those muscles and joints are held in a strained position for hours at a time. By the morning, the tissues can be inflamed and the muscles are guarded which is what causes movement to be painful.

Sleep-related neck pain is rarely the result of just one single bad night. Usually it is a problem that has been built up over time. The position you sleep in or if your pillow is slightly wrong can be factors that compound night after night until those pesky symptoms become noticeable.

The pain caused by these factors often radiates. in other directions in your body. It can travel up into the base of the skull and trigger a headache or it can spread downward into the shoulders and upper back. If you also find that you are experiencing mid or lower back discomfort, poor sleep posture may be contributing to that too.

For a deeper look at the relationship between neck and back symptoms, I wrote another blog post containing a guide to low back pain which is worth a read alongside this post. It might provide some pointers about how to avoid neck pain while sleeping. Every nugget of information is valuable when you’re looking for a solution to pain.

Which Pillow Is Best for Neck Pain?

Your pillow is doing one job and that is keeping your head and neck aligned with your spine while you are asleep. Most pillows fail at this for several reasons. They are too thick, too flat, too soft or simply too old, a pillow has a shelf life.

A few principles that apply to most people and their pillows:

Height matters more than softness. A pillow that is too high pushes your head forward and one that is too flat lets your head drop. Either way, the neck is consequently bent for hours. The right height and depth of a pillow depends on your shoulder width and the sleeping position you prefer.

Side sleepers need more support than back sleepers. If you sleep on your side, you need a pillow tall enough to fill that gap between your shoulder and your head and this will keep your neck horizontal. A pillow that is designed for sleeping on your back will leave a side sleeper’s neck drooping all night because it will lack the necessary height.

Stomach sleeping is the position to avoid. Sleeping on your front forces your neck into sustained rotation or twist to one side and will also cause your lower back to arch. If you are a habitual stomach sleeper and you regularly wake with neck or back pain, this is very likely a significantly large factor. Heartbreaking but also heartwarming news! A hard habit to break but most likely, a straightforward solution.

Pillow materials each have trade offs. Memory foam pillows contour well and maintain height reliably. Feather pillows mould to the shape of your neck, which some people find more comfortable. Firmer orthopaedic and cervical-contour pillows provide the most structured support and are worth considering if neck pain problems are annoyingly persistent. The best advice is to try before you commit to the purchase and I can advise on pillow choices based on your specific needs and some pillow suppliers may even offer a trial period.

One simple interim measure for your neck pain if it is acute is to roll a small hand towel up into a tube shape and tuck it inside the pillowcase at the lower edge, positioned under the curve of your neck. It is not an ideal long-term solution but it can provide some additional support to take the edge off your pain and discomfort in the short term while you address the underlying cause.

Does Your Mattress Cause Neck Pain?

We spend an astounding one third of our lives in bed, yet most people invest more time researching a new phone than they do a mattress.

A mattress is a huge  and expensive purchase, surprisingly complicated in my opinion too. One that is too firm creates pressure points at the shoulders and hips whereas one that is too soft allows the spine to sag. Neither is restful for the muscles supporting the neck. Professional advice from a bed shop or mattress specialist will save time, pain and money in the long run. Your goal is to find out how to avoid neck pain while sleeping and research like this will most certainly be worth your time and money.

As a general guide, mattresses benefit from being replaced every eight to ten years. If yours is older than that or if it has visible sag or uneven wear then it is a potential contributor to your symptoms. Mattresses as well as pillows have a lot to answer for.

What Is the Best Sleep Position for Neck Pain?

Back sleeping is generally the most neutral and healthiest position for the spine, provided the pillow keeps the head from tipping too far back or too far forward.

Side sleeping is also fine for most people but again, with the right pillow height. A position when the top knee drops forward towards the mattress try to place a pillow between the knees as it reduces strain on the lower back. People with scoliosis often find one side more comfortable than the other.

Stomach sleeping is the position to best avoid. It is a difficult habit to break because it is often deeply ingrained and an old engrained habit.  The smallest of changes, such as placing a pillow under the pelvis to reduce lumbar extension, can help while you work hard to form new habits.

If your neck pain flared up suddenly from an injury or a particularly bad night then my advice is to sleep on the side that is more comfortable and avoid the painful side thats is hurting while the acute phase settles down. As things improve, gradually return to a neutral position.

If neck pain is already affecting your sleep and you would like my professional advice on the cause and a potential cure, I offer a free 15-minute consultation at Bournemouth Chiropractic. There is  no obligation to book in for a course of treatment, no pressure at all, just a chance to discuss your symptoms and find out whether chiropractic could help you. You can also book a full appointment directly if you are ready to get started and sort out that pain and discomfort once and for all.

Sleep Habits That Help Neck Pain Recover

The muscles and joints of the neck recover during sleep but only if sleep is restful and restorative. Here are a few tips and habits to pay attention to that can support this:

Keeping a consistent bedtime and waking time helps regulate your sleep cycle, which improves tissue recovery. Avoiding screens for an hour before bed improves the depth of your sleep. Regular physical activity during the day supports musculoskeletal health and tires you out a little. Prolonged phone and computer screen use, particularly looking down at a mobile phone, loads the cervical spine during the day, which then adds to any strain which is accumulated overnight.

If morning headaches regularly accompany  that neck pain that you are suffering with upon waking then I think that our post on natural ways to get rid of a headache covers the overlap between a headache which radiates from the neck and a tension headache in more detail. Well worth a read.

When Should You See a Chiropractor for Neck Pain?

Self-management, the small and large changes you make yourself like changing your pillows and paying close attention to the position you sleep in will resolve many cases of sleep related neck pain. But if your symptoms are persistent or they keep coming back or just get worse, if the pain is moving into your arm or is you feel a tingling sensation or numbness in your arm then it is worth getting a proper assessment.

The NHS guidance on neck pain recommends seeking help if symptoms have not improved after a few weeks of adapting and changing habits and general self care. Your focus has been how to avoid neck pain while sleeping and if results are not showing then it’s time to think again.

An assessment with a chiropractor can identify if the underlying cause is a joint restriction, a muscular problem, a disc issue or a combination of all of these. All these factors change what treatment and self-management advice makes sense in your case. Our conditions page for neck pain and headaches gives a fuller picture of what we treat and how.

If neck pain is also affecting your shoulder, that is worth mentioning at assessment because the two areas are so closely connected and often need to be addressed together. One affecting the other.

It is worth being thorough and really getting to the route cause, finding the answers to your original query which was how to avoid neck pain while sleeping  reoccurring and prevent pain.

If you are unsure whether chiropractic would help in your case, I offer a free 15-minute consultation at the clinic  in Branksome Hill Road, BH4 9LE. This offers a no obligation opportunity to discuss your symptoms and get my professional view on the step forward.

You can also get in touch directly or read more about the clinic and how I work before booking.

Frequently Asked Questions About Neck Pain and Sleep

Can the wrong pillow really cause neck pain?

Yes absolutely! It is one of the most common causes of neck pain that I see in clinic. A pillow that is too high, too flat or too soft holds the cervical spine, the neck, in a bent or rotated position for hours and hours at a time. Night after night this leads to muscular fatigue, joint irritation and the stiff, restricted feeling many people wake up with. Getting your pillow height right for your sleeping position is one of the most primary and practical things you can do for persistent sleep related neck pain.

What is the best sleeping position for neck pain?

Back sleeping is generally the most neutral position for the cervical spine, provided the pillow keeps the head level which tipping the head neither forward nor back. Side sleeping is also suitable, for most people, with the right pillow height again. Stomach sleeping is the position most likely to aggravate neck pain this is because sleeping on your tummy holds the neck in sustained rotation to one side throughout the night. You turn your head, you leave it there for hours and it simply is sending you a signal that this is a bad idea!

How long does a stiff neck from sleeping last?

Most cases of sleep related neck stiffness settle within two to five days aided by gentle movement during the day, using heat and paying attention to your posture and position. If pain is severe or is not improving after a week, if it is spreading into the arm or is accompanied by tingling or numbness then it is most certainly worth getting a professional assessment from a chiropractor rather than just watching and waiting.

Should I use heat or ice for a stiff neck in the morning?

For most sleep related neck stiffness, gentle heat such as a warm shower, a warm heat pack or wheat bag is more helpful than ice. Heat relaxes the muscles and improves local circulation. Ice is better suited to acute traumatic injuries that are accompanied with swelling. If you are unsure which applies to your particular situation, this is worth discussing at a chiropractic assessment.

When should I see a chiropractor for neck pain?

If your neck pain is recurring meaning it settles but comes back again regularly then that pattern is worth investigating. You should also seek assessment if pain radiates into the arm, if you have any tingling, numbness or weakness or if morning headaches are a regular feature or if symptoms have not improved after two to three weeks of self-care. I can give you a good guide to how many visits and the cost entailed at your first visit. At Bournemouth Chiropractic we see patients from across Bournemouth, Poole, Christchurch, and the wider Dorset area, often within 48 hours of calling. So help is at hand, close by and quite quickly.

Medical Disclaimer

This post is intended for general informational purposes only and does not constitute medical advice. Individual circumstances vary and the information provided here may not apply to your specific situation. If you have experienced a recent fall, suspect a fracture, have lost consciousness or are experiencing sudden weakness, numbness, or difficulty walking, please seek urgent medical attention. If you have a diagnosed condition such as osteoporosis, a neurological condition or are taking blood-thinning medication, please inform your practitioner before beginning any new treatment or exercise programme. Leslie Budzynski is a registered member of the British Chiropractic Association (BCA) and the General Chiropractic Council (GCC). You can verify Leslie’s registration at any time on the GCC’s online register.

References

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   2. Côté P et al. The Saskatchewan Health and Back Pain Survey: prevalence of neck pain and related disability in Saskatchewan adults. Spine, 1998;23(15):1689–1698. doi:10.1097/00007632-199808010-00015
   3. Gordon S et al. Pillow use: the behaviour of cervical pain, sleep quality and pillow comfort in side sleepers. Manual Therapy, 2009;14(6):671–678. doi:10.1016/j.math.2009.02.006
   4. Aili K et al. Sleep problems and fatigue as predictors for the onset of chronic widespread pain over a 5- and 18-year perspective. BMC Musculoskelet Disord, 2018;19:390. doi:10.1186/s12891-018-2310-5
   5. Bryans R et al. Evidence-based guidelines for the chiropractic treatment of adults with neck pain. J Manipulative Physiol Ther, 2014;37(1):42–63. doi:10.1016/j.jmpt.2013.08.010