Neck ache upon wakening and finding that you cannot move your neck, is that familiar? Sleeping in a wrong position or using a thick pillow can leave you with a pain in the neck. The pain from your stiff neck can range from mild to tormenting, and it may stay with you all day.
The relief for a sore neck is to prevent it in the first place. Here are some things that you can do to avoid waking up with a stiff and sore neck.
Pillows to the Rescue to Prevent Neck Ache!
Sleep with a pillow . When you sleep without a pillow, your neck will not get the support that it needs during the night. Your neck will carry all the weight of the head, which results in straining of the neck muscles. Sleeping with at least one pillow is a great first step in preventing morning neck stiffness.
Limit the quantity of pillows. Sleeping with two or more pillows will increase the chance for you to experience neck ache in the morning. Why? When you stack your pillows to sleep on that will create an imbalance between your spine and neck throwing them out of good alignment. You’ll be sure to wake up with a pain in your neck.
Find a supportive pillow. All pillows are not made equally. Some pillows may give the best head and neck support while others are totally worthless.
The best neck pillows to prevent neck ache are those with medium firmness and new stuffing. It is even better if you can get a contoured cercical neck pillow that is purposely made to follow the curve of your neck and head.
Sleeping To Prevent Morning Neck Ache
Your sleeping position has a lot to do with whether you’ll wake up with morning neck stiffness. The best sleeping positions that place the least amount of stress on your neck are sleeping on your side and on your back.
Sleeping on the side is the common position for a lot of people. When in this position, be sure that your pillow can support and keep your neck and shoulders relaxed. A pillow that is too high or too low can be uncomfortable.
To make this position even more comfortable and relaxing, place a small pillow in between your flexed knees. This will not only be comfortable but will provide more support to your back.
Sleeping on your back is another great position because it can support not only your head and neck but also the lower back area. If you use a cervical neck pillow, you provide a great support and stress relief on the cervical area.
Avoid sleeping on your stomach. This not only places stress on the neck, but also on your stomach muscles. When you’re in this kind of position, your head and neck is turned to one side of your body for long hours, causing stiffness not only in your neck, but also in your back.
Just a Stretch!
Ease tension in your neck by doing simple stretching exercises before sleeping. During the day, you are faced with a lot of stressors that keep your muscles tense, so if you do not take time to relax, you certain to feel neck ache in the night.
Stretching the neck can also help with pain. Place your hand on the side of your head and gently push your neck against the hand. Also, rotate your head in every direction- front, back, side to side, but not beyond your shoulder. Do this repeatedly for a count of five seconds.
During sleep, our body relaxes, heals and rejuvenates so find a position that is comfortable for you to get the best sleep at night while reducing your chance of waking up with neck ache in the morning.