Waking up with a sore neck is inconvenient and certainly not how you want to kickstart your day. Making simple movements like turning your neck can be painful, resulting in a reduced range of motion. Most of the time, this pain is a result of your incorrect sleeping position or other sleep issues and can be corrected using the right strategies. Take a closer look at the causes of your morning neck pain and some exercises for the neck to end it.
What causes a sore neck to develop?
The root cause of a stiff neck is usually a neck strain, which could be due to a muscle strain or ligament sprain. Often, the neck settles at an awkward angle while you sleep, resulting in stress muscles, ligaments, and joints. Sudden neck movements as you react to a dream or rolling over can sprain your neck too. Although you may prefer sleeping on your stomach, your neck remains twisted at an angle for hours at a stretch, making your muscles sore the next morning. Also, a pillow that does not support your head can cause tension, resulting in neck pain.
You can try out several remedies to ease the neck pain:
- Apply an ice pack to the sore region of your neck for 20 minutes to reduce inflammation in your neck muscles.
- Apply a heat pack to the stiff area to soothe and relax your muscles.
- Try some gentle exercises to keep the blood flowing. Not moving can tighten your muscles further.
- Try painkillers like Tylenol or Advil to relieve the pain.
- Avoid any strenuous activities for the day and limit movements that trigger the pain.
Here are a couple of simple exercises to keep your neck muscles strong and limber and reduce the risk of waking up with pain in your neck.
- Neck stretch: Stand straight with your hands by your sides and slowly turn your head to the left until you feel a slight strain. Hold this stance for a few seconds, and then slowly turn your head to the right. Repeat this exercise a few times every day for better results.
- Dumbbell shrug: With your feet shoulder-width apart, stand straight and keep your chin up. Take a dumbbell (or a similar object) in each hand and slowly move your shoulders towards your ears. Make sure you do this slowly to let your muscles contract in your upper back and neck. Hold this pose for a second and lower your shoulders as you exhale. Repeat this exercise 8-10 times thrice a week for effective results.
Waking up with stubborn neck pain is a common problem, but there are ways to resolve this issue. Try shifting your position as you sleep so your muscles stay relaxed. Regular exercise keeps your muscles strong and prevents these issues. Although neck pain usually heals, it might not always go back to normal immediately. It is advisable to call your doctor if you have symptoms like fever, headache, swollen glands, chest pain, etc. Read more such lifestyle articles on NewsCreak.
