How to Prevent Neck and Shoulder Pain While Sleeping?

Are you waking up with a hurting neck or shoulder? It could be related to the way you sleep. If it happens often, you might want to change your sleeping routine. Continue reading for some of the recommendations on how to avoid neck and shoulder pain while sleeping.

What Causes Sleep-Related Neck and Shoulder Pain?

The most common cause of neck and shoulder pain is soft tissue damage. This includes muscles, tendons, and ligaments, which can cause discomfort, stiffness, muscular spasms, and headaches. Pain is most commonly felt on one side of the neck, but it can occur on both.

Long periods of holding your neck in an unnatural position can cause muscular spasms and shoulder strains. Some of the most prevalent postures that might cause neck and shoulder pain are:

• Sleeping with a pillow that is too high or too flat;

• Grinding or clenching your teeth at night;

• Sitting at an inadequately set up workstation;

• Looking down on a cell phone.

Tips to Prevent Neck and Shoulder Pain During Sleep

1. Replace your pillows

It is critical that your pillow maintains a neutral alignment of your neck in order to support and preserve its natural curve. Avoid pillows that are either too flat or too high. Use a firm contour cushion. The contoured form is intended to provide additional support beneath your neck while you sleep.

2. Don't sleep on your stomach

Sleeping on your stomach keeps your neck in a rotated posture for an extended period of time, putting strain on your joints and muscles.

3. Try a different sleeping posture

Sleeping on your back or side is ideal for your neck. If you sleep on your back, position a cushion behind your knees to help support your lower back.

If you like to sleep on your side, ensure your pillow is the appropriate height to support your neck. Place a pillow between your knees to align your spine and support your lower back.

If you have a hurting shoulder, avoid lying directly on the affected side. You can lie on your back or on the opposite side.

4. Consider changing your mattress

Your mattress can have a huge impact on how well you sleep. Avoid using deep, soft mattresses that allow your body to sink in. A mattress that is too hard can also be problematic. A medium to firm mattress provides much more support for your neck and back.

5. Improve your sleep patterns

If you're still having difficulties after modifying your sleeping position and pillow, you might consider your overall sleeping patterns. Do you get enough sleep every night? Are you spending too much time staring at your phone or computer before bed? Are you drinking caffeinated beverages in the evening? Consider what other lifestyle factors may be causing a poor night's sleep.

6. Consider going to a physical therapist

Physical therapy is particularly useful for alleviating neck pain. Your physical therapist will take a complete history to determine the source of your neck pain. They will employ hands-on manual therapy techniques to reduce muscular tightness and joint stiffness, as well as ultrasound, hot packs, and TENS to provide pain relief.

You will also be given an exercise routine that includes stretches and strengthening exercises. Stretches are essential for keeping muscles flexible and preventing them from contracting to the point of causing pain. Strengthening exercises, particularly for your upper back and shoulder blades, will help to stabilize your neck while also correcting any deficiencies or overcompensating. Your physical therapist will prescribe exercises that are specially customized to your situation to help you recover faster.