Are you tired of never being able to get a full night’s sleep, always waking up after only an hour’s rest to readjust and try to get comfortable for the 10th time?
Neck pain is a common affliction that affects millions of people worldwide.
If you suffer from it, you know how agonizing it can be. Simple movements like turning your head or reaching for something can cause intense pain that can last for hours, even days. No wonder you dread getting into bed every night!
Sleep should be your time to relax and recharge, but even that has become a painful ordeal. If you’re reading this, you’re probably nodding your head in agreement. Fortunately, we have good news for you.
In this blog post, you’ll discover four proven methods on how to sleep with neck pain, but first, let’s discuss what could be causing your neck pain.
Causes of Your Neck Pain:
Neck pain can be a result of a variety of different factors. These factors can range from lifestyle habits to occupational hazards, and understanding them is the first step toward addressing and alleviating neck pain. Here are some of the most common causes of neck pain:
Phone Use:
In today’s digital age, a considerable amount of time is spent on mobile devices. Holding your phone in the same position for extended periods can lead to neck pain, often referred to as “text neck.”
This occurs because you’re straining your neck muscles as your gaze remains focused on the screen. The constant downward angle can put a significant amount of pressure on the cervical spine, leading to discomfort and, in severe cases, chronic pain.
It’s crucial to take frequent breaks and adjust your posture while using your phone to prevent this.
Overuse Injury:
Overuse injuries are another common cause of neck pain. They are especially prevalent among athletes and individuals whose jobs require physical labor.
Repetitive actions, such as lifting, bending, and carrying heavy items, can cause pain and tension in the neck muscles. These actions, repeated day after day, can lead to micro-tears in the muscle fibers and inflammation, causing pain and stiffness.
It’s essential to use proper lifting techniques and take regular rest breaks to prevent overuse injuries.
Sitting at a Desk:
A significant portion of the working population spends their days sitting at a desk. Most office work requires sitting at a desk for extended periods, which often leads to poor posture and subsequently, neck pain.
When we slouch, the neck muscles become strained, leading to pain and stiffness. Prolonged periods of sitting can also lead to a weakening of the neck muscles, exacerbating the problem.
To counteract this, it’s recommended to take regular breaks, stand and stretch, and ensure your workstation is set up ergonomically to promote good posture.
How To Sleep With Neck Pain: 4 Proven Methods
Improve Your Sleeping Posture:
The way you position yourself while sleeping can significantly impact your neck pain.
Your sleeping position plays a critical role in maintaining the natural curve of your spine and preventing undue stress on your neck and shoulders. Sleeping on your back helps to keep your spine and neck in a neutral alignment, reducing the chances of waking up with a stiff or sore neck.
To further enhance this effect, consider adding a pillow under your knees. This small adjustment can support the natural curve of your spine, reducing the risk of lower back pain. Additionally, use another pillow under your neck, designed for back sleepers, to ensure your neck remains aligned with your spine.
This alignment is crucial in minimizing strain and promoting restful sleep.
Stretching Exercises:
Incorporating stretching exercises into your daily routine can significantly help relieve neck pain.
These exercises should focus on the neck area, enhancing flexibility, reducing stiffness, and increasing the range of motion. Simple exercises such as tilting your head sideways, rotating it, or gently pulling it towards your shoulder can be beneficial.
These movements can help to stretch out the stiff muscles and improve blood flow to the area, promoting healing.
Try performing these exercises before bed to help relax the muscles and prepare the body for a night of restful sleep.
Heat Therapy:
The application of heat to the neck area can work wonders in easing muscle tension. Heat therapy can improve blood circulation, promote relaxation, and relieve pain.
This method works by dilating the blood vessels of the muscles surrounding the lumbar spine. This process increases the flow of oxygen and nutrients to the muscles, helping to heal the damaged tissue.
Use a heating pad or a warm towel and apply it to your neck for 15-20 minutes before going to bed.
This therapy can help relax the muscles, reduce stiffness, and prepare your body for a good night’s sleep.
Neck Massage:
Massaging the trigger points in your neck muscles can be highly effective in releasing tension and reducing pain.
These trigger points are specific “knots” that form when muscles fail to relax. A high-quality neck massager or manual massage can work wonders in helping you relax and soothe away pain and stiffness.
The act of massaging these points can help to break up the knotted tissue, increase blood flow to the area, and promote relaxation of the muscles.
If your neck pain persists despite trying the above methods, you may need to seek the advice of a professional.
BONUS: Free Neck and Shoulder Pain Report
Learn how to ease neck or shoulder pain… even if you’ve suffered for months or years and your doctor told you nothing could be done to help! Written by leading USA Physical Therapist Jeff Rau.
Turn Your Dreams Of A Pain Free Life Into A Reality
We hope these tips have been helpful in managing your neck pain and improving your sleep. However, we understand that remembering all these new techniques and carrying around heat packs can quickly start to feel burdensome or inconvenient.
At R&R Physical Therapy, we believe in a simpler, more effective solution. Our team of highly trained professionals can help identify the root cause of your neck pain and create a personalized treatment plan to address it.
Physical therapy has proven to be beneficial in treating various types of pain, including neck and shoulder pain. It not only helps to alleviate discomfort but also promotes healing, improves flexibility, and enhances overall quality of life. By focusing on the source of your pain, our physical therapists can provide targeted treatments that result in long-term relief and prevention of future discomfort.
To make things even better, we’re currently offering a Free Neck and Shoulder Pain Assessment. This assessment will allow our therapists to understand your specific condition better and recommend a comprehensive, tailored treatment plan for you.
Don’t let your neck pain dictate your life. Take the first step towards a pain-free existence by availing of our free assessment offer. Click HERE to schedule your complimentary consultation today.
Your journey to a restful night’s sleep begins with R&R Physical Therapy.
Additional Professional Free Advice To Help With Your Pain
Read Our Blog – 3 Things We Do Daily That Cause Neck/Shoulder Pain
Read Our Blog – What Can I Do to Help My Pain, Other Than Just Pills?
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Passion-driven to further help people who had tried and failed with traditional treatments of stretching, exercises or just taking pills, Jeff completed Fellowship training with the Institute of Physical Art (FFMT). He is also recognized as a Fellow by the American Academy of Orthopedic Manual Physical Therapists (FAAOMPT). Jeff pulls from both traditional training and an alternative mindset for an innovative and personally tailored approach to physical therapy and he stands among a very small percentage of physical therapists who look beyond your diagnosis to offer the most complete, effective, and efficient treatment possible.
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