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When least expected, neck pain can strike anywhere in the neck. Up to 10% of adults experience neck pain when sleeping, with women being more affected. Neck pain duration varies. Acute (less than six weeks), subacute (six to 12 weeks), and chronic pain exist. Most acute neck pain resolves quickly with self-treatment, but some people experience it longer. 

Why Do You Feel Neck Pain in the Morning? 

You may not think much about your sleeping position or pillow. However, your sleeping position and pillow can cause neck stiffness, back pain, and other pain.  Sleeping issues may cause up to 5% of new chronic pain cases, according to research. These factors are controllable, so changing them may help your neck pain when sleeping and other pain.

Sleep Position 

Everyone has a sleeping preference. If yours is on your stomach, it's bad for your neck. Sleeping on your stomach can twist your neck for hours. It can strain your neck muscles and leave them stiff in the morning.  A mattress without much support can strain your back when you sleep on your stomach. Your belly may sink into the bed, putting pressure on your spine and back muscles. 

Pillow 

Choosing the right pillow is crucial to a healthy, pain-free neck because your head and neck spend many hours on it every night. A pillow that doesn't support your head and neck can cause neck pain and tension.  Feather or memory foam pillows can “cradle” your head at night, neutralizing your spine and neck. Rapid movements like sitting up or flinging your limbs in a dream can strain your neck. According to a neck pain specialist in Dallas, twisting and turning while sleeping can also strain your neck. 

Previous Injury

Whiplash and sports injuries may not hurt at first. The full physical effects may take days. If you hurt your neck, you may go to bed feeling fine but wake up with a stiff neck. 

Treatments

Following are the few treatment options to manage neck pain from sleeping: 

Massage Techniques 

Minor neck pain when sleeping can be relieved by massage. You can gently massage sore neck areas yourself or ask a family member to do so. Avoid applying too much pressure. A licensed massage therapist or neck specialist in Dallas who treats neck pain is another option.

Stress Reduction 

Neck tension and delayed recovery can result from emotional stress. Try deep breathing, meditation, or CBT therapy by the best neck pain specialist near me to reduce emotional stress. CBT is a structured talk therapy that helps you reframe your thinking to reduce stress, anxiety, and depression. 

Consider a Mattress Swap

Your mattress can affect your sleep. Stay away from deep, soft mattresses that sink. Hard mattresses are also problematic. Neck and back doctor in Dallas recommends a medium-to-firm mattress that supports your neck and back better. 

Sleep Better

If changing your sleeping position and pillow doesn't help, consider your sleeping habits. Every night, do you sleep enough? Are you using your phone or computer too much before bed? Are you drinking coffee at night? Check your lifestyle for other causes of poor sleep and consult with the orthopedic neck pain specialist near me. 

Pillows for Neck Pain 

Maintain a pleasant temperature. After sleeping under cool air from a fan, vent, or window, many people wake up with a stiff neck. While the medical literature has not extensively studied this topic, some people may benefit from arranging the sleep environment to avoid cool air blowing directly onto the neck.  A firm mattress and other factors can reduce the risk of neck pain when sleeping and other aches. Falling asleep on a chair or couch while watching TV may increase the risk of waking up with a stiff neck. 

Consult Physiotherapist

Physiotherapy is highly effective for neck pain when sleeping. Your physio will diagnose your neck pain by taking a detailed history. They can relieve muscle tightness and joint stiffness with hands-on manual therapy, ultrasound, heat packs, and TENS. Your exercise program will include stretches and strength training. Maintaining muscle flexibility and preventing pain requires stretches. The neck chiropractor in Dallas will prescribe exercises tailored to your condition to speed up recovery. 

When to See Doc 

Neck pain often heals itself. If your sore neck doesn't improve after a few days of self-care or gets worse, see a pain physician in Dallas to determine the cause. 

You should call your best neck specialist near me immediately if you have neck pain and these symptoms: 

• Fever  

• Headache     

• Shortness of breath and chest pain 

• A neck lump swollen glands, difficulty swallowing

• Limb numbness/tingling pain down arms or legs 

• Problems with bladder or bowel 

How to Avoid Neck Pain When Sleeping?

Some neck stiffness can be prevented, but others can be reduced.

• Sleeping on the stomach strains the cervical spine because the head is pushed to one side. If possible, sleep on your back to reduce cervical spine stress. Side sleeping is another option to avoid neck pain when sleeping. For some, sleeping on a reclining mattress or chair provides neck relief. 

• Get the right pillow. As with sleep, no pillow is best for everyone. A rolled towel or cervical pillow may support the cervical spine for back sleepers. An additional pillow between the knees may help side sleepers align their spines.

Conclusion