There are many people who experience pain in the neck, shoulder and nape area after waking up in the morning. The pain often spread from the neck to the shoulders, causing the early morning discomfort and fatigue. According to experts, if this pain is not caused by a medical condition, you are most likely sleeping in the wrong position. Adjust and change the best sleeping position to improve shoulder pain and nape.
According to experts, the shoulder nape pain is a condition in the neck, shoulder and nape of the neck is spastic, causing limited movement when you want to turn your head and neck. Painful and painful symptoms usually appear in the morning after waking up. In fact, if you often encounter this condition, it is very likely that it is closely related to the musculoskeletal system as well as the blood vessels in the shoulder and neck area.
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The cause of neck pain in the neck after waking up
If the neck and neck pain symptom does not come from dangerous osteoarthritis, it most likely comes from the wrong sleeping position or the wrong sleeping pillow. According to research on a number of recent surgeries, it is found that 5% of neck and neck pain are caused by problems during sleep.
As follows:
Due to sleeping position
Everyone has their own favorite sleeping position, when lying in that position makes themselves feel comfortable, safe and sleep better. However, there are positions that are not safe for the spine and if you sleep with this position often, the neck and neck pain occurs is certain.
In which, sleeping position on his stomach is one of the main positions that cause neck pain, neck and neck pain. When lying in this position, your neck will have to tilt completely to one side for many hours, causing muscles to tension, ligaments and neck joints, and consequently painful, stiff neck after get up. If the mattress is too soft, it can cause the abdomen to be compressed, putting pressure on the spine area and the muscles that can easily cause a herniated disc spine .
In addition, some other sleeping positions such as knees on the arms, folded elbows cause the head to press on the arm nerves and cause symptoms of numbness in the fingers, especially in the little finger.
Because the pillow you are using is not good
The head and neck are the parts that must come in direct contact on the pillow surface, so if the pillow is right, with good quality, the moderate height will give you a good night’s sleep and ensure safety, no causing soreness after waking up.
On the contrary, if you use pillows that are too stiff or too recessed you will not be able to support the neck area or the neck is raised too high due to the incorrect height of the pillow.
Sudden movements
While falling asleep, all the movements that occur, such as dreaming, sitting up, swinging hands and swinging legs, can also cause neck stiffness. Many people have the habit of rolling or rotating too much also easily causes pressure and stress on the neck area, even causing neck sprains affecting ability to function.
Due to the occurrence of previous injuries
Previous injuries, such as falling from driving a vehicle or while playing sports, can also cause neck pain for a few days. When you encounter these types of injuries, you will still feel normal in the meantime, but after waking up, you will experience intense pain in the back of your neck.
Some other reasons
In addition, some other causes can cause neck pain in the neck and neck after waking up such as:
- Due to maintaining improper working posture all day long, such as sitting in front of computers, driving a car, working in production lines must sit a lot and be less active.
- Leaving the fan on the head lying down and turning on the fan to sleep all night also makes the neck area more susceptible to cold, the blood not circulating to the neck and makes them more susceptible to stiffness after waking up.
- Due to osteoarthritis in the upper vertebrae.
- The hand is pinched or placed in an inappropriate position, causing the nerve in the hand to squeeze, affecting the condition of the cervical vertebra.
Sleeping position is best for people with neck and neck pain
We all know that sleep plays an extremely important role in human life. According to scientists’ estimates, people spend one third of their time sleeping. A good night’s sleep will help restore energy, restore health for the next activity day.
Therefore, if you want to achieve these benefits, you need to have a suitable sleeping position, safe for the neck vertebrae, avoiding tension and fatigue. If you do not know, then you should try the following sleeping positions:
Lie down position – the best sleeping position for sleep
Lying upright is the best sleeping position and supports the best sleep. When lying in this posture, the pressure will be distributed evenly to each part of the body, not just a pressure area. Especially when lying on your back will help to move hands and feet easily, comfortably, without being entangled causing symptoms of numbness of the limbs.
For best results while sleeping, use a moderate height pillow, less than 10cm, to maintain a neutral position for the head, neck and spine. In addition, to maintain the habit of lying on your back every day, you should use 2 pillows placed on both sides to prevent movement during sleep.
For people with back pain, when lying on your back should include a pillow under your legs and a rolled towel placed on the lower back. This way will help support the spine and stimulate blood circulation in the body effectively.
Lie on your side
Besides lying on your back, the recumbent position is also one of the positions that experts appreciate for the body. In particular, lying on the left side has the effect of improving a number of problems such as:
- The blood circulation is better.
- Reducing the pressure on the throat, stomach should improve digestive system problems such as heartburn, gastroesophageal reflux …
- Headache relief, Alzheimer’s and Parkinson’s syndrome
This posture is considered to be very suitable for those who have had neck and neck pain. If you do not like lying in this position, you can place an extra pillow between your knees to create a sense of comfort. Or you can choose to buy pillows specially designed for people with neck pain, pillows are designed to fit snugly into the curves of the neck and effectively relieve pain.
Note when lying on your side to avoid pulling your legs too close to your abdomen or maintaining your legs straight for too long because it is easy to affect the spine and back shape. When lying down, manually adjust the amplitude accordingly and bring the most comfortable, comfortable feeling.
Tummy is a sleeping position to avoid
Tummy is a sleeping position that should be avoided for those who are in the treatment of pain in the back of the neck. People who often sleep in the tummy position tend to bend their neck to the side for a long time. abdominal pain, heartburn, easy reflux …
Even lying too long in this position will increase the risk of injuries to the muscles, bones and joints, in the long term, will cause cervical vertebra disease. However, if you like sleeping position on your stomach, when you sleep, put a soft pillow under your abdomen, right at your waist to help balance and reduce pressure on your spine.
Some notes to help overcome neck and neck pain after waking up
According to experts, if you suffer from shoulder pain and neck pain stemming from sleeping position, fortunately this situation can be completely overcome with some notes:
- The best sleeping position for people with neck and neck pain is lying straight and lying on your side. Avoid lying on your back to reduce pressure on your spine.
- When sleeping, do not stack pillows too high to lie down to avoid neck spasms.
- Do not put your hand on your forehead while sleeping to avoid numbness and aching shoulders and neck.
- The temperature in the bedroom should be moderate, avoiding cold air from the air conditioner or fan blowing directly on the head because it easily causes stiff neck pain after waking up.
- In daily activities, maintain active posture, walk, stand, sit properly, do not bend forward too much and do not try to pull back.
- Adjust the desk or computer to a moderate height, suitable for the body.
- Take the time to get up and walk for a few minutes after 1-2 hours of work to relax your spine, avoiding shoulder aches and nape.
- Avoid holding your phone between your shoulder and your ear.
- Regular exercise to improve health, strengthen muscles, including muscles in the neck, stimulate effective blood circulation.
- Increase the intake of foods containing vitamins B, C, E, D and calcium, minerals necessary for good bone and joint.
What to do when you have neck pain, neck pain after waking up?
In addition to changing and adjusting sleeping positions for people with neck and neck pain, you can do a combination of the following to quickly reduce the symptoms of pain, avoid wasting time affecting daily activities and working performance:
- Neck relaxation : When pain strikes, lying down if possible and placing your head in the most balanced position on a comfortable pillow will quickly relieve tension and soreness.
- Neck massage : This helps to soothe and relax muscles, stimulate blood circulation to the neck and neck area, thereby helping to reduce pain and improve sleep quality.
- Do the neck and neck pain relief exercises: The neck and neck pain relief exercises are very simple, can be done at home to help reduce muscle tension and relieve pain.
- Apply aquatic therapy : Essentially, this is a warm bath trick, you just need to stand under a warm shower for 4 minutes, let the water jets from the shower impact directly on the neck and neck area. The back of the neck helps relax blood vessels, relaxes muscles and reduces spasticity. Then, rinse with cold water for 30-60 seconds for best results.
Choosing the right mattress and pillow – Supportive measures to treat pain in the back and neck
If sleeping in the right position plays a big role in overcoming the pain of neck and neck pain after waking up, then choosing a mattress and pillow that is smooth, well-supported for the spine. the same effect.
Because during a long night, the entire back, shoulders, neck, and nape areas are in direct contact with the mattress surface. To choose the right mattress, you should pay attention to the following things:
- Don’t choose a mattress that is too stiff : The spine has a slightly curved default structure. Therefore, a mattress that is too stiff will make it difficult for the spine to achieve maximum relaxation and to stretch to support the body.
- Do not choose a mattress that is too quiet : If the mattress is too quiet, with deep settlement, it will be difficult to maintain the straightness of the spine. Therefore, sleeping on a mattress that is too soft often is not good for the spine in the long run.
- Don’t Use a Mattress : Not using a mattress but sleeping on an extremely hard surface is similar to using a hard mattress. This will cause the spine to be unsupported and subject to long-term pressure, which will further weaken the spine and damage.
Some notes when choosing the right pillow:
- It is best to choose a formulated or concave pillow.
- Priority to choose cotton pillows absorbent and airy. The pillow surface should be well ventilated to prevent moisture and remove odors well.
- The appropriate height of a pillow for adults who often suffer from pain in the neck and neck is from 10 – 15cm, when it sinks to no more than 3-4cm and the width from shoulder to neck to fix sleeping position
- Should choose pillows designed in U-shape to provide effective support for the head and neck in the standing position.
- Should change pillows when seeing signs of settlement, deflation and deformation after a period of use. Experts recommend changing from 8 months – 1 year / time to ensure the function of the pillow for the health status of the patient.
Currently, on the market there are many types of mattresses and pillows designed for each person and each painful position such as shoulder nape pillows, back pain pillows, gastric reflux pillows, snoring pillows. … It is best to learn carefully about the use of the product or consult a doctor before use to achieve the best effect.
When to see a doctor?
Usually, shoulder aches and nape symptoms caused by sleeping in the wrong position will disappear completely after a few days when the patient actively adjusts his sleeping position. However, if the pain does not go away and tends to change worse, go to the hospital immediately to be examined and treated according to the regimen from the cause of the disease.
In addition, when you notice the following symptoms, accompanied by aches and pains, see your doctor right away:
- Numbness of limbs, a burning sensation all over the body
- The pain in the neck, shoulders and nape then spread down the arms and legs and into the head causing severe headaches,
- Fever
- Nausea
- Chest tightness, discomfort
- The sensation of a lump in the neck
- Dizziness, dizziness and difficulty in movement
- Difficulty swallowing
At this point, your doctor will order you to do a number of tests to see if stiff neck and neck pain are symptoms of a serious illness, such as osteomyelitis, mass Medicine, infectious meningitis, spinal infection … to be treated promptly.
Hopefully the information on sleeping positions for people with neck and neck pain will best help patients have more experience to repel the pain, bring deep sleep and good health.
