Introduction
A very sore neck! Waking up with pain is a symptom that many people experience. Suddenly waking up with pain without knowing the exact cause. So how do we know what is causing the pain in our neck? Is there a way to observe the symptoms? In this article, we will learn about the causes of pain in the nape of the neck so that we can find a solution and prevent it at the right point.
list of contents
What is neck pain? Causes of neck and nape pain. How to solve neck and nape pain problems. Choosing a pillow to prevent neck pain. Choosing the right bed to prevent neck pain. What is the correct sleeping position?
What does neck pain feel like?
Neck pain, sometimes referred to as occipital pain, often begins as a tight or tense sensation in the muscles at the back of the neck, which may radiate to the shoulders, shoulder blades, and upper back. People with the condition feel a dull or throbbing pain, particularly when they move their head or tilt their neck. Sometimes, a headache is also present, especially in the nape of the neck. If the pain worsens, neck pain can become acute or chronic, often worsening with prolonged periods of inactivity. Occasionally, complications related to balance or walking may also occur.
Causes of neck and nape pain
The causes of this symptom are varied, ranging from daily habits to physical problems. Understanding the causes can help us prevent and relieve the pain. Let's take a closer look at each cause.
- Inappropriate posture
- Modern life forces us to stay in positions that defy nature, not changing postures for long periods of time, such as sitting in front of a computer for long periods of time or driving for hours. This forces the neck and shoulder muscles to work harder to maintain the head position. Or, frequently looking down at a cell phone increases pressure on the cervical spine, resulting in pain and stiffness.
- Accumulated stress
- When we experience stress, our body responds by tensing our muscles, particularly in the neck and shoulders. If this stress occurs regularly and continuously, the muscles will remain in a state of prolonged contraction, causing poor blood circulation, causing waste products to accumulate in the muscles, and ultimately leading to aches and pains. Stress management is therefore one way to reduce neck pain.
- Insufficient rest
- Sleep is a time when the body repairs and restores itself, including muscles and tissues. If we don't get enough rest, our body doesn't have a chance to recover from the day's fatigue, causing our muscles to remain tense and stiff. In addition, sleep deprivation can cause the body to produce more stress hormones, which can worsen neck pain.
- muscle inflammation
- Inflammation of the muscles in the neck and nape of the neck is a common cause of pain. It can be caused by overuse or minor injury. Inflamed muscles can become swollen, tight, and sore, making it difficult to move your neck.
- Cervical spondylosis
- This problem is most common in older adults, but it can also occur in people of other ages. When the cervical spine degenerates, it compresses nerves, resulting in pain radiating to the neck and back of the head, sometimes accompanied by numbness.
How to solve neck and back pain problems
Preventative solutions for neck pain
- Adjust your sitting and sleeping position appropriately, especially when working at a computer or using a mobile phone for long periods of time. The screen should be kept at eye level and your eyes should be rested every 20 minutes. In addition, you should avoid bending your neck excessively while using a mobile phone.
- A good pillow should support the curve of your neck properly, not too high or too low, so that your cervical spine is straight and reduces pressure on your muscles and nerves, allowing you to sleep comfortably and wake up without neck pain.
- Gently massaging or stretching the muscles in the neck is a good way to relieve neck pain. Slowly rotating your shoulders helps release tension in the muscles in the shoulder and neck, while slowly moving your head up and down increases flexibility in the neck muscles. Be gentle and do not force too much. If you feel pain, stop immediately.
Relieve symptoms of neck pain
- Applying heat or cold compresses is an effective way to relieve neck pain. During the first 48-72 hours after symptoms appear, apply cold compresses to reduce inflammation. After that, switch to heat compresses to help relax muscles and increase blood flow, resulting in a feeling of relaxation.
- In cases of severe neck pain, we recommend seeing a doctor. However, if you need to take painkillers, we recommend taking them as recommended by a pharmacist. Commonly used medications include common painkillers such as paracetamol. However, you should strictly follow the instructions and not take the medication for a long time without consulting a doctor.
- Physical therapy is a treatment option for neck pain. If your condition is chronic, your physical therapist will assess your symptoms and design a personalized treatment program. This may include massage, stretching, strength training, and the use of physical therapy tools to increase muscle flexibility, which can help reduce pain.
Choosing a pillow to prevent neck pain
Choosing the right pillow is one way to help prevent neck pain. A good pillow not only helps you sleep comfortably, but also helps maintain proper posture and reduces stress on your cervical muscles and spine. Choosing the right pillow for your body type is something you should pay attention to.
Key factors in choosing a pillow to prevent neck pain
Pillow height
- A pillow that's the right height will provide proper support between your head, neck, and shoulders, keeping your spine straight and reducing the risk of neck pain. If your pillow is too high, your neck will be pushed up, forcing your muscles to work harder to maintain balance. Conversely, a pillow that's too low will cause your neck to droop, putting strain on your neck and shoulder muscles.
Pillow material
- The material used to make a pillow directly affects the support and conformity of the user's body. Pillows made from memory foam or latex are good choices because they distribute pressure evenly, reducing pressure points and neck muscle tension. High-quality memory foam adjusts to the shape of your head and neck, while latex has good elasticity, providing soft but firm support, helping your neck and head stay in place throughout the night.
Pillow shape
- The shape of the pillow helps to support the head and neck in the correct position. Pillows with the Shoulder Curve and Cervical Curve that support the neck will support the head and neck better than regular pillows. They are a good example because they are designed specifically to support the curve of the neck, allowing the neck muscles to rest and relax fully while sleeping. They help distribute the weight of the head evenly, reducing the risk of neck pain that may occur from sleeping in the wrong position.
Choosing the right bed to prevent neck pain
You should choose a mattress that has the right firmness, not too soft or too hard. A good mattress should properly support your body, keeping your spine straight and reducing pressure on your shoulders and hips. Recommended materials include polyurethane, latex, or springs, as they are highly flexible and provide balance, allowing you to maintain a good sleeping position even when turning. For the elderly or bedridden patients , a latex mattress is a good choice as it helps distribute pressure, dissipate heat, and is highly flexible.
What is the correct sleeping position?
Proper sleeping position helps reduce muscle tension and maintain proper spinal alignment. For those who prefer to sleep on their backs, it is recommended to use a pillow with the appropriate height to keep the neck straight. For those who prefer to sleep on their sides, choose a pillow that is the right height and width for the shoulders to keep the neck and spine aligned. You may also use a bolster to help maintain proper posture. Avoid sleeping on your stomach, as this position forces the neck to twist to breathe, which can cause pain.
End of article
For those of you who frequently experience neck pain, which is interfering with your daily life, we want to remind you that every problem has a solution. We just need to pay attention and find the right solution. Starting to research is the first step in addressing your neck pain. Every small change will undoubtedly lead to positive results. Of course, the pain is a warning sign to pay more attention to your health. We hope everyone takes better care of their health and enjoys even better health!
