Have you ever woken up with neck, shoulder, and back pain that made it difficult to move?
These symptoms not only cause discomfort, but also interfere with work and daily activities. They are also a sign of poor quality sleep, which can have long-term health consequences.
Therefore, understanding the causes and finding ways to reduce neck, shoulder, and back pain while sleeping will help you get a better night's sleep.
Causes of neck, shoulder and back pain while sleeping
Waking up with neck, shoulder, and back pain is primarily caused by improper sleeping postures. This can be divided into the following factors:
Wrong sleeping position
Sleeping in an incorrect position that is not in line with the body's physiology, especially sleeping on your stomach or on your side without proper neck support, will cause the cervical and back spine to twist, causing muscles to tense and having to work hard all night. This is the main cause of neck, shoulder, and back pain after waking up.
Using an inappropriate pillow
For those who experience neck pain while sleeping on a pillow, this is often caused by choosing a pillow that doesn't fit their body properly. For example, a pillow that's too high or too soft causes the head to tilt upwards or sink downwards more than it should. This results in the cervical bones and muscles not receiving the proper support they need, leading to neck pain upon waking up. Additionally, a pillow that's worn out or has been used for a long time can also cause neck, shoulder, and back pain.
Stress and muscle tension caused by daily activities
Accumulated stress combined with inappropriate behaviors during the day, such as sitting intently at a computer screen for long periods of time, sitting in an improper position while working, and bending your neck to look at your phone for long periods of time, all cause tension in the neck and shoulder muscles. This makes it easy for pain to occur when you go to sleep.
I woke up with a sore neck, shoulders, and back. What should I do to fix it?
For those wondering how to sleep without neck, shoulder, and back pain, here are some solutions that can be done from during the day until bedtime.
Adjust your sleeping position correctly.
Correct sleeping position is the key to reducing neck pain when waking up. The recommended sleeping position is:
- Sleeping on your back is the most natural position for maintaining a natural spine alignment. Use a pillow under your head and a small pillow under your knees to reduce pressure on your spine.
- When sleeping on your side , use a pillow of the right height to support your head and neck parallel to your spine. Use a bolster between your knees to balance your body.
-
Avoid sleeping on your stomach as this can cause your neck to twist and cause neck pain.
Use a pillow that fits your body and sleeping position.
Choosing a pillow should be based on each individual's body and preferred sleeping position. For back sleeping, a pillow with a height that is just right for the neck should be used. For side sleeping, a higher pillow should be used to keep the head and neck at the same level as the spine. The neck angle should be between 0-15 degrees, no more than that. You should choose a pillow that is soft but not too squishy, firm but not too hard or bouncy. In addition, a pillow made from breathable materials will help prevent the accumulation of moisture and germs.
Change your pillow every 1-2 years.
Because pillows that have been used for a long time may sag and lose their ability to support the head and neck, causing neck, shoulder, and back pain. Therefore, it is recommended to change the pillow every 1-2 years to get a pillow that is of the highest quality and most suitable for your body.
Posture during the day
Maintaining good posture throughout the day while performing various movements can greatly reduce muscle injuries. Also, don't forget to get up from your seat frequently and change positions frequently throughout the day.
- Keep your chin tucked in. Try not to sit with your neck extended or your chin protruding. Keep your chin close. The correct sitting position is when your ears should be in line with your shoulders.
- Lift your chest. Imagine sitting with the first button raised high. You will feel less hunched over and your back will be straighter.
- Tuck in your stomach. Tuck in your stomach slightly to protect your back muscles and reduce the workload on your back muscles while sitting, walking, or standing.
Change behavior
Changing your daily behavior, such as sitting in the correct position at work, avoiding prolonged periods of sitting in the same position, taking regular breaks from the screen, and avoiding excessively looking down at your mobile phone. Regularly exercising to strengthen your muscles can help reduce stress and prevent muscle aches and pains.
For those looking for a health pillow to help relieve neck pain , choose the pillow that's right for your body and sleeping position at mr.big. Use the BestFIT program to help you choose a pillow that will help you sleep comfortably. You can order through the website or come in to receive a consultation from our Sleep Coach at the store.
