Have you ever woken up with a sore neck, shoulders, or back that made it difficult to move?
These symptoms not only cause discomfort, but also affect your work and daily routine. They are also signs of poor quality sleep, which can affect your health in the long run.
Therefore, understanding the causes and finding ways to reduce neck, shoulder and back pain while sleeping will help us sleep better throughout the night.
Causes of neck, shoulder and back pain while sleeping
Waking up with neck, shoulder and back pain is mainly caused by improper sleeping postures, which can be divided into the following factors:
Wrong sleeping posture
Sleeping in the wrong position, not in accordance 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 be distorted, muscles to tense up and have to work hard throughout the night. This is the main cause of neck, shoulder and back pain after waking up.
Using an improper pillow
For those who have neck pain when sleeping on a pillow, it is often caused by choosing a pillow that does not fit the body, such as a pillow that is too high or too soft, causing the head to be raised or sunk more than it should. As a result, the cervical bones and muscles are not supported as they should be, resulting in neck pain when waking up. In addition, a pillow that is worn out or has been used for a long time is another cause of neck, shoulder, and back pain.
Stress and muscle tension caused by daily routines
Accumulated stress, coupled with inappropriate behaviors during the day, such as sitting in front of a computer screen for long periods of time, sitting in an improper position at work, and bending your neck to look at your phone for long periods of time, all cause the neck and shoulder muscles to tighten. When you go to bed, you are more likely to experience pain.
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 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 to maintain your spine. Use a pillow under your head and a small pillow under your knees to reduce pressure on your spine.
- When sleeping on your side, you should use a pillow that is the right height to support your head and neck parallel to your spine. Use a pillow to support your legs 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 shape and sleeping position.
Choosing a pillow should be based on each person's body shape and preferred sleeping position. For sleeping on your back, you should use a pillow that is the right height for your neck. For sleeping on your side, you should use a higher pillow so that your head and neck are at the same level as your spine. The neck angle should be between 0-15 degrees, no higher. You should also choose a pillow that is soft but not too soft, 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.
Since 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, 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 shape.
Posture during the day
Maintaining good posture throughout the day while doing various postures can greatly reduce muscle injuries. And don't forget to get up from your seat frequently and change your position 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 together. The correct sitting position is when your ears are 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 your abs in. Tuck your abs in slightly to protect your back muscles and reduce the work on your back muscles while sitting, walking, or standing.
Change behavior
Changing your daily behavior, such as sitting in the correct position, avoiding staying in the same position for a long time, resting your eyes from the screen periodically, and not looking down at your mobile phone too much, as well as exercising regularly to strengthen your muscles, will help reduce stress and prevent muscle aches.
For those who are looking for a health pillow to help relieve neck pain, come and choose a pillow that suits your body and sleeping position at mr.big. You can use the BestFIT program to help you choose a pillow that makes you sleep comfortably and order it through the website or come and receive advice from our Sleep Coach at the store.