Have you ever woken up in the middle of the night, tossing and turning, because of a nagging soreness in your neck or shoulder? Why is it that you begin to experience more significant pain or suffering when you lie down to sleep after a long day of work? Neck and shoulder pain while sleeping is because your brain is preoccupied with a million other things during the day and is not paying attention to the discomfort in your neck or shoulder.
When you sleep, your mind becomes more conscious of your body, focusing on any dull or throbbing discomfort. Furthermore, because you are now reclining, the force of gravity will pull unevenly on your neck or shoulder, causing discomfort. The idea is to support the body to sleep well at night properly. Consult the best physiotherapists in Pakistan to diagnose and find the best exercises and sleeping positions to relieve your worries and have a good night’s sleep.
What Causes Neck And Shoulder Pain While Sleeping?
The majority of neck and shoulder pain is caused by soft tissue injury. Muscles, tendons, and ligaments can all be affected, resulting in pain, stiffness, muscular spasms, and headaches. The pain usually occurs on one side of the neck, but it can occur on both sides.
Long periods of holding your neck in an unnatural position can result in muscle spasms and strains in the neck and shoulder. The following are some of the most common postures that might cause neck and shoulder pain:
- Sleeping using a pillow that is either too high or too low.
- Throughout the night, you may be grinding or clenching your teeth.
- Sitting at an inappropriately configured workstation.
- Lowering one’s gaze to examine a mobile phone.
How To Prevent Neck And Shoulder Pain While Sleeping?
Pillow Positions For Neck Pain
Your pillow must keep your neck in a neutral position to support and retain the natural curve of your neck.
- Pillows that are either flat or too high should be avoided.
- Use the pillow whose contour form is intended to provide additional support beneath your neck while you sleep.
Do not sleep on your stomach.
You put significant strain on your muscles and joints by sleeping on your stomach for an extended period of time.
Practice with a new sleeping position.
Sleeping on your back or side is the best position for your neck. If you sleep on your back, position a pillow beneath your knees to help support your lower back.
If you like to sleep on your side, ensure your pillow is of sufficient height to support your neck. Place a pillow between your knees to support your lower back and keep your spine in a better position.
If you have a hurting shoulder, avoid sleeping on the affected side. Lie on your back or the opposite side.
Think about replacing your mattress.
- Your mattress can have a significant impact on how well you sleep. Avoid deep, soft mattresses that sink into your body.
- A mattress that is too firm is also an issue.
- A mattress that is medium to the firm is significantly more supportive of your neck and back.
Work on your sleeping patterns.
If you’re still having difficulties after adjusting your sleeping position and pillow, you might want to reconsider your sleeping habits in general. Start with these questions while working on your sleeping patterns:
- Do you get enough sleep at night?
- Do you spend too much time gazing at your phone or computer before going to bed?
- Do you drink caffeinated beverages in the evening?
- Consider what other components of your lifestyle may be contributing to a bad night’s sleep.
Consider seeing a physiotherapist find the best sleep position for neck pain.
Physiotherapy is a highly efficient treatment for neck pain. Your Physio will take a complete history and determine the source of your neck problem. Hands-on manual therapy techniques will be used to treat muscular tightness and joint stiffness, as well as ultrasound, hot packs, and TENS for pain relief. You will also be given an exercise program that includes stretches and strengthening exercises.
Stretching is essential for maintaining muscle flexibility and preventing muscles from contracting to the point of causing pain. Exercises that strengthen your upper back and shoulder blades, in particular, will help to support your neck and rectify any weaknesses or overcompensations you may have. To aid in your recuperation, your physiotherapist will prescribe exercises that are specially customized to your condition.
You can find the best physiotherapists in Pakistan on Marham.pk platform. Book an appointment now to answer all your queries. You can book an appointment with the top health specialists through Marham by calling Marham helpline: 0311-1222398 or by online booking facility through the website or Marham mobile app.
How should I sleep with neck and shoulder pain?
- Use two pillows, with the top pillow somewhat behind the bottom pillow.
- Lie down on your side or back.
- Support your shoulders with the bottom pillow and your neck with the top pillow.
- Hug a pillow so that your top shoulder is in an open position.
What kind of pillow is good for neck and shoulder pain?
Memory foam and feather pillows are great choices since they give support while cradling your head to keep your spine neutral.
What is the healthiest sleeping position?
Sleeping on one’s side or back is more helpful than sleeping on one’s stomach. It’s simpler to maintain your spine supported and balanced in either of these sleep positions, relieving strain on the spinal tissues and allowing your muscles to relax and heal.