According to research, you will spend about one-third of your life sleeping and attempting to sleep. Further research shows that sleep and the sleeping position commonly lead to neck pain Northern Virginia. This is because your neck may be bent or twisted in a particular direction for an extended time as you sleep. Of course, the causes of neck pain vary. That is why you need to visit your specialist for diagnosis and treatment.
Learn the proper sleeping and resting position in the bed
Before you fall asleep, always provide your head with adequate support while you are reading or watching your favorite film or program on television. Moreover, avoid cushioning yourself with a couple of pillows that may lead to your head bending forward.
As you read, ensure the arms are adequately supported, and the head assumes a neutral position.
Please do not sleep on your stomach. That is because it promotes the twisting of your neck to a side for some time. Therefore, the neck muscles will strain and feel stiff when you wake up. Sleeping on your stomach can strain your back, mainly if your mattress is less supportive. As your tummy sinks into your bed, there is pressure exerted on the back’s spine and muscles.
Choose a comfortable pillow
Research on pillow use shows that you can significantly reduce neck pain and enhance sleep quality by using the right pillow. If you like sleeping on your side, use a pillow capable of filling the space between your mattress and ear without forcing your head to tilt.
If you are a back sleeper, your pillow should safeguard your head against a forward/backward tilting.
When you are choosing a pillow, the goal is that it must offer the right level of support by keeping your head and neck in a neutral position. Pillow options include water-filled, orthopedic, cervical, and memory foam pillows.
Avoid sudden sleep movements
Sudden movements as you sleep may lead to the creation of tension and stress in the muscles of your neck. For instance, do not suddenly toss and turn yourself while sleeping or trying to get some sleep.
The neck pain felt when you wake up or during the day may not necessarily be due to your sleep position or the pillow used. Other potential causes of neck pain include not changing your positioning for a long time as you watch or read, degenerative joint disease, and a pinched nerve caused by cervical osteophytes or a bulging/ruptured disk.
Generally, aside from using the right pillow and mattress and sleeping or resting in the proper position for neck pain prevention, below are a few tips you may find beneficial.
- Maintain the correct posture during the day as you stand, sit, and walk.
- Regularly exercise to stay active. For example, perform a neck stretch every day.
- Ensure your workstation is comfortable and does not promote the straining of your back and neck.
Contact Interventional Pain and Regenerative Medicine Specialists today to schedule an appointment to examine and treat your neck pain.