How to help with neck pain from sleeping

Do you struggle with back or neck pain due to your sleeping positions? It's not a great experience, especially if you need to work from your desk throughout the day. However, with the proper care and guidance you'll be able to treat your stiff neck muscles in no time.

Best way to sleep with sore neck

Have you ever woken up in the morning with neck pain and wondered how it happened? Laying on an awkward angle can cause muscle strain, especially if you're twisting your muscles for a long period of time as you sleep.

Sudden movements such as rolling or twitching your neck in your sleep can cause a strained neck overnight, and pre- existing medical conditions can also contribute to chronic neck pain. A multitude of reasons can be behind neck strain, but if you're looking for simple ways to relieve neck pain, consider these simple solutions!

Sleeping position

Are you a stomach sleeper and suffering from low-quality sleep? You may be putting too much stress on your neck as you sleep, especially on the cervical spine. For the best sleeping positions, try sleeping on your back or your side.

Pick a decent mattress

With a mattress, you want to invest in a good one that can suitably support your body. Choose a mattress that is medium to firm; a hybrid mattress is perfect in terms of comfort and quality. Ideally, you want it large enough to fit your entire body, leaving enough room for movement!

Find the right pillow

Purchasing a good quality pillow can be the key to reducing neck pain, so you can get on with the things you enjoy doing.

Try a firm pillow, a feather pillow or memory foam pillows. Side sleepers can also place pillows between the knees for that extra support, and a horseshoe shaped pillow is another great option. Finding what works for you may take some time, but it's worth it to prevent neck pain in the long scheme of things.

Adjust room temperature

You wouldn't think so but adjusting the temperature of your room can determine your pain levels and prevent you from sleeping. Colder room temperatures can cause muscles to lock up due to the body's nervous system, constricting blood flow. Not exceeding 17 degrees Celsius is considered the ideal room temperature for the bedroom.

How to help a stiff neck from sleeping

There are many stiff neck remedies to assist with pain relief, and it doesn't always involve changing your poor posture.

Ice and heat therapy

Switching between hot and cold compresses will help your painful area. Putting an ice pack onto a strained or sprained neck for 20-minute intervals can reduce swelling. Heat therapy is perfect for relaxing painful areas, so start preparing for a bubble bath or warm shower. Your stiff muscles will thank you.

Regular exercise

If you don't do this on the daily, start implementing gentle exercises into your routine. Increasing blood flowing to the soft tissue can help with muscle relaxation, loosen tissue, and create natural endorphins in the body.

Cut out high-intensity workouts and close contact sports activities, as this could make your pain worse. You want your neck to pass through the healing process.


If home strategies aren't working, over the counter medication such as ibuprofen, naproxen or acetaminophen can assist with symptoms. However, if problems are still occurring, ensure to contact a physiotherapist to receive more effective treatment.

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