Waking up with a stiff neck is no fun. It’s pretty common, happening to about 1 in 10 people. It happens when you overuse your neck muscles or sleep in a weird position.
Your stiff neck is usually a muscle spasm, kind of like a muscle strain. Sometimes it’s because of a neck sprain, which is when the tough tissues connecting your bones get hurt. Tendonitis, which is when the tissue connecting muscle to bone gets inflamed, can also cause it.
Most of the time, neck pain isn’t a big emergency. But if it sticks around for a few days, home remedies don’t help, or you have other issues like a fever, it’s best to talk to your doctor.
In this article, we’ll explore why your neck might hurt in the morning and what you can do to feel better.
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What Causes Neck Pain When You Wake Up?
You might not think much about how you sleep or the pillow you use, but they can affect your neck and even cause back pain. Research says sleep issues could be behind up to 5% of chronic pain cases. Luckily, you can make changes to feel better.
Sleeping Position
The way you sleep significantly impacts whether you wake up with neck pain. Certain positions can strain your neck muscles and spinal alignment. For instance, sleeping on your stomach is particularly harsh on your neck because it forces your neck to turn to one side, leading to muscle strain and discomfort.
On the other hand, sleeping on your back or side with proper alignment can help prevent neck pain by maintaining a neutral spine position.
Your Pillow
The type of pillow you use plays a crucial role in supporting your neck while you sleep. An unsupportive pillow can lead to neck stiffness by failing to maintain the natural curve of your cervical spine. Pillows that are too high or too low can cause your neck to bend unnaturally, resulting in muscle strain and stiffness.
Memory foam or cervical pillows are recommended for better neck support, as they conform to the shape of your neck and provide a stable base.
Sudden Moves
Sudden movements during sleep, such as turning over or reacting to a dream, can strain the neck muscles. These abrupt motions can stretch or sprain the neck if done in a jerky or unnatural manner, leading to stiffness and pain upon waking.
This is especially true if the neck is moved beyond its normal range of motion or if the muscles are caught off-guard and contract sharply.
Past Injuries
Previous neck injuries, such as whiplash or sports-related injuries, can contribute to waking up with neck pain. Even if an injury seemed minor or has healed, it can leave the neck more susceptible to stiffness and pain, especially if the muscles, ligaments, or tendons were weakened or damaged.
These past injuries can flare up during sleep, particularly if the neck is not properly supported or if sleeping in a position that puts stress on the injured area.
Other Causes
Several other factors can contribute to neck pain upon waking, including
- Poor posture during the day
- Prolonged periods of sitting
- Looking down at screens
- Osteoarthritis in the cervical spine
- Nerve compression from conditions like herniated discs
These issues can exacerbate the strain on the neck during sleep, leading to increased stiffness and discomfort in the morning.
It’s also important to consider that underlying health conditions, such as arthritis or disc degeneration, can make the neck more prone to pain after sleeping.
Home Remedies for Neck Pain Upon Waking Up
When it comes to treating morning neck pain, several self-care remedies can provide relief.
Ice or Heat Therapy
Ice therapy is effective for reducing inflammation and numbing pain, especially right after waking up with neck pain. It’s typically recommended within the first 48 to 72 hours following the onset of pain.
On the other hand, heat therapy helps relax and loosen stiff muscles, which can help in the healing process after the inflammation subsides.
You may apply an ice pack to the neck for 20 minutes at a time during the initial phase of pain. After inflammation decreases, switch to a heat pack or heating pad for 20 minutes to soothe and relax the muscles. This can be repeated several times a day as needed.
Over-the-Counter Pain Medication
Over-the-counter (OTC) pain medications like ibuprofen, naproxen, and acetaminophen can help alleviate pain and reduce inflammation. These medications are effective for managing mild to moderate neck pain.
You may take OTC pain relievers as directed on the package or by a healthcare provider. It’s important to follow the recommended dosages and consider any other medications you’re taking to avoid interactions.
Stretching or Self-Massage
Both stretching and self-massage help to loosen tight muscles and increase flexibility, which can alleviate discomfort and improve range of motion.
To get started, you may perform gentle neck stretches such as neck rotations, lateral neck flexion, and flexion-extension. Each stretch should be held for about 5-10 seconds and repeated several times, ensuring not to cause pain.
For self-massage, it can be done by gently rubbing the painful or stiff areas of the neck to further relieve tension.
Gentle Exercises
Gentle exercises like walking, yoga, or using an elliptical machine usually help maintain mobility and blood flow to the affected area, which can speed up the healing process and prevent future stiffness.
You may start with light activity and gradually increase intensity based on comfort and pain levels.
Neck Pain Prevention
To prevent neck pain upon waking up, consider adopting the following measures:
Choose the Right Pillow: Your pillow should maintain the natural curve of your neck. If you sleep on your side, the pillow should be high enough to keep your head aligned with your spine. For back sleepers, a thinner pillow is better to prevent your head from being pushed too far forward. Avoid overly high or stiff pillows, which can misalign your neck and spine.
Sleep on Your Back: This sleeping position evenly distributes weight and minimizes pressure on the neck and spine. Use a pillow under your knees to maintain the natural curve of your spine, and consider a small pillow under your neck for additional support. If you have chronic neck pain, a wedge pillow might help relieve tension.
Adjust Your Computer Monitor: Make sure your computer monitor is at eye level to avoid bending your neck forward or looking down, which strains the neck. If using a laptop, consider using a separate monitor or placing the laptop on a stand to elevate the screen. This setup helps maintain a healthier head and neck posture.
Be Mindful of Texting: Frequent texting or looking down at your phone can lead to “tech neck,” causing strain and pain. To prevent this, hold your phone at eye level as much as possible. Take frequent breaks to stretch and adjust your posture. This reduces the stress on your neck from prolonged forward and downward looking.
Use a Headset for Calls: Use a headset or earpiece for phone calls can prevent you from tilting your head or cradling the phone between your neck and shoulder, which strains the neck muscles. This hands-free approach helps keep your head in a neutral position, aligned with your spine.
Exercise Your Neck: Regular neck exercises and stretches can strengthen the muscles, improve flexibility, and reduce the risk of neck pain. Gentle stretching, such as tilting your head from side to side and rotating your neck, can be particularly beneficial.
Stay Hydrated: Hydration is essential for maintaining the health of cervical discs, which are largely made up of water. Dehydrated discs can become brittle and are more susceptible to injury. Aim to drink around 64 ounces of water daily, adjusting based on exercise level and climate.
Maintain Good Posture: Keep your head directly over your spine as much as possible. When sitting, align your ears over your shoulders and keep your shoulders in line with your hips. Avoid slumping or leaning forward, especially when using a computer or mobile device.
When to See a Doctor
Neck pain usually gets better without special treatment. But if it sticks around after trying some self-care, or if it gets worse, it might be time to see your doctor to figure out what’s going on.
It’s important to call your doctor right away if you have neck pain along with any of these symptoms:
- Fever
- Severe headache
- Neck stiffness
- Pain radiating down the arms or legs
- Numbness or weakness in the arms, hands, or fingers
- Loss of bowel or bladder control
- Muscle weakness in the arms or legs
- Shock-like sensations when bending the chin down
Sophia Anderson, PT, DPT is a physical therapist who offers online pain management consultations. She helps people with various types of pain, especially neck, back, and knee pain.
She graduated from the University of St. Augustine with a Doctor of Physical Therapy (DPT) degree. She has experience in orthopedic physical therapy, sports medicine, neurological rehabilitation, advanced assessment and treatment of running injuries, and advanced treatment of the pelvic complex, spine, and extremities.
If you’re experiencing any pain, let Sophia Anderson, PT, DPT help you out.