You’ve probably used the phrase “a pain in the neck” to describe something you have to do that’s challenging or just downright annoying. But what happens when you literally wake up with neck pain after what should have been a good night’s rest? Not only is this scenario not the ideal way to start the day, but the discomfort can linger and affect everything from your job to simple tasks around the house — even Netflix and chilling.
Because it’s more fun to spend time in bed necking than dealing with neck pain, let’s examine some common causes and ways to provide relief if you’re feeling sore and stiff.
Common Neck Pain Causes
Neck pain is a common issue, affecting around 10% of adults at some point, with women being more prone to it. If you're experiencing pain after sleeping, it's a temporary discomfort that usually subsides within a few days. However, if it persists for more than a few weeks, make an appointment with your doc. Let's delve into the leading causes of neck pain associated with sleep.
Sleeping Position
Let’s start with the most obvious culprit: your sleeping position. While it may come as a surprise, many physical therapists believe there’s no such thing as the best sleeping position for neck pain. You're in good shape if you’re comfortable and wake up pain-free.
So, if you’re waking up with a stiff neck, was your head or neck positioned at an awkward angle for an extended period while sleeping? If so, this can over-stretch the muscles, joints, and ligaments, causing pain and discomfort. Let’s be honest: We’ve all fallen asleep sitting up in bed while watching television or reading a book at some point!
It’s also possible that your current sleeping position is to blame. For instance, sleeping on your stomach with your head turned to the side can cause stiffness and muscle strain. In contrast, sleeping on your back with a pillow that supports the natural curve of your neck can help alleviate neck pain. So, experiment with different sleeping positions and find the one that works best for you.
Pillow Type
Your pillow choice is as important as the mattress you’re sleeping on, especially if you want to avoid neck pain. Avoid an exceedingly deep or firm pillow because it can cause the muscles in your neck to stay in a flexed position overnight, resulting in pain when you wake up.
Sleep Disorders
Research has linked sleep disorders like insomnia and sleep-related anxiety with neck pain as they increase pain sensitivity in this area, which creates a vicious cycle of chronic pain and discomfort.
Blowing Air
While there’s nothing wrong with sleeping in a well-circulated room, cool air from a vent, fan, air conditioner, or open window can cause stiff necks in the morning. Reposition your bed or the air source so it’s not blowing directly on your neck.
A Poorly Supported Mattress
If your mattress is too soft and doesn't support your spine correctly, you can develop tension or pain in your neck and even shoulders.
Ready to build your own Big Fig sleep system? Find your perfect fit with our Bed Builder quiz.
How to Relieve Neck Pain from Sleeping
As mentioned, neck pain from sleeping is temporary and should go away on its own, provided you’re not making the same mistakes that caused discomfort in the first place. However, to help alleviate those aches, you can:
- Apply an ice pack for the first 48 to 72 hours after pain develops.
- Soak in a warm bath or let the shower water hit your sore spots. A heating pad also does the trick.
- Do gentle stretching and/or massage — put your partner’s hands to good use!
- Take an over-the-counter pain medication.
Is It Better to Sleep Without a Pillow?
Whether or not to sleep without a pillow if you regularly experience neck pain is a debatable topic. Many experts recommend a pillow if you’re a back or side sleeper, as it helps maintain the natural curve of your neck. However, if you like to sleep on your stomach, removing the pillow may create less tension on your neck. Still, a softer pillow could also work in this case. It's important to note that sleeping without a pillow may not be suitable for everyone, as it can lead to discomfort or strain.
What is the Best Pillow for Neck Pain?
We may be biased, our adjustable pillows and body pillow are the best for neck pain! The removable filling allows you to customize your neck support while creating the perfect pillow height. They’re constructed with a blend of firm memory foam and microfiber fill to provide comfort and support while featuring cooling fabric to reduce icky night sweats — dreams do come true!
You don’t need to take great pains to get a good night’s sleep. Pair our Adjustable Pillows and Adjustable Body Pillow with a Big Fig Mattress , and all of your mornings will be good ones!
Big Fig Adjustable Base - Twin XL
- Smooth, wireless operation with preset positions
- Supports up to 1,250 lbs
- 10-year limited warranty
- Quick and easy to assemble
Big Fig Adjustable Pillows
Customizable head and neck support.
- Adjustable for the perfect pillow height
- Cooling fabric to reduce night sweats
- Blend of firm memory foam and microfiber fill
The Big Fig Mattress is proudly endorsed by the American Chiropractic Association (ACA) for its exceptional quality, support, and design following a rigorous evaluation process conducted by an ACA review board of qualified doctors of chiropractic.
