7 Ways to Relieve Neck Pain from Sleeping in the Wrong Position

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7 Ways to Relieve Neck Pain from Sleeping in the
Wrong Position

• By
• The Doctor Weighs In

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Introduction

• Bothered by pain in the neck? Youre not alone. A
  2017 population-based study determined
  the prevalence of neck pain in a population of
  adults aged 20 and above was 20.3 or 1 in 5
  people. Although a variety of risk factors for
  neck pain have been identified, including your
  posture/positioning while at work, one risk
  factor that isnt often talked about how you
  position yourself when you sleep. A study
  published in the Journal of Physical Therapy
  Science on June 29, 2017, was specifically aimed
  at identifying the effects of sleep posture on
  neck muscle activity.

sleep posture is important and prevents neck and
shoulder musculoskeletal pain.
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Dont Sleep in the Supine DHF Position

• If youre one of those people who put one hand on
  their forehead while sleeping, youre may be
  contributing to your neck pain.

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Avoid the Supine BHC Position

• The supine BHC position is more symmetrical than
  the DHF since you have positioned both hands on
  the chest while lying on your back.

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Your Pillow Makes a Difference

• According to a 2019 article in the Physical
  Therapy, the Journal of the American Physical
  Therapy Association, the ideal pillow should
  have the following characteristics
• soft 
• moderately high (about 10 cm)
• support cervical lordosis in supine
• prevent neck lateral flexion in the side
  position. 
• allergy-tested, lightweight, and washable.

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Get Used to the BHS Position

• The researcher found that the difference in
  muscle activity was the smallest in the supine
  BHS (both hands at the side) position.

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Do Something about Insomnia

• If you suffer from both insomnia and neck pain,
  you may be interested to learn that there is
  apparently a reciprocal relationship between
  these two factors
• Neck pain can interfere with sleep and insomnia
  heightens your perception of pain the next
  morning.

Related Article Sleeping Pills Not Working?
Heres What You Need to Know
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Try Stretching in the Morning

• If youre waking up with stiffness in your neck
  and the entire body, morning stretches can help.
  Gentle Hatha yoga, for example, will improve the
  mobility of all muscles and joints and will make
  you feel relaxed.

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Consider Acupuncture

• If you suffer from chronic neck pain that doesnt
  go away no matter how much you try to improve
  your sleeping position or the pillow, perhaps
  its time to consider acupuncture which can be an
  effective treatment for cervical pain.

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The Bottom Line

• Theres no doubt that neck pain causes a huge
  amount of discomfort. When you wake up with
  stiffness and pain, your entire day can be
  impacted by how you feel.

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Get in Touch

• The Doctor Weighs In
• Author Warren Fowler
• Website https//thedoctorweighsin.com/
• Email info_at_thedoctorweighsin.com

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