top of page

Your Sleeping Habits & Neck Pain

Split Screen Graphic of a woman using her phone before falling asleep with a double-sided arrow pointing to her in the morning with neck pain.

When patients ask us:

"Why do I have neck pain when I wake up?"

It can sometimes be difficult to answer. Not because we don’t know how to ease neck pain, but we don’t know their personal circumstances.


What we can suggest however, is that it is your nighttime routine that is causing you neck pain.


Why you ask? Let us explain…


What many people don’t seem to know is that the head is designed to be in a position where your ears are vertically in line with your shoulders. By having your head in line with your shoulders, it gives stronger support to your head from your neck.


If your head is tilted slightly, then the support won’t be as great and it will cause your neck to feel the pressure.


Now this is something that many people do at nighttime and probably don’t really think of…


Neck Pain & Sleeping With 2 Pillows

Image of two pillows stacked on top of each other on a master bed.

Sleeping with 2 pillows can cause havoc for your neck if they don’t support your head correctly. If you have 2 pillows they can sometimes prop your head upwards, tilting your heads forwards.


By doing this, your head is in an unusual position and will continue to be for roughly 8 hours. Not only this but your neck will also feel the pressure. Because your head isn’t supported correctly, your neck takes the role of support whilst you sleep.


That’s a lot of pressure for your neck for 8 hours!


A general rule is to sleep with one pillow. It may feel a little weird at first (and by weird we mean flat), but once you get used to it, it will make a great difference. If you only have one pillow, it will support your head, whilst allowing it to stay in line with the body, giving your neck a well deserved rest!

Another thing that you are probably doing that’s not helping your neck is…


Neck Pain from Reading, Checking Emails, or Playing on Your Phone Before Bed

Image of a male lying on his back using his cell phone before bed.

Whichever it is, the same action is applied to all of them. As you unwind in bed doing any of the above, your head is tilted.


Because your head is tilted, the support isn’t coming from your shoulders anymore, but from your neck. Right, so with this in mind, let’s explore what’s actually happening in your neck…


When your head is tilted and is not supported by your shoulders, your neck compensates for them. To do this, your neck tenses its muscles to keep your head where it is. If you think about it…


If your neck DIDN’T tense those muscles, your head would just fall forward!


So because your muscles are tensed, your body is in an unusual position. If you read, check emails or play on your phone for say about 1 hour each night, then is it any wonder that your neck is hurting?


​Now imagine going to sleep on 2 pillows, as well as reading for about an hour or so. By doing this, you can see that you may be causing your neck to already be in pain before your head hits the pillow!

Yet to think it’s been in an unusual position since reading, now you’re going to put it into another unusual position by going to sleep for 8 hours on 2 pillows?


When you look back and think about it, it makes you truly think about what damage you’re doing to your neck without realizing it.

​So there you have it! Now you know how the head is designed, you understand why your neck pain occurs. As a result of knowing how easily your neck muscles can be tensed, you should be able to adjust your lifestyle accordingly!

Even if this means less reading time before bed and getting one supportive pillow for your head, you will be making a difference and will be easing any neck pain that may be caused at night!


If you’d like more tips like this one; ways to naturally ease neck pain, then here’s a FREE report for you to download instantly: ​https://www.dsportsmed.com/neck-pain

Comments


Commenting has been turned off.
bottom of page