A stiff neck after a period of rest can feel like an electric shock when trying to move your head. Such symptoms could result from your neck being held in an awkward position for an extended period of time while you slept, putting strain on the muscles, tendons, and joints. The most common symptoms are stiffness and pain upon waking up.
Read on to discover some of the most likely culprits behind your morning neck pain and the ways you can prevent them.
1. Your sleeping position
According to a study of the relationship between posture when sleeping and non-specific (with unclear cause) spinal symptoms, your sleeping position does have a tendency to result in pain and discomfort. Many experts conclude that lying on one's stomach is among the worst sleeping positions because it puts more strain on spinal tissue. This is due to sleeping on the stomach requiring you to turn your head too far to the left or right.
Although it still needs more research, sleeping on your side could be the most beneficial position because it is most likely to prevent painful symptoms in your spine, including neck pain. However, some studies also suggest that the ideal position for avoiding a stiff neck while you sleep is on your back.
2. Inadequate support from your pillow
Your pillow has a large impact on the health of your neck. The type of pillow you're using is frequently the source of neck pain that is worse when you are lying down. If your pillow is too high or stiff, your neck may be positioned in a way that results in undue strain.
The idea is to use a pillow that maintains the vertebral column straight while preserving the normal curve of the neck. Many people use pillows that force the chin into the chest and the head forward, which is not a good thing for your cervical spine.
Two pillows may be required to keep your neck in alignment with the rest of the backbone. The second pillow is for the head, while the first is for the neck. If you prefer to sleep on your back, place a round pillow under your neck and a flattened pillow under your head. If you’re more of a side sleeper, use a pillow with neck support.
Another option is to use a memory foam cushion or a feather pillow. Both types of pillows will adapt to the curvature of your cervical spine, lowering the chance that you misposition your neck while sleeping.
3. Moving and twitching while sleeping
Making sudden moves while sleeping can also strain your neck's muscles, tendons, and joints. These involve moving your arms erratically or twisting and turning.
Myoclonus is an involuntary spasm or trembling of one or more muscles. It can be caused by either sudden muscle relaxation or tightening. Sleep myoclonus occurs just before you go to bed or while you're sleeping. The sudden movements it can lead to may cause muscle fatigue. Myoclonus is usually not incapacitating, and more research is needed to determine its cause. If the shaking increases or other symptoms show alongside the uncontrollable movements, it is critical to see a doctor.
The bottom line
There are steps you can take to alleviate the pain and discomfort in your neck. Consider performing certain stretches to reduce tension and improve mobility. You can also prevent neck pain by sleeping on a medium-firm pillow and maintaining a proper posture throughout the day. Aside from the three previously mentioned reasons, poor sleep quality may also add to your neck pain after sleeping. If your partner says you snore at night or you think you may have sleep apnea, it is best you schedule an appointment with your healthcare provider to discuss your symptoms and explore appropriate treatment options.
