In a recent blog post, we talked about one of the most common types of pain that you may experience as a result of your mattress: back pain. We gave you some tips on the best types of mattresses to consider for this type of pain, and we believe that they will help you. But unfortunately, back pain is not the only sort of pain that you may be looking at if your mattress or sleep practices are incorrect. Another frustrating type of pain that you may face while sleeping or when you wake up is neck pain.
Do you wake up in the morning with neck pain? Do you have trouble sleeping at night because your neck hurts so much? If so, then this blog post is for you. These problems can really lower your quality of life and keep you in constant pain, which is something that nobody deserves. We will discuss how to avoid neck pain while sleeping and give you our best tips to ensure that it does not happen anymore.
How to avoid neck pain
Sleep in the correct position
The first way to avoid neck pain while sleeping is by making sure that you are in the correct sleep position. When we sleep, our heads should be on a pillow and not hanging off of it or propped up against something else. This ensures that there is enough support for your head so that it does not press down into your shoulders too much. Many experts recommend sleeping on your side or your back in order to keep your neck in a natural alignment. If you sleep on your stomach, it is more likely that you will wake up with neck pain due to the strain that is put on your neck in this position.
Use pillows to correctly support your neck and spine.
Believe it or not, your pillows are actually one of the most important things to think about when you are wondering how to avoid neck pain. There are many different types of pillows, some that are designed for different sleep positions and preferences. The materials inside various pillows as well as the firmness of them can make a difference in your quest for reduced neck pain.
In order to support your neck and spine correctly, you should place one pillow on either side of your head and the spine. This will help with neck alignment. Use a thin, flat, or low-profile pillow under your head to improve spinal alignment by decreasing how far you need to bend forward in order to sleep comfortably. If you use a pillow that is too high, you will likely suffer from neck strain due to your neck being placed in an upright and flexed position rather than a flat and relaxed position.
Use the proper mattress type
As we have mentioned before, the correct mattress type is incredibly important for your sleep and your health when you are awake. You will want to find the perfect mattress for your sleep style, ideally, one that is not too soft so that your back, spine, and neck can be supported. If your mattress is too soft, it can put a strain on your neck if you begin sinking in. Be sure to lay down on any mattress you are considering purchasing before you go home with it.
Do stretches before you sleep and when you wake up
Make sure you do some neck and shoulder stretching exercises before bedtime to avoid muscle stiffness. Pay attention to the direction your head is pointing when you’re stretching, so that it will get a good stretch at the appropriate joint angles. Often this means tipping your chin up towards the ceiling as you tip your head back and looking down over one shoulder as you roll your head down.
Once you wake up, it is important to do a few light stretches right off the bat. By completing these stretches, it is likely that your neck will be ready for a full range of motion after staying still all night long. Do not underestimate how important stretching is for your body as it can make a huge difference in the amount of pain you have daily.
Work on your posture throughout the day
It is pretty common to see people in public with very bad posture. Bad posture is something that many people do not notice, but it can have a huge impact on their lives. This includes the fact that bad posture can cause or exasperate your neck pain. Leaving your neck in a strained position for too long can cause pain and muscle knots. Don’t slouch over the table at work or hunch while typing on the computer. Keep your head up, shoulders back, chest open, and hips aligned with feet flat on the ground to keep strain off of your spine during desk time.
Overall, your neck and entire body will thank you if you follow these tips! Be sure to contact us for more information on our great selection of mattresses, pillows, bed frames, and much more.