Got Neck Pain?

Waking up in the mornings with pain and stiffness in your neck is a common problem among many of us and not exactly a great start to the day but there are some things that you can address at night time to help.

Firstly, there is no single best pillow recommendation. Avoid using a pillow that’s too firm when you are sleeping on your back as this will put your neck in a flexed position. It is also a good idea to avoid pillows that are too soft (particularly if you are a side sleeper) as these often don’t offer enough support. The aim is to keep your neck in a healthy and neutral position. Avoid sleeping on your stomach as this is far from neutral! Trying a latex pillow instead of a feather pillow might be helpful if this is an ongoing issue for you.

Pre-existing injury or dysfunction can also contribute to this problem. Therefore, if you are continuing to experience neck pain consistently in the mornings it could be a sign of weakness and/or imbalances in your muscles. A physiotherapist can help you with specific stretches, mobilizations and strengthening exercises following a thorough assessment.

In the meantime, try to avoid complete rest and sudden movements and focus on slow and controlled movements such as bringing your ear to your shoulder. For pain relief ice can be helpful during the initial 48 – 72 hours and heat can be applied after this.

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