3 Sleep Tips To Reduce Chronic Neck & Shoulder Pain

Is Pain Hurting Your Sleep?

Waking up with an annoying pain in the neck? Well, join the club. About 1 in 3 Americans don’t get a good night’s sleep. Most complain of body pain, specifically in the neck and shoulders. Chronic neck and shoulder pain can cause a vicious cycle of poor sleep and increasing pain. Poor sleep can then cause other severe conditions like heart disease, high blood pressure, and diabetes. So getting neck and shoulder pain under control can be life-saving.

Why do we get pain in the first place?

Neck and shoulder pain is actually quite common. Most originate from issues with the cervical spine. Degenerated discs, arthritis, or pinched nerves can cause neck pain. The problem can move from the neck to the shoulders. Even without spinal issues, sleeping can place undue stress on the neck and shoulders if done incorrectly. Try these 3 tips to relieve pain and wake up feeling refreshed.

1.Try a new pillow

Cervical spine pain often comes down to poor posture. When the neck and back are aligned, pain drops significantly. Poor posture does not only apply to standing and sitting. Sleeping can cause shoulder and neck pain. A proper pillow can dramatically reduce pain by improving posture. A large pillow can bring the head forward too much, while a flat pillow takes the head back. Try a pillow with memory foam that can help keep a good neck and spine alignment.

2. Changing your sleeping position

Some persons have a preferred sleeping position that stems from childhood. However, some positions, like sleeping on the stomach, can create chronic pain. By sleeping on the stomach, the neck has to turn to rest on the pillow. This, in turn, can cause neck strain, stiffness, and pinched nerves. Sleeping on the back or side can help relieve the pressure on the neck. However, this will take some time to adjust. Make a conscious effort to sleep each night in a position that favors proper alignment.

3. Try a nighttime stretch

Stiff muscles, combined with poor sleep position and pillows, can increase the risk of pain. Stretching both neck and shoulder muscles can help with more restful sleep. Before hitting the sack, sit with the shoulders and neck straight. Then use the opposite hand to stretch the neck to one shoulder, then alternate. From there, stretch the neck forward and backward. Repeat the exercise 10 times on each side. Exercise improves circulation and reduces stiffness and pain.

Put pain to bed for good

A great night’s sleep translates to other parts of life, bringing improved health and energy. If chronic pain is restricting the quality of sleep, try implementing these tips tonight. In a short time, these tips can significantly improve pain and sleep quality. When all else fails, don’t hesitate to speak with a doctor or sleep specialist to help decrease pain for good.