Stiff Neck from Sleeping

So you thought you'd get a whole lot of sleep on Friday night so that you're fully energized for that cross-country trip you were planning with your pals this weekend, huh? Well, well, it seems like your neck and shoulders had other plans for you and you realized this as soon as you woke up with the most painful case of a stiff neck and shoulder. Leave alone turning your head from side to side, it's difficult to even slightly tilt or nod your head when your neck and shoulder muscles stiffen and even a little effort to move your head leaves you with a terrible, shooting pain that lasts for at least half a minute - one of the most miserable 30-second stretches of your life! So why does this stiff neck thingy happen? What factors can cause you to wake up with pain and immobility in your neck and shoulder region? Let's find out.

Reasons Behind Waking Up with a Stiff Neck

What could be the reason behind a stiff and painful neck after you wake up from what was supposed to be a full 8 hours long good night's sleep? Well, the singular reason behind this phenomenon is a strained neck and shoulder muscle. Indeed, you can feel this when you attempt to move your neck or shoulders and find yourself unable to do so. This is because the movements are controlled by the muscles and when these muscles are under physical stress, they are unable to perform their regulatory function. Now the question is, what caused such strain to those darned neck muscles? You were sleeping all the time right? So, when all of your body was in a resting state, what were your neck and upper back muscles up to, to have gotten so badly strained? Well, the fault is mostly yours and it is your carelessness that is to be blamed.

Wondering why? Let's start with the bedding. Have you been having a neck and back problem ever since you got that new mattress? Try sleeping on a flat surface and see if that helps. If it really did help, then you probably need to change your mattress and get one that provides proper support to your back when you sleep. Also, check the size and contour of your pillow. If it is too high or too soft, it can give you a stiff neck in the morning by unnecessarily stretching your neck muscles and by not giving proper support to the neck. Next, let's focus on the room temperature. Do you set the AC too low when you prepare to call it a day? Too cold a temperature can freeze your neck and back muscles making them stiff by the time the cock crows! The third reason could be your sleeping posture but there is not much you can do about it as most of the time you don't consciously control your lying position when you're in deep slumber. Sleeping in a bad position all night can strain your neck, shoulder and back muscles and leave them sore.

Treating Stiff Neck

The first thing that you should do to ease your condition is to loosen those stiffened neck muscles. For this purpose, applying a heat pack (a hot water bag or a warm towel) for about 15-20 minutes should be the first course of action. This can be followed by very gently massaging the back of the neck by applying eucalyptus oil or a menthol based balm. The massaging should be done with all four fingertips of each hand joined together and moving in small circular motions along the back of your neck and extended to the shoulders for about 2-5 minutes. Once you feel you can move your neck somewhat easily and without pain, you can try some slow neck and shoulder stretches and head tilts (forward and side), in alternating sets of 4. Perform these exercises very slowly and smoothly to avoid worsening your condition further. If applying a heat pack and massaging with mentholated balm doesn't ease the stiffness even by a fraction, it is better to pay a visit to an orthopedist.

You should never attempt any of the above mentioned stiff neck exercises if you still find it difficult to move your neck even an inch. Forceful stretching will only worsen your condition. Prevention is always better than cure and hence, make sure that your sleeping environment is perfectly conducive for undisturbed slumber while giving maximum physical comfort and support. Dial up that AC a little and get yourself a good, certified-for-back-support mattress and a low pillow or cushion made from non sagging and least-compressing material. Avoid foam mattresses and pillows at all costs - they may seem soft and cozy but you end up damaging your spine due to poor body support afforded by foam. Let slumber be a tranquilizing, invigorating experience with nothing to compromise your comfort and well-being. Good night, sleep tight!