What causes neck pain upon waking? The relationship between sleeping position, pillow, and breathing.
My neck hurts when I wake up in the morning.
I feel like I slept in a strange position.
I feel like my pillow isn't right for me.
My neck and shoulders are incredibly stiff.
Do you have any of these concerns?
Neck pain upon waking up in the morning isn't always simply caused by "sleeping in a bad position."
Of course, sleeping position and pillow height can also be factors.
However, in reality, it is often related to habitual posture during the day, such as rounded shoulders or a hunched back, stiffness in the back, shallow breathing, and tension around the neck and shoulders.
Ideally, sleep is a time for the body to rest.
If you're experiencing neck pain from the morning, it might be a sign that your neck and shoulders are under strain even while you sleep, and your body isn't recovering properly.
This time, we'll explain the causes of neck pain upon waking up and the points you should consider when seeking treatment from a chiropractor.
Why does my neck hurt when I wake up in the morning?
Neck pain upon waking can occur because the neck has been held in an unnatural position and stiffened while sleeping, or because the muscles around the neck and shoulders have remained tense.
The following are some of the most common situations:
- Sleeping position is uneven
- The pillow height is not right.
- Less tossing and turning
• My neck and shoulders are tense.
- They have rounded shoulders or a hunched back.
- Shallow breathing and unable to relax even while sleeping
Morning neck pain may seem like a problem solely related to your pillow, but in reality, it can be related to the balance of your entire body.
Cause ① The pillow height is incorrect.
For people who wake up with a stiff neck, the first thing they often worry about is the height of their pillow.
If your pillow is too high, your neck is more likely to be bent forward while you sleep.
Conversely, if the pillow is too low, your neck may be more prone to arching, putting strain on the back of your neck.
the result,
- I wake up in the morning with pain in the back of my neck.
- My neck and shoulders are stiff.
・ Prone to getting a stiff neck
- I feel heavy-headed when I wake up.
This can lead to conditions like these.
However, if changing your pillow doesn't improve your neck pain, you may need to re-examine not only the pillow itself, but also your posture and the stiffness of your back.
Cause ② Uneven sleeping posture
If you always sleep in the same position, one side of your neck is more likely to be strained.
Those who sleep on their side frequently tend to have their shoulder lower, which can disrupt the angle of their neck.
If this condition persists for a long time, the muscles from the neck to the shoulders will stiffen, making you more likely to feel pain when you wake up in the morning.
for example,
- Always sleeps facing the same direction
I often sleep curled up on my side.
- In the morning, only one side of my neck hurts.
My shoulders feel heavy and sluggish.
If this sounds like you, it might be related to an imbalance in your sleeping position.
Since sleeping posture is an unconscious process, simply being conscious of "sleeping in the correct position" can be difficult.
Therefore, it is important to create a state where your neck, shoulders, and back are less likely to be tense throughout the day.
Reason ③ Infrequent turning over in sleep
Turning over in your sleep is an important movement for distributing the strain on your body during sleep.
If you don't turn over much in your sleep, you'll stay in the same position for extended periods, which can lead to strain concentrating on certain parts of your neck and shoulders.
especially,
・In the morning, my body feels stiff.
My neck and back feel heavy.
I often sleep on my side.
- When you wake up, your shoulders are turned inward.
If this is the case, it may be related to the fact that you don't toss and turn much in your sleep.
Possible reasons for reduced tossing and turning during sleep include stiffness in the back and hips, shallow breathing, and incompatibility with bedding.
Even if the pain is in the neck, it's important to also examine the movement of the back and pelvis.
Cause ④: Rounded shoulders and hunched back put strain on the neck.
Neck pain upon waking in the morning is also related to your posture throughout the day.
People who spend long hours at a desk or using their smartphones tend to hunch their shoulders forward and round their backs.
If you maintain this rounded shoulder and hunched posture for an extended period, your neck will tend to jut forward, and the muscles around your neck and shoulders will constantly be tense.
If you sleep in that position, it will be difficult to relax your neck and shoulders even while you're sleeping.
especially,
・ Mostly desk work
• Spending long periods of time looking at smartphones
- Shoulders tend to move forward
- I'm told my neck is sticking out.
- It hurts when I open my chest.
If this sounds like you, you need to re-examine not only your sleeping posture but also your posture during the day.
If your neck pain returns even after changing your pillow, it may be due to these kinds of postural habits.
Cause #5: Shallow breathing and inability to relax even while sleeping.
If you wake up with a stiff neck, you may have shallow breathing.
When your breathing becomes shallow, you use the muscles around your neck and shoulders to make breathing easier.
As a result, you may find yourself tensing your neck and shoulders even while sleeping, and your neck may feel heavy when you wake up in the morning.
especially,
・Difficulty taking deep breaths
I feel like I'm breathing with my shoulders.
- I don't feel rested even after sleeping.
- Easily gets nervous
- Neck and shoulder stiffness is difficult to get rid of.
If this sounds like you, shallow breathing may be related to your neck pain.
To make breathing easier, it's important to address not only the stiffness in your neck, but also the tightness in your chest, ribs, and back.
Things you shouldn't do if you have a neck ache in the morning
When you wake up in the morning with a sore neck, you might be tempted to rub it hard or stretch it forcefully.
However, forcing movement when the pain is severe can actually make it worse.
especially,
- There is a sharp, throbbing pain.
- The pain worsens when you move it.
- Numbness in the arms or hands
- Pain spreads from the neck to the shoulders and arms.
- Severe pain continues for several days
In such cases, it is recommended to consult a medical professional rather than attempting self-care.
If you only experience mild discomfort or heaviness, it's safer to relax your entire body by rounding and straightening your back, slowly moving your shoulder blades, and taking deep breaths, rather than forcibly stretching only your neck.
Re・Set examines not only the neck but also the balance of the entire body.
At Hashimoto's Re・Set chiropractic salon, when addressing neck pain upon waking, we don't just massage the neck; we check the balance of the entire body.
especially,
・Neck movements
• Position of the shoulder blades
Rounded shoulders or hunched back
- Stiffness in the back and chest area
・ Movement of the ribs and breathing
Sleeping posture habits
• Compatibility with pillows
• Desk work posture
We will perform the treatment according to your needs, taking into consideration factors such as these.
Waking up with a sore neck might be a sign that your neck wasn't getting enough rest while you slept.
"My neck still hurts even after changing my pillow."
"My neck and shoulders have been stiff since this morning."
"I tend to get stiff necks repeatedly."
"Not only my neck, but my shoulders and back also feel heavy."
If that sounds like you, why not take a look at your body's balance?
If you are looking for a chiropractic clinic near Hashimoto Station, please contact Re・Set Chiropractic Salon.
*If you experience numbness in your arms or hands, weakness, severe pain, or post-accident pain, we recommend consulting a medical professional.
I woke up this morning with a sore neck.
My neck hurts this morning.
Stiff neck, neck pain
Pillow, neck hurts
Neck and shoulder stiffness in the morning
My neck hurts even when I sleep.
Rounded shoulders, neck pain
Poor posture, neck pain
Shallow breathing, stiff neck
Hashimoto Chiropractic Clinic
Chiropractic treatment near Hashimoto Station
Neck stiffness, chiropractic treatment, Hashimoto
