Why Do I Have Neck Pain With An Adjustable Bed? 9 Tips To Prevent Neck Pain

Why is my neck hurting despite the fact that I sleep on an adjustable mattress?

Adjustable beds aren’t the cause of a lot of neck problems.

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However, due to the manner you sleep and the placement of your pillow when you sleep,

Research shows that one of the health benefits of adjustable beds is the alleviation of neck discomfort.

At some point in their lives, most people will have had a sore or aching neck.

According to the World Health Organization, neck and back pain are among the most common chronic bone or muscle problems.

A good night’s sleep can be tough to come by if you suffer from neck pain.

The pain in your neck might be alleviated by making certain changes to your sleeping patterns.

This keeps you from laying on your back for long amounts of time at a time, too.

Pillows, on the other hand, might induce neck pain.

Your mattress should be at least 6 inches high in order to allow you to sleep comfortably.

How Can an Adjustable Bed Reduce Neck Pain?

Those who suffer from neck and back pains can greatly benefit from an adjustable bed.

An adjustable bed’s position can be changed to an inclined angle by turning it.

This means that a flat mattress is more calming and comfy for sleep.

In addition, those with neck or back discomfort benefit greatly from the inclined position.

A 45-degree angle of your head lowers the tension of your spinal column, which alleviates pain.

An additional benefit of an angled head rest is that it eliminates the need for many pillows, which can lead to neck problems and injuries.

Elevating the bed’s foot also allows you to elevate your legs while bending your knees.

This position alleviates stress on the back.

Adjustable beds can help ease some of the pain and pressure that these conditions can bring, as well.

Why do I experience neck ache with an adjustable bed?” is a common question.

It’s possible that your sleeping position is to blame.

You may have a problem with the adjustable bed’s position.

Sleeping Elevated Helps with Spinal Alignment & Spinal Health

1. Why Spinal Alignment is Important

There are many people who suffer from back pain who realize how important it is to take care of their spine. When the spine is out of alignment, more than only back discomfort can be felt. When the heart isn’t functioning properly, it can cause harm to other parts of the body and have a negative impact on one’s overall health. The spine isn’t just responsible for maintaining a straight and balanced posture. It also protects the central nervous system, which is a vital role. Proper spinal alignment ensures that the central nervous system can effectively transmit information from your body to your brain. It’s not just back discomfort that can result from a misaligned spine; headaches, joint pain, digestive issues and sleeplessness can all occur. The central nervous system can’t function correctly if the spine is out of alignment. Anxiety and despair are often triggered by these symptoms. When the body is out of equilibrium, it has to resort to painful self-manipulation in order to carry out its function, which is what causes the negative effects of spinal misalignment.

2. Why Lying Flat Causes Back Pain

People who sleep on their backs or stomachs flat may experience unwelcome back ache in the morning. This is due to the spine’s natural S-curve not being properly maintained when lying flat.

3. Flat on Back

When lying flat on one’s back in the supine face-up posture, the spine is observed to be bent back, smoothing out the lower back’s natural forward curvature. When the tiny joints between the vertebrae are inflamed, persons who suffer from facet joint syndrome may experience soreness. Spinal stenosis symptoms might be exacerbated by bending the spine backward when lying flat on one’s back.

4. Sleeping on Stomach

When lying on one’s stomach instead than on one’s back, the spine is forced to bend forward. People with herniated discs will experience more pain in this prone position, which causes the discs to migrate even further back and causes the lower back to arch out of proper alignment. Those who sleep on their stomachs may also feel more pain from a previously strained back. When the head is pulled to one side, it can create neck pain and interfere with breathing properly.

5. Choose the Correct Mattress and Pillow

It’s impossible to please everyone when it comes to selecting a mattress and pillows.

6. Mattress Choice

You should be able to wake up in the morning feeling rested and without any pain. The memory foam mattress conforms to the body’s natural curves and the spine’s curvatures, providing ideal pressure point support and cradling the spine for optimal spinal health. Mattresses with a medium-firmness level are the most popular choice for persons who share a bed because 80 percent of respondents feel that this firmness level is ideal.

7. Pillow Choice

It is important to consider your sleeping position and your spinal health while choosing a pillow. Because a pillow that is too high can leave a gap between the neck and the bed surface, the loft or height of a pillow should be considered. The neck, back, and shoulders will be put under a lot of stress as a result. Ideally, a cushion should provide cradled neck support so that the head can rest comfortably. A decent memory foam pillow adjusts to allow the neck to align properly with the chest and lower back so that the spine remains in a proper position.

8. How to Properly Sleep for Spinal Health

Spinal alignment is undoubtedly impacted by sleep. The more you toss and turn in your sleep in an attempt to find a more comfortable position, the more stiff and painful you may feel when you wake up. Lessening back discomfort and promoting improved spinal health can be achieved by using an adjustable bed frame while you sleep. Check out this link for further health advantages.

9. Back Sleeping

In order to maintain the lumbar spine’s natural bend and allow the lower back to relax as you sleep on your back, consider placing a pillow between your knees. Avoid using a thick or large pillow to prevent more discomfort from being caused by the head being pushed forward too far. A neck roll, or rolled-up towel, can be added behind the nick to provide additional support and prevent a gap. Place a foam wedge under the knees to support the lumbar region. Stenosis pain can be relieved by placing a pillow beneath the knees, which mimics the elevating of the knees provided by an adjustable bed.

10. Stomach Sleeping

This position is the most detrimental to spinal health because the head is pushed to turn and the spine is hyperextended. Instead, doctors advise their patients to try moving to a sliding sleeping position.

It is important to use a thin cushion to support the body slightly to one side if you can’t fall asleep on your stomach. As the spine is bent forward, this should prevent it from becoming overly twisted.

11. Side Sleeping

A pillow placed between the knees is recommended for side sleepers. There is no need to worry about the knees falling out of alignment, as this keeps them in a straight position and prevents the top leg from falling toward the mattress.

Allow the neck to be properly supported by the head cushion, with no gaps. It is important to choose an ear-to-bed filler pillow to keep the neck and spine in place.

12. Sleeping Elevated

Using an adjustable bed foundation to raise your head and shoulders is the best way to improve spinal health and alleviate back discomfort. Many people who suffer from back problems find that sleeping on a raised bed rather than a flat one provides them with pain alleviation.

If you have spondylolisthesis, a reclining position while you sleep can help alleviate the pain you feel in your lower back. Patients with this ailment, which causes one vertebra to migrate forward over another vertebra below, can have a better night’s sleep in this raised position.

Back osteoarthritis, also known as facet joint arthritis, causes stiffness and pain in the morning for many people. As a result of the compression of joints, people who sleep on adjustable beds are able to position their sleep station in a position that alleviates the pain, making it easier to wake up. It is known that lumbar spinal stenosis can produce pain when standing in a straight position. Most people get relief by bending forward. As it is painful to stand up straight, lying down on a mattress will also be painful for individuals who are seeking to sleep. An adjustable bed can help alleviate stenosis pain by allowing the user to recline in a more comfortable posture.

Tips To Prevent Neck Pain

Neck pain can be avoided by following a few simple guidelines.

Here are a few things to keep in mind:

Tip #1. Find a comfortable and suitable sleeping position

It is easier to keep your head in the correct position if you sit on your back or side.

You’ll be less likely to experience discomfort or stress as a result of doing this.

The neck and head will be in an unpleasant posture even if you are a fan of sleeping on your stomach.

Tip #2. Make sure you are hydrated

Your neck’s cushions are nourished and sustained by water.

Adults should drink at least eight large glasses of water each day, according to medical professionals and other authorities in the field.

People who want to avoid neck pain should use this method.

Tip #3. Make sure you take good care of yourself.

One of the most efficient strategies to avoid discomfort when sleeping is to ensure that you have adequate support.

Muscle tension can be alleviated by obtaining the right mattress or pillow for your body’s needs while you sleep.

The body is supported by a bed that is adjustable.

Adjustable weights allow you to fine-tune how hard or gentle you want to feel in different places of your body.

A bed’s capacity to be adjusted to suit your needs is more than just a way to alleviate neck pain.

You’ll be able to sleep better as a result of better circulation.

Tip #4. Take a nap

Make sure you get adequate sleep.

Neck pain relief is one of the many benefits of a good night’s sleep.

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Before you go to sleep, be aware of the precautions.

Tip #5. Relax and unwind

Stress is another common cause of neck pain.

Put forth every effort to avoid any and all potential sources of stress.

Make use of the counter space by placing your phone there.

Look for a good book.

If you want to unwind, use a soak in the tub with a variety of body products.

When you’re in the tub, make sure your neck and head are appropriately supported.

Tip #6. Think about receiving massage

The cost of a massage can be worth it if the ache in your neck isn’t too bad.

Choose a professional who is well-versed in the method they’ll be employing.

Never get married to someone who is only there to help you.

Tip #7. Use ice

To alleviate neck pain, ice packs are a quick, affordable, efficient, and cost-effective option.

Alternatively, if you don’t have any, place some cubes on a clean, dry towel and then apply them on the problem region for about 10 minutes.

You should remove the ice as quickly as possible if you notice any soreness in your neck.

Tip #8. Stretch your body

In order to alleviate the discomfort and stiffness associated with neck pain, basic, progressive stretching movements can help.

Online resources are a great place to start if you’re suffering from neck pain.

A combination of strength and flexibility exercises, cardio workouts, and trigger point exercises could be utilized.

Tip #9. Think about purchasing an adjustable bed

Many people enjoy the adjustable bed’s ability to provide a more restful night’s sleep.

You can use an electronic remote or your own body weight to get the perfect sleeping posture.

In addition, the numerous pillows that come with it allow you to comfortably sleep in an inclined position.

The ache in your neck will go away if you sleep on this mattress.

There will be no more neck ache in the end.

8 Benefits Of Adjustable Beds

1. Improves Back Pain

Back pain sufferers can find some relief and pain reduction with adjustable beds. The question is, how?

As for back discomfort, it’s vital to raise the upper body and sometimes even the legs, or at least bend the knees, to alleviate the symptoms. However, placing pillows under your upper body isn’t enough because they’ll fall off the bed and leave you in a flat position.

With an adjustable bed, this is where the spotlight shines through. The bed’s head and footboard can be raised or lowered as desired. As a result, elevating the head and/or foot of the bed will allow you to sleep higher. The upper and lower back, in particular, will be relieved of all strain in this manner. The nerves in the lower back, which are often the source of lower back pain, will be less compressed as a result.

As a bonus, you’ll be able to achieve a “zero-gravity” position by raising the bottom of the bed, which will help alleviate back pain while you sleep.

2. Helps With Snoring And Sleep Apnea

If you snore a lot or have obstructive sleep apnea, an adjustable bed may be the solution for you.

In this scenario, too, head elevation is crucial. Head elevation lowers tissue vibration, or snoring, because snoring is caused by pressure or obstruction in the throat, which can be alleviated by raising the head above the shoulders. When it comes to OSA, a slightly forward-facing jaw is necessary in order to keep the airways open.

The therapy will function better and it will be easier to obtain a good night’s sleep, despite the face mask, if you’re getting CPAP treatment.

The zero-gravity position has to be mentioned again. Simply raising the head and foot of your bed with the help of an adjustable bed will do wonders for your health.

There is no pressure on the neck or body when you are in the zero gravity position. The head elevation maintains the airways open, while the leg elevation relieves pressure on the aforementioned pressure points.. People who snore or suffer from obstructive sleep apnea should sleep in this position.

3. Helps With Heartburn And GERD

Even if you don’t suffer from heartburn or GERD, sleeping in an upright position can have a positive impact on your digestive system. Even if you’ve gone to bed with a full stomach, a slight elevation of the upper body will help you digest your food more quickly. You should not have to suffer because you suffer from heartburn, GERD, or acid reflux every time you eat and lay down.

Because of this, adjustable beds are a standout. You can adjust the height of your upper body with this type of bed. Heartburn (chest pain as if you’re having a heart attack) can be avoided if you’re at a higher altitude. Even a modest inclination can make a big impact in keeping stomach acid in the stomach. For the best results, we recommend raising the bed’s head at least 6 inches.

4. Improves Shoulder Pain (Especially After Surgery)

If you’ve had shoulder surgery, you may not be able to sleep at night because of the pain. As a general rule, doctors advise sleeping on one’s back or in a “zero gravity” position.

However, relying just on pillows to get a good night’s sleep can be challenging. They’re more likely to fall out of the bed and injure you even more. Fortunately, an adjustable bed’s height works perfectly in these situations.

Adjustable beds can give the necessary upper body elevation for people who prefer not to sleep in a horizontal position. The muscles in the shoulder area, as well as the tendons, are relieved of their stress.

As long as the patient’s bed is elevated enough, they can use a cushion to elevate the patient’s arms after surgery while still sleeping in an overnight sling.

5. Relieves Leg Swelling

People with swollen legs, whether they’re elderly, pregnant, or suffering from a disease, will do anything to alleviate the swelling. It’s a common misconception that simply lying down will help reduce swelling and inflammation.

Swelling will only worsen and could even cause pain if you lie horizontally, as this position allows fluids to collect and form a “pool.” As a result, elevating the body while resting or lying down is critical. However, the use of pillows and other aids to elevate the bed will not last long, and the pillows will inevitably fall off as you sleep.

Because of this, adjustable beds are one of the greatest ways to deal with this problem. They keep the legs elevated all night and all day, allowing fluids to circulate instead of pooling in the legs.

So, if you want to reduce the swelling and alleviate the pain caused by it, then you should invest in an adjustable mattress.

People with varicose veins or other standing-related health conditions can benefit from adjustable beds. Lower-limb elevation offers much-needed comfort and rest.

6. Other Ways Adjustable Beds Can Be Beneficial

• Assists those who are unable to walk due to age, illness, injury, or accident to maintain their sense of self-reliance and dignity. Because of this, it might be irritating to be unable to get into or out of bed. Fortunately, the elevated head of an adjustable bed can help persons with mobility challenges get out of bed. One’s mental and physical health may benefit greatly from increasing their level of mobility independence.
• An adjustable bed’s ability to elevate the upper or lower body quickly improves blood flow. Elevating certain regions of the body, reducing pressure on pressure points, and allowing normal blood flow and circulation throughout the body are all possible with the help of an adjustable bed.
• Adjustable beds are indicated for people who have sleep disorders like insomnia or are otherwise sleep deprived. This is due to the bed’s ability to accommodate a wide variety of cozy sleeping positions. For example, sleeping in a zero-gravity position increases the likelihood of falling asleep, staying asleep, and waking up feeling rested.

Which Adjustable Bed Should You Buy? (What We Recommend)

1. Blissful Nights E6 Adjustable Bed

Couples with differing sleep preferences may find this adjustable bed ideal. Individual adjustments can be made to each side of the bed without disrupting the other side or the sleep of one’s partner.

As an added bonus, the beds can be controlled via voice, remote, and Alexa to provide additional features like massage and nightlight in addition to frictionless adjustment. The bed also has a zero-gravity position for you to sleep in. In other words, you have the option to raise the bed’s head and foot end, allowing for a more comfortable resting posture.

2. TEMPUR-Ergo Adjustable Bed Bases

TEMPUR-Ergo adjustable bed bases are a great option if you’re searching for a long-lasting, high-end adjustable bed base. Zero-gravity positioning, head and foot elevation, and two-zone massages are all provided by these bed bases.

Voice control and Snore response are all included with the Smart Base. In addition to wireless remotes and USB ports, the bed bases have a Quiet Mode so that you don’t disturb your companion while making adjustments to your side of the bed.

3. GhostBed Adjustable Bed Base

In terms of adjustable beds, the GhostBed is one of the greatest options on the market. Designed to help those with lower back discomfort, sleep apnea, couples with varied sleeping habits, and those seeking comfort and relaxation, this mattress is an excellent choice. In addition to the anti-snore setting and massage options, the bed may provide the zero gravity orientation.

Additional amenities include LED under-bed illumination, USB power connections, and a wireless remote control, just to name a few. It’s a win-win situation for everyone because the bed platform may be used with any type of mattress.

Woke Up With Neck Pain? Here Are Some Possible Reasons Why

Do you recall when or where the discomfort in your neck first appeared? Was it immediately following an injury, or did it develop over time without your knowledge? Chronic neck pain might prevent us from getting a good night’s sleep, causing us to wake up stiff the next day. Sleep is supposed to be a time of recovery for your body, not a time for you to feel additional discomfort. When you first wake up, you may experience pain for any of the following causes.

1. Wrong Sleeping Position

It may seem trivial, but the posture in which you sleep can have an impact on your neck pain. According to study, as much as 5% of new occurrences of chronic pain can be traced back to sleep disorders. [1] A “crick,” or stuck sensation, can develop in your neck if your spine is not in neutral position as you sleep, leading to a stiff neck the next day. Neck pain might also result from sleeping incorrectly. To avoid waking up with a stiff neck, read on to learn about the benefits of various sleeping postures.

• Stomach sleeping is the worst position for your neck while you sleep. When you sleep on your stomach, your neck cannot be in a neutral posture because you must twist your head to the left or right in order to sleep. While it may be easy to go off to sleep in this posture, it’s bad for your spine and can result in a painful neck the next day. As if that wasn’t horrible enough, you’ll have to bear the weight of your 11-pound head for hours on one side of your face.
• Side Sleeping: Many people find it extremely comfortable to sleep on their side. People with sleep apnea prefer to sleep in this posture since it helps alleviate insomnia and acid reflux illness. Sleeping on one’s left side has been shown to improve blood flow and ease of breathing while asleep. It’s possible to get a pinched nerve when you sleep on your side if you don’t use an appropriate cushion to support your neck and shoulders. [2]
• Experts encourage sleeping on your back, despite the fact that just 8% of individuals do so, because it is good for your neck health. A good night’s sleep can be achieved by sleeping on one’s back since the spine is in a neutral position and the neck is not strained. The esophagus should always be elevated above the stomach in order to prevent acid reflux. As the finest mattress for back sleepers in 2020, the SleepFoundation.org has chosen the Yaasa Mattress as the winner. People with sleep apnea should avoid this position since the tongue can obstruct airflow.

2. Poor Sleep Hygiene

Additionally, poor sleep habits may contribute to neck pain. To watch hours of Netflix or check your phone before going to sleep can lead to persistent pain in the neck and other portions of the back. Don’t do these things, no matter how enticing they may be! Keep your spine in a neutral position as you sleep, and you’ll avoid putting unnecessary stress on your body. It’s also possible to get a better night’s sleep if you don’t have any technology in your bedroom.

3. Improper or Uncomfortable Mattress

Has your old mattress developed an indentation down the center? In spite of how cozy it could appear, it’s time to get rid of this! One-third of our lives are spent sleeping, so getting a good mattress is critical to avoiding or at the very least managing neck and shoulder problems. Neck and shoulder discomfort might occur if your spine is misaligned as a result of a sagging or bumpy mattress.

4. Wrong Type of Pillow for Your Neck

Your pillows, like your mattress, play a role in the health of your neck as you sleep. An overstuffed or too thin cushion may really be doing more harm than good to your neck. Always make sure your pillow provides adequate support for your neck, which usually entails using a higher neck cushion than a higher head pillow. The lack of support for your neck indicates that you’re not using a pillow.

5. Cold Air at Night

Neck stiffness and irritability are possible side effects of this less prevalent issue. Your neck may become tight due to the chilly air coming from a fan or vent as you sleep, which may cause you to wake up in pain or discomfort. Always keep an eye on the temperature in your bedroom, and sleep with the fan pointed away from you to avoid overheating. [5]

How to Sleep to Avoid Neck Pain

It’s time to adjust your sleeping environment and habits if you’ve identified any of the above causes as a cause of your neck pain. How can you get a good night’s sleep if you have neck pain? There are a few basic changes you may do at home to improve your diet.

We’ve already emphasized how crucial your sleeping positions are for the health of your neck. Lie on your back with your spine in a neutral position to keep your neck in the optimal position. Sleeping on your stomach can put extra strain on your muscles since it forces your head to twist to one side.

Invest in a Better Mattress

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Your sagging mattress may be the underlying cause of your neck problems, therefore it’s time to replace it with a new one. Investing in a mattress that is both medically appropriate and supportive can be a game changer.

You should take your sleeping posture into consideration when purchasing a new mattress. The type of mattress you sleep on should match your sleeping style. In other words, if you sleep on your back a lot, a firmer mattress will be healthier for you. When it comes to side sleepers, a more cushioned mattress is needed in order to keep the spine, hips, and shoulders in proper alignment. Comfortable and supportive memory foam, like that utilized in The Yaasa Mattress, is perfect for sleeping in any position.

Consider an Adjustable Bed Frame

Alternatively, you may want to consider an adjustable frame, such as the The Yaasa Adjustable Bed, which may be used to support your body while you sleep. In a matter of seconds, you can change from sitting upright to lying down comfortably for zero-gravity slumber with this adjustable bed system. There are built-in luxury amenities such as USB ports, a backlit wireless remote, and LED lighting so you may have everything at your fingertips when you’re slumbering peacefully. There’s no need to squint.

Choose the Right Type of Neck Pillow

A variety of neck-relieving pillows are available to assist you obtain a good night’s rest and reduce neck pain. If you wake up with a sore neck, it’s a good idea to get a custom-fitted neck pillow. It’s critical to have the correct amount of height in your pillows. If you sleep on your back, you should have a pillow that is high enough to support your neck. Here are the best pillows for different sleeping positions, explained:

• Back sleepers should use a thin pillow to keep their neck in its natural curvature while sleeping on their backs. You can also use a circular pillow that can support your head and neck. Since the Memory Foam Pillow is designed to conform to the shape of your head and neck, you can sleep on your back or side comfortably. An other option for keeping your neck in its natural curvature while sleeping is a cervical pillow. If you can maintain this position throughout the night, you will lessen the risk of strained neck muscles due to the pillow’s support. It is important to maintain proper neck alignment in order to avoid injury, stiffness, and pain.
• Those who sleep on their stomachs are advised against doing so by sleep experts. In this position, your neck muscles will be more strained because your spine is not in neutral alignment.
• Side sleepers need thicker pillows to evenly disperse the weight of the neck and shoulder.. The neck cushion should be a little thicker than the one for the head, as we previously stated. It doesn’t matter if you’re sleeping on your side or back, because shredded foam pillows conform to your body. You can also place a pillow between your knees to further correct your spine. This may be useful in the event that you suffer from nighttime neck ache. [1]

Any pillow’s objective is to return your neck back into its natural position as you sleep. List of pillows that can assist alleviate neck pain is provided below…

Pillows that can help with neck pain:

Properly sized cushions

lumbar support pillows

Cushions with Memory Foam Fillings

Feather cushions

Pillows filled with a liquid substance

• Pillows made from towels can be made at home

Another approach to alleviate neck pain is to place a small rolled towel under your neck in addition to the cushion under your head for additional support. The rolled towel fills the distance between the head and neck to preserve appropriate alignment and alleviate any pain that may arise from this position. Towels tend to unroll in the night, so this is only a temporary solution while you decide on a neck pillow.

How to Treat Neck Pain from Sleep

Is there a way to get rid of the ache in my neck caused by a bad night’s sleep? For those who suffer from neck pain when sleeping, here are some common home treatments and therapies.

Use a Hot Compress or Heating Pad

Neck stiffness can be a symptom of sleeping on one’s neck too much, which puts undue tension on the neck muscles. This may result in a reduction in blood flow. Applying a heat compress to the area where tight muscles and neck pain are present is an effective method of promoting blood flow. Apply heat for up to 20 minutes 10 to 15 minutes before going to bed in order to help your body get ready for sleep. [1]

Ice therapy

When you’re battling with neck stiffness, a hot compress may be your best bet, but a cold compress can assist reduce swelling. Wrap a clean towel over several ice cubes and place them on the injury for 20 minutes at a time to reduce swelling. To avoid a painful cold burn, avoid placing ice directly on your skin.

Get a Massage

Another method for relieving neck pain is to have a professional masseuse work on it for you. Your neck, shoulders, and back are the most probable places to become stiff, so ask a spouse or family member to gently knead them. As with heat, a massage also stimulates blood flow to the targeted location. As blood flow rises and muscles begin to stretch, symptoms may diminish.

Keep Moving and Try Stretching

To keep your neck muscles from stiffening, you should continue to walk and move. If stiffness in your neck is causing you discomfort, try some light stretching to loosen things up. Stretching can help alleviate the symptoms of poor posture, which is a typical cause of a crick in the neck. To get you started, here are a few ideas:

Shoulder Rolls

• Start by taking a good look in the mirror and standing tall.
• Roll your shoulders in a forward and backward motion to begin with. 10x
• Roll in the opposite direction for a second time. 10x

Neck Stretch

• Begin by either standing or sitting up straight.
• Hold your head as far to the right as it will go for 15 seconds.
• We’ve reached a stop
• Focus on the left side of your body for 15 seconds, then return to the right.
• We’ve reached a stop
• Repeat 3-4 times each day.

Shoulder Blade Stretch

• Remain unmoved and uninvolved.
• If it doesn’t feel too strenuous, clasp your hands behind your back while squeezing your shoulder blades together.
• Release after five seconds of holding
• Ten times is a sufficient number of repetitions.

Car Stretch

• Your headrest should be aligned with your chin while you’re sitting in the backseat of a car.
• You can do this by gently lowering your head into the headrest.
• 30 seconds of holding

If done regularly, these easy neck stretches can have a significant impact on your neck’s health and flexibility. Even if you don’t have a neck problem, we still prescribe these since they can help prevent damage.

Gentle Yoga Class

It’s possible to include stretching into your daily routine with the help of gentle yoga classes. Yin yoga is a relaxing, low-impact exercise that promotes flexibility and eases muscle tension. While in a yoga session, you can test out different stretches under the guidance of your instructor in a controlled environment. If you find yourself in an unpleasant situation, you should request a change. The child’s pose, a basic beginner’s yoga posture that helps lengthen your spinal column, is a nice one to try on your own. This stance can be seen in action here.

Over-the-Counter Medications

Painkillers including ibuprofen, naproxen, and acetaminophen that are available over-the-counter can help relieve neck pain. Headaches will be relieved by these as well.

Water Therapy

Water therapy may also be helpful in relieving neck pain. Begin by standing in a warm shower and doing some neck and shoulder stretches while you’re at it. Swelling in your muscles can be reduced by the warm water’s temperature and the motions you make in the water.

Go Ergonomic in Your Workplace

Make your workplace ergonomically friendly, whether it’s at home or in the office of your employer. Begin by adjusting your chair so that your feet are flat on the floor and your knees are little lower than your hips. This will help you relax. Set your computer up on a computer stand or a stack of books so that it’s at eye level. For those who wish to go even further, a height-adjustable desk is an option. To reduce the stress on your wrists and arms, consider purchasing an ergonomic mouse and keyboard.

Try Physical Therapy

When a neck injury is to blame, physical treatment may be prescribed to prevent long-term neck pain problems. In order to decrease stiffness and improve strength, you can expect to do a variety of muscle and joint exercises throughout your physical therapy sessions.

Visit a Chiropractor

Chiropractic therapy is sought by about 8% of adult Americans each year for their discomfort, so it’s worth checking into. The Greek term for “hand” (cheir) and “activity” (praxis) translates to “chiropractic,” which is what a chiropractor does. Adjustments are made to the joints using their hands. An adjustment is a rapid, controlled force that loosens the joint and relieves the pain. A procedure known as cervical manipulation is used to treat muscle spasm and pinched nerves in the neck. [6]

Limit your Smartphone Usage

For lengthy periods of time, your neck muscles are under a lot of tension because you’re constantly looking down at your phone. When using your phone for business, be sure that it is level with your eyes. Use loudspeaker mode or earbuds instead of squeezing your phone between your shoulder and ear to avoid straining your neck.

Consult your Doctor

In some cases, at-home remedies may not be enough to alleviate neck pain. A trip to the doctor is highly recommended if you are experiencing persistent, severe neck pain. The best course of action in this situation is to seek the guidance and treatment of a medical professional.

Other Common Causes of Neck Pain

Assuming your neck pain isn’t being triggered by any of the main causes listed below, here are some more possibilities that could be causing your discomfort. Consult this list and get the advice of a doctor if you have any questions.

Acute Injury

It’s not uncommon for a neck injury to be caused by a rapid movement or forceful collision. Whiplash is a term used to describe a type of neck injury that occurs in car accidents. Your neck muscles, ligaments, tendons and bones can all be injured by whiplash. For example, it might lead to aches and pains in the back or shoulders or even dizziness, as well as stiffness. [7]

Extreme activities or a serious accident can also put your muscles in an unnatural position that puts your vertebrae at risk. In some cases, you may not feel the full impact of the injury until a few days later, so it’s crucial to take care of your neck at this time.

Stress

Neck pain can be brought on by a variety of factors, including stress. When we’re under a lot of pressure, our muscles stiffen up, which can lead to things like tension headaches and neck pain. Stress can also lead to a lack of sleep at night, preventing your body from adequately recuperating from the day’s activities.

Posture

When you’re sitting or standing all day, poor posture can have an impact on how you feel. Your neck can be harmed over time if you spend all day staring at a computer screen that isn’t at eye level. In addition to staring at your phone, this also applies.

Muscles that are too tense or weak

Another probable reason of neck pain is stiff or weak muscles. Your muscles may be stiff or weak if you have neck pain when you wake up. Strengthening them with specific workouts under the guidance of a physical therapist is an option for you. Here is a selection of simple ones that you can try at home.

Arthritis

People over 60 are more likely to suffer from cervical spondylosis, or neck arthritis. As we become older, our spines naturally wear and tear, resulting in discomfort and stiffness in the neck. [8]

Inflammation of the discs

In time, the discs in our cervical spine begin to degrade, causing pain and discomfort. A stiff or aching neck may be the outcome. Shoulder-to-hand pain, numbness, and weakness can result if the discs degenerate to the point that nerve pressure is created.

Muscle twitches.

It is possible to get a neck spasm due to an injury, as well as from stress, bad posture, or overuse. To determine whether or not you are suffering from a muscular spasm, look at your neck muscles. If left untreated, these can lead to headaches. [9]

A Disc Herniation in the Back

When it comes to neck aches, a herniated disc is one of the most common culprits. During a disc rupture, the gel-like internal material is released. This might cause tingling and numbness in the neck and arms. A herniated disc may usually be healed with simple therapies like rest and physical therapy over the course of six weeks. [10]

Myofascial Pain Syndrome

A pinched nerve occurs when a nerve in your neck is injured or squeezed. In other cases, it may feel like pins and needles or a lack of mobility in the neck.

A Stroke of the Heart

Neck pain isn’t something everyone associates with a heart attack, but it could be one of the signs. An emergency room visit is necessary if you have severe neck discomfort that is also accompanied by shortness of breath, nausea, excessive perspiration and/or pain in either your jaw or your arm.

Meningitis

An inflamed thin tissue covering the brain and spinal cord causes meningitis, which then becomes life-threatening. Get medical help right away if you have a fever and a headache, as these symptoms could indicate meningitis.

Neck Pain: Symptoms to Worry About

In addition to the symptoms described below, neck pain can develop on its own or in conjunction with them. If you see any of these symptoms, consult a doctor immediately to rule out a more serious issue.

• Headaches
• Reduced jerking of the head
• Tightness and muscle spasms
• tingling and numbness in your hands and arms.
• Hand and arm numbness and tingling
• Fever
• The agony in my chest is unbearable.
• Swelling of the glands
• Having a hard time swallowing
• an issue with the bowels or bladder

Frequently Asked Questions

Can sleeping position cause neck pain?

You can wake up with a “crick” in your neck if your neck is out of alignment or under stress as you sleep. Your sleeping position, pillow, mattress, and sleep environment all have an impact on your neck’s health while you sleep.

How long does neck pain last from sleeping wrong?

It’s common for neck pain caused by sleeping incorrectly to subside within a few hours. If the discomfort persists for more than a few days, there is a good chance that something else is wrong. You should see a doctor if you experience any of these symptoms.

What is the best sleeping position for neck pain?

If you suffer from chronic neck pain, sleeping on your back is highly recommended. It is possible to get a good night’s sleep when lying on your back since your spine is in a neutral posture and your neck is not under any tension. The worst position for generating neck pain is to sleep on your stomach.

Final Thoughts

Please let us know if you have any other questions or concerns about adjustable beds. You should think about a bed’s quality, individual adaptability, longevity, and cost before you acquire one of these things.

You must be able to access all of these features to ensure that your money is well spent. Make sure to get in touch with the manufacturers of the beds you are interested in to learn more about their advantages. Even your doctor can be consulted. Make an appointment with a doctor who is knowledgeable with your medical history. You’ll be able to tell if an adjustable bed is good for you or not this way.

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Danh mục: Health