Many of us have faced the problem of neck pain from time to time. This pain can be caused by excessive pressure on the neck muscles due to overwork, injury, or poor sleep. Fortunately, in most cases, neck pain is nothing to worry about. Usually, this pain subsides after a few hours or a day or two at most.
Causes of Neck Pain
Since a person must be careful not to put too much pressure on his neck muscles, sleeping comfortably during neck pain is impossible. But the question that arises here is what causes this?
Improper Body Posture
Whether standing or sitting, it can put muscle pressure on muscles and ligaments and stress on joints. Over time, this high pressure and stress can cause disc degeneration, nerve compression, and muscle spasms, leading to neck pain and discomfort.
Stretching or Pressure on the Muscle
Many factors can cause stress on the neck muscles. Among these cases, we can mention bad sleeping, improper posture, sitting at a desk or computer for a long time, or sudden and violent neck movement during exercise.
Heart Attack
Although every case of neck pain cannot be attributed to a heart attack, if neck pain occurs suddenly along with shortness of breath, nausea, sweating, and arm or jaw pain, go to the emergency room immediately.
Hurt
During an accident, due to the sudden strong movement of the neck, it is exposed to damage and injury, referred to as whiplash or neck strain. Intense sports or falling from a height can cause muscles to be stretched to different positions and even damage the spine.
Meningitis
As we age, the discs of the cervical spine begin to degenerate due to natural wear and tear. This can lead to neck stiffness and pain. If the discs are damaged to the extent that they pressure the nerves, other symptoms such as weakness, numbness, and pain from the shoulder to the hands may appear.
Degenerative Disc Disease
As we age, the discs of the cervical spine begin to degenerate due to natural wear and tear. This can lead to neck stiffness and pain. If the discs are damaged to the extent that they pressure the nerves, other symptoms such as weakness, numbness, and pain from the shoulder to the hands may appear.
Sleep Apnea
People with apnea often sleep on one side to make breathing easier. This causes the nerves to be pressed and causes neck pain and headache.
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How to Prevent Neck Pain
Most cases of neck pain are related to improper neck positioning and joint erosion factors due to aging. Keep your head in the center of your spine to prevent it. In addition, some simple changes in daily activities can help prevent neck pain. As an example in this regard, the following can be noted:
- Correct neck alignment: When sitting or standing, ensure your shoulders are squarely in line with your hips, and your ears are directly over your shoulders.
- Give yourself a break: To prevent cervical disc herniation, if you work for long hours at the computer or go on a long trip, get up, walk around, and stretch your neck and shoulders.
- Adjust the position of your desk, chair, or computer with your body: in this case, the monitor or screen should be at the level of your eyes, and the knees should be slightly lower than the thighs. In addition, use the seat handle when sitting.
- Avoid holding the phone between your ear and shoulder while talking: in this regard, it is better to use a phone or hands-free to talk on the phone.
- Quit smoking: Smoking can increase your risk of developing it.
- Avoid carrying heavy packages on your shoulder: the weight and pressure on the shoulder, in this case, can cause neck muscle strain.
- Get in the correct position when sleeping: in this position, your head and neck should be in line with your body. When sleeping, use a small pillow under your neck and try to sleep on your back so that your thighs are also on the small pillows. In this way, the muscles of the spine can be straightened.
Symptoms of Neck Pain
Neck pain may occur along with other symptoms, including the following:
- Headache
- Decreased head movement
- Muscle spasms and cramps
Most of the time, it is relieved with the help of home remedies. However, when the symptoms last for more than a week or are accompanied by nerves, a doctor should be consulted to determine the source of the pain and adopt the appropriate treatment.
How can you sleep with neck pain?
A person cannot sleep comfortably at night despite chronic neck pain, which leads to insomnia. Finding a way to sleep with your neck pain will help you cope with your neck pain and headaches until they subside altogether.
Adjust the Height of Your Pillow according to Your Sleeping Habits and Body
When sleeping, adjust the height of your pillow to prevent it. The pillow’s height should be adjusted according to the sleeping position of each person.
- Those who sleep on their back: these people should use thin pillows so that the neck maintains its natural curve.
- Those who sleep on the stomach: experts do not recommend sleeping on the stomach because it causes more pressure on the neck muscles.
- Side sleepers: These people need thicker pillows to ensure that their necks and shoulders are aligned. A great way to determine what type of pillow to use is to measure your height and the width of your shoulders. For petite people, it is recommended to use a thin pillow.
Neck Pillow
The neck pillow is designed to maintain the neck’s natural curvature while sleeping. If you can maintain this position throughout the night, the chances of straining your neck muscles due to the pillow’s support will decrease. One of the advantages of this pillow is that it helps a person sleep better at night. The function of these pillows is to help keep the neck parallel to the head and back. Correct alignment of the neck plays a role in preventing injury, stiffness, and pain.
Sleeping Position
Are you looking for tips on how to sleep with neck pain? The position of a person’s body while sleeping plays a role in causing neck pain. Experts recommend sleeping on your back because, in this position, less pressure is applied to the neck.
Creating Support for The Neck
Another way to reduce neck pain is to place a small rolled towel under the neck. This towel fills the space between the head and neck and reduces pain by maintaining the correct alignment.
Mattress
If you are looking for what points to pay attention to so that you can sleep despite neck pain, it is better to see what type of mattress you are using. The type of mattress you sleep on impacts a person’s sleep and general health. If you sleep on your back or stomach, sleeping on a firmer mattress is recommended. While side sleepers need a softer surface to support the spine, hip joints, and shoulders. Innovative foam mattresses protect joints with their malleability.
Neck Physiotherapy to Treat Pain and Injury
Physiotherapy is one of the most common methods of treating chronic neck pain. Most physical therapy programs for neck pain include therapeutic methods to reduce pain and/or stiffness enough to begin a neck strengthening and stretching exercise program. The specific methods and exercises used in physical therapy and the duration of treatment programs are different for different people.
The Effectiveness of Physiotherapy
Many studies have investigated whether physical therapy reduces spine-related pain, such as back or neck pain. There is moderate to strong evidence that physical therapy can help reduce pain and improve neck range of motion. Some studies have found even more therapeutic benefits for neck physiotherapy when combined with other treatments, such as aerobic activities.
One of the challenges of collecting good data on the effectiveness or ineffectiveness of physical therapy is that it is difficult to measure how well a person is following their treatment plan. For example, a person may perform exercises poorly or in a way other than prescribed, making the treatment less likely to be effective.
