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What to Do for Neck Pain When Lying Down  

What to Do for Neck Pain When Sleeping on Pillow

Do you enjoy a pain-free life most of the time, but experience neck pain when lying down? You aren’t alone. Lots of people have trouble sleeping due to neck pain, and often, the pain doesn’t flair up until the head hits the pillow. Find out how you can avoid neck pain when you’re in bed.

Stretch Before Sleeping

You know you need to stretch before exercising, but did you know it’s also a good idea to stretch your neck before going to bed? Your neck muscles can become tight and tense during the day, and you need to relieve that tension before hitting the sack. Stand a foot from a wall and put your hands over your head. Hold that position for several seconds and then place your hand on the wall. Move your head from the left to the right while pointing your chin at the floor. This will stretch your neck out, so you will be less likely to experience neck pain when lying down.

Don’t Take Your Phone to Bed

Are you guilty of looking at your phone while lying in bed? That could be the cause of your neck pain. You likely look down at your phone, and that puts a great deal of pressure on your neck. The extra force can hurt your tendons, ligaments, and muscles. There is another issue with looking at your phone in bed, too. The light it emits tells your brain it’s time to wake up, so you will have a harder time falling asleep. Ditch the phone so that you can enjoy a pain-free night’s sleep.

Choose the Right Pillow

Your pillow could be the cause of your neck pain when lying down. Your pillow needs to be the proper height to support your neck when sleeping. If you sleep on your back, go with a thin pillow. If you’re a side sleeper, your pillow needs to be a bit thicker, so your head and neck will stay between your shoulders. The broader your shoulders, the thicker the pillow needs to be.

What if you sleep on your stomach? This is a bit more complicated. Sleeping on your stomach is hard on your neck and is likely to cause neck pain. If possible, don’t sleep on your stomach. If you simply cannot fall asleep any other way, go with the thinnest pillow you can find. You also have the option of sleeping without a pillow. That might feel strange at first, but it can help you avoid neck pain when lying down.

Do You Have Persistent Neck Pain?

If your sleeping habits cause your neck pain, these tips will fix the problem. However, if you still experience neck pain, you could have an injury. Visit an experienced neck pain doctor for an evaluation. Then your doctor can devise a treatment to eliminate your neck pain. Once your neck pain is under control, you will be able to get a restful night’s sleep and wake up feeling refreshed.