How To Relieve Neck Pain From Sleeping Wrong
Last updated on April 12, 2025
Waking up with neck pain can be frustrating and disruptive, making it difficult to start your day. Poor sleeping posture, unsupportive pillows, or sudden movements during sleep can strain the muscles in your neck, leading to stiffness, soreness, and reduced mobility.
While many people experience temporary discomfort, persistent neck pain from sleeping wrong may require professional care. Chiropractic care is a natural, non-invasive approach that may help relieve neck pain, restore mobility, and support long-term spinal health.
At Ripple Chiropractic, we provide chiropractic treatment for neck pain in Melbourne, using a combination of spinal adjustments, soft tissue therapy, and posture correction techniques to help patients find relief from neck pain caused by poor sleep posture. If you frequently wake up with stiffness or soreness, read on to learn how to relieve neck pain from sleeping wrong and what chiropractic care can do to help.
Understanding Neck Pain from Sleeping Incorrectly
Sleeping in an awkward position can place excessive strain on the neck muscles, joints, and spine. Some of the most common causes of neck pain from sleeping include:
Using the Wrong Pillow
An unsupportive pillow that is too high, too low, too firm, or too soft can misalign your neck and spine, leading to stiffness and discomfort upon waking. Memory foam or cervical pillows that support the natural curve of your neck can help maintain proper alignment.
Sleeping on Your Stomach
Stomach sleeping forces the head to rotate to one side, placing strain on the neck muscles and joints. Over time, this can contribute to chronic pain and tension. Sleeping on your back or side is a better option for neck pain prevention.
Sudden Movements While Sleeping
Tossing and turning or sudden jerking movements can strain the neck muscles and ligaments, leading to pain and stiffness in the morning.
Poor Sleep Posture
A misaligned sleeping position can place stress on the cervical spine, resulting in neck stiffness and muscle tightness. Maintaining neutral spine alignment while sleeping is essential for preventing neck pain.
If you’ve woken up with neck pain, here are some ways to reduce stiffness and alleviate discomfort.
Ways to Relieve Neck Pain from Sleeping Wrong
If you’ve woken up with neck pain from sleeping in the wrong position, there are several ways to reduce stiffness, alleviate discomfort, and restore mobility.
Apply Ice or Heat
- A warm shower can help relax tense muscles, while a cold pack can reduce swelling and inflammation.
- Apply ice for 15-20 minutes to reduce inflammation, followed by heat therapy to improve blood circulation.
Perform Gentle Neck Stretches
Stretching can help loosen tight muscles and restore flexibility. Try the following:
Chin Tucks: Gently pull your chin towards your chest and hold for 5 seconds. Repeat 10 times.
Upper Trapezius Stretch: Tilt your head toward your shoulder and hold for 30 seconds to release tension.
Levator Scapulae Stretch: Turn your head to one side and gently pull your chin toward your underarm. Hold for 30 seconds.
Use a Supportive Pillow
- A memory foam or cervical pillow can help keep your neck in proper alignment while sleeping.
- Avoid pillows that are too thick or too flat, as they can strain the neck.
Improve Sleep Posture
- Sleep on your back or side, not on your stomach.
- Ensure your pillow supports the natural curve of your neck.
- Keep your spine in a neutral position to prevent strain.
Consider Chiropractic Care for Neck Pain Treatment in Melbourne
If neck pain persists, chiropractic adjustments may help by restoring proper spinal alignment and reducing muscle tension. Chiropractic care focuses on the root cause of neck pain, potentially providing long-term relief.
Chiropractor treatment may be an effective way to relieve neck pain
Chiropractic Treatment for Neck Pain
At Ripple Chiropractic, we offer chiropractic treatment for neck pain in Melbourne, using a variety of non-invasive techniques to help alleviate pain and stiffness.
Spinal Manipulation
Chiropractic adjustments help restore joint mobility, improve function, and reduce pain by realigning the spine.
Mobilisation Therapy
Gentle movements help loosen stiff joints and muscles, enhancing flexibility and reducing discomfort.
Soft Tissue Therapy
Techniques like massage and trigger point therapy help relax tight muscles and reduce tension in the neck and shoulders.
Neck Exercises and Stretching
Chiropractors recommend specific exercises and stretches to improve posture, strengthen neck muscles, and prevent future pain.
Hot and Cold Therapy
Applying heat or cold therapy can help reduce inflammation and promote healing.
Lifestyle Modifications
Improving posture, making ergonomic adjustments, and maintaining a healthy lifestyle may help prevent recurring neck pain.
How to Schedule an Appointment
If you’d like to book an initial consultation, call us on 1800 747 753 or fill out our online booking form.
FAQs
How long does it take for neck pain from sleeping to go away?
Neck pain from sleeping in an awkward position usually improves within a few days with gentle stretching, heat or ice therapy, and proper pillow support. However, if the pain persists beyond a week or worsens over time, seeking chiropractic care may help identify and address the underlying cause.
What is the best sleeping position for preventing neck pain?
The best sleeping positions for preventing neck pain are on your back or side, as they help keep the spine and neck properly aligned. Stomach sleeping should be avoided, as it forces the neck into an unnatural position, straining the muscles, joints, and ligaments over time.
Can a chiropractor help with neck pain from sleeping wrong?
Yes, chiropractic care focuses on spinal alignment, joint mobility, and muscle relaxation, all of which may help alleviate neck pain from poor sleeping posture. A chiropractor can also recommend stretches, exercises, and lifestyle changes to prevent recurring discomfort.
How do I choose the right pillow for neck pain?
The right pillow should provide proper neck support, keeping your head, neck, and spine aligned in a neutral position throughout the night. Memory foam or cervical pillows are great options, as they mold to the natural curve of your neck and prevent excessive strain.
When should I seek professional treatment for neck pain?
You should seek chiropractic care if your neck pain lasts longer than a week, worsens over time, or is accompanied by symptoms such as numbness, tingling, headaches, or restricted movement. A chiropractic assessment may help pinpoint the cause of your pain and create a personalized treatment plan for relief.
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