If you experience frequent neck pain, you’ve probably tried light massages or hot showers to get some relief. But when the pain follows you to bed, the discomfort can keep you up all night. Even when you manage to get some shuteye, sleeping in a bad position sometimes leaves you with even worse pain in the morning. Here are a few neck pain relief tips that could help you heal and get quality rest.

3 Sleeping Tips for Neck Pain Relief

1. Find the Right Position and Pillow

Sleeping on your back or your side is the best for your body. Sleeping on your stomach, on the other hand, places stress on your nerves, joints, and muscles. As a result, maintaining this position could leave you with waking up with aches—including neck and back pain.

If the cervical muscles and vertebrae are not properly aligned during sleep, you can develop a sore and inflexible neck.  That’s why it’s beneficial to find a pillow that supports the natural curve of your spine. Both feather and memory foam pillows can provide the correct support. If you’re unsure which product is best for you, consult a chiropractor.

2. Power Down Your Phone

Smartphone use around bedtime can cause neck pain for a few different reasons. Texting, for example, can place your head at an angle and put up to 60 pounds of pressure on the neck. As such, using your phone before or in bed can cause excessive stress that results in neck pain.

Additionally, the blue light emitted by smartphones is known to impair natural sleep processes and make it difficult to relax before bed. When sleep is interrupted, your body may not be able to recover properly, contributing to neck muscle and joint damage.

For these reasons, it’s a good idea to avoid looking at smartphones and other blue-light-emitting screens in the hours leading up to bedtime.

3. Stretch Your Neck Before Bed

Stretching before bed can alleviate tension that contributes to neck pain. To stretch for neck pain relief, stand straight with both your arms at your side and your head tilted toward the ground. Position your head toward one shoulder at about 45 degrees and tilt the chin toward your chest until you feel the neck muscle tighten. Hold this position for up to a minute or as long as you can tolerate. Repeat these steps on the other side.

Whether chronic pain is preventing you from getting good sleep or interrupting your daily activities, turn to Randy R. Collins, D.C. for comprehensive support. As an experienced chiropractor in Honolulu, HI, Dr. Collins will pinpoint the cause behind your symptoms and provide personalized treatments to promote long-term healing—including chiropractic adjustments for neck pain relief. Dr. Collins can also teach you helpful neck and back exercises to improve flexibility and alleviate discomfort. To learn more about these services, visit this Oahu chiropractic clinic online. For appointments, call (808) 839-7474.