Neck pain is something that many people experience, especially those who sleep on their stomach. It’s important to find ways to avoid neck pain while you are sleeping so that you can wake up feeling refreshed and energized! The last thing you will want to deal with during the day is intense neck pain as it can really ruin your day.
We all know that getting a good night’s sleep is important, but avoiding neck pain while you are sleeping can be just as important. If you’re one of the unlucky people who has to deal with chronic neck pain, this post is for you! We will discuss how to avoid or reduce your risk for developing it by making some changes in your bedtime routine.
Tips for avoiding neck pain
Do stretches before bed and upon waking up
One of the best ways to avoid neck pain is by avoiding tension and holding your body in certain positions for long periods of time. Stretching out your muscles before bed can help you sleep better, especially if they are feeling tight or tense. This will also prevent them from cramping up during the night! When you go to sleep with loose muscles, you will be able to fall asleep faster and sleep deeper than you normally do.
Another good thing to do upon waking up is to do some basic stretches. This will help your muscles get loosened up and ready for the day ahead of you. If you do this every morning upon waking up, you should see a positive effect in the amount of soreness you experience per day. When we do not exercise or stretch our muscles often, they can become very tight and tense and cause a long-lasting effect on our bodies. Stretching is something that everyone can do and it will have a positive effect on their body.
Be conscious about your posture throughout the day
Doing stretches before bed can help prevent neck pain, but what about avoiding neck pain during the day? How do you keep your body in good posture throughout the day so that you are not putting your muscles under strain for long periods of time?
The best way to avoid this is by being conscious about how we sit and stand. It’s important to keep your back straight and head up as you go through the day. A good way to do this is by avoiding sitting in the same position for long periods of time. If you have to sit at a desk all day, make sure that your desk is ergonomically correct and try not to lean on things.
If you are someone who has to stand up throughout the day, it’s important that you keep good posture as well! Keep your hips and shoulders back, but avoid arching your back. You can keep a small pillow in between your lower spine and chair to support it if you need the extra help. It’s also important that we take breaks throughout the day where we stand up and walk around for at least five minutes! This will get our blood flowing again so that muscles don’t get stiff or tense.
Sleep in the proper position
When trying to avoid neck pain, the last thing you will want to do is sleep on your stomach or side because this puts a lot of unnecessary strain and tension on the muscles in your neck. Sleeping with your head either too far forward or backwards can also cause pain when you are awake, so avoiding these positions at night is very important!
Instead of sleeping face down like many people do, try sleeping on your back or side. Try to keep a pillow under your neck when you sleep so that it’s not bent downwards too much which will strain the muscles in your shoulder and cause pain throughout the day. Your pillow should not be too high or too low, which can cause additional pain. The pillow you use should be the perfect height so that it keeps your neck straight and not in an awkward position all night.
Stay hydrated throughout the day
When we are dehydrated our blood becomes thicker and harder for it to flow throughout the body. This can cause muscles to tense up in certain areas, including your neck! Keeping hydrated throughout the day is very important so that you don’t feel as sore or stiff when you wake up each morning.
If you do not like drinking water throughout the day, you can also try adding some cucumbers or lemon slices to your glass of water. Not only will this make it taste better and help with hydration levels, but it is full of antioxidants which are great for avoiding soreness in muscles! These ingredients are very low calorie so they won’t cause any extra weight gain. No matter what way you do it, it is important to keep drinking water so that they discs in your spine and neck are well hydrated.
Use proper lifting techniques
If you are someone who has to lift a lot of heavy items up and down throughout the day, it is very important that you use proper lifting techniques. When we try to rush or pick something up in an awkward way, there’s more chance for strain and pain on our bodies. This includes avoiding bending at your back when picking things up and avoiding twisting your neck or back when carrying something.
When you lift up an item, try to bend at the knees instead of bending over with a straight back. If it is too heavy for that, then make sure you use both hands and keep it close to your body so that there isn’t any extra strain on your muscles! By performing these proper lifting techniques, you are much less likely to put additional strain on your neck or back and continue to avoid neck pain.