Struggling with neck pain in the morning? This is a common complaint that could be explained by something as simple as your choice of pillow or your posture throughout the day. You don’t have to accept neck pain as an inevitable sign of ageing, and there is nearly always something you can do to find relief.
In this guide, we’re breaking down 7 common causes of neck pain and how you can overcome this common complaint.
Morning neck pain is often caused by everyday factors like sleep posture, pillow support, daytime posture, stress tension, or teeth grinding — and small changes can make a real difference.
7 common causes of neck pain in the morning
If you’re waking up in the morning feeling anything but refreshed, it could be down to one of these common issues.
Poor sleep posture
Something as simple as sleeping in a strange position at night can lead to neck pain the following day. Stomach sleeping is most likely to cause discomfort, as it forces you to twist your neck for extended periods, putting pressure on the cervical spine. An uncomfortable sleeping position could be because of your pillow or mattress, or it could be the result of sharing a bed with someone else.
Choosing the wrong pillow
A flat or unsupportive pillow will cause you to have neck pain the following day. It’s not just pillows lacking in support that you should worry about, as a pillow that is too firm can also cause issues. If you suspect your pillow is to blame, consider switching to an ergonomic pillow designed for your sleep style.
Mattress lacks support
Sometimes it’s not your pillow that is your problem but your mattress. A mattress that lacks support will cause your back to curve and this can put pressure on your neck. A cheap fix for a sagging mattress would be to place a board underneath to provide extra support. If you’re in a position to do so, you might also consider upgrading to a mattress that provides sufficient support.
Posture during the day
It might be nothing to do with your sleep, but in fact your posture during the day could be causing neck pain. Extended time spent at a desk or looking at your phone can lead to poor posture, which can cause your neck to hunch forward. As your head is so heavy, this puts strain on your neck muscles, and you’ll carry this tension through the night and into the morning. Try taking a yoga class to help strengthen the core and neck muscles to encourage better posture.
If your neck pain is worse on workdays, daytime posture (desk setup and phone use) may be playing a bigger role than your sleep position.
Grinding your teeth at night
If your pain is closer to your jaw, ears or cheeks, it could be a sign that you are grinding your teeth while you sleep. This is often the result of stress and anxiety and it can lead to widespread health problems, along with damage to your teeth. You’ll need to visit a dentist and get a custom mouth guard that will help to protect your teeth and reduce your night time teeth grinding.
Stress tension
Stress can show up in lots of different ways, including tension in the neck and shoulders. If you find yourself carrying tension in your body, this is a sign that you might not be dealing with stress very well. The first step would be to reduce sources of stress in your life. If this is unavoidable, changing how you think about stress using mindfulness techniques can help you to take control.
Underlying injuries
Your neck pain in the morning could be an indicator that you have another condition that needs to be addressed. An old injury such as whiplash can reappear at any time in your life if you are experiencing periods of stress or if you have an unsupportive sleep environment, this can aggravate previous conditions.
Frequently asked questions
What is the best remedy for neck pain in the morning?
Neck pain is often linked to muscular strain and overuse. To alleviate the immediate discomfort, you can use over the counter pain medication. A warm compress can also help to gently activate the muscles and ease inflammation and discomfort in the area.
What are some long-term solutions for neck pain?
For long-term solutions, you need to identify and understand the cause of the issue. It’s often the case that either your sleep position, your pillow or your mattress is causing your discomfort. Investing in a quality mattress and avoiding anything too soft can help to ease discomfort. You can also explore specialist pillows that provide the best possible support for the cervical spine.
How does exercise help with neck pain?
By finding ways to introduce movement into your day, you may find that you can find relief from discomfort while also helping to strengthen weak muscles. This can also help to improve your posture during the day, which can help to prevent pain at night and in the morning. Another benefit of exercise like yoga is that it can help you to combat stress, which is another common cause of morning neck pain.
