Waking up with a stiff neck after sleeping in the wrong position is a common complaint. Many patients describe it as a “crick in the neck”—a sharp, uncomfortable stiffness that makes it difficult to turn the head. While this type of neck pain is often temporary, it can affect your daily activities and quality of life.
At Texas Orthopaedic Associates, our spine and neck specialists in Dallas and Fort Worth, TX treat all types of neck pain, from simple strains to more complex conditions. Here’s what you should know about relieving a crick in your neck and preventing future discomfort.
What Causes Neck Pain After Sleeping?
A crick in the neck usually happens when the muscles and ligaments around your cervical spine (the neck portion of your spine) are strained. This can occur from:
- Sleeping in an awkward position
- Using an unsupportive pillow
- Sleeping on your stomach, which forces the neck into rotation
- Poor posture during the day, especially from computer or phone use
At-Home Remedies for a Stiff Neck
If your neck pain started after sleeping wrong, try these conservative treatments:
1. Ice or Heat Therapy
- Apply an ice pack during the first 24 hours to reduce inflammation.
- After that, use a heating pad or warm shower to relax tight neck muscles.
2. Gentle Neck Stretches
- Slowly tilt your head side to side and forward and backward.
- Avoid fast or jerky movements, which may worsen pain.
3. Over-the-Counter Pain Medication
Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, can help with pain and swelling.
4. Light Massage
Gentle massage to the affected muscles can improve blood flow and ease stiffness.
5. Supportive Posture
Keep your neck aligned with your spine while sitting, standing, and sleeping. Good posture reduces strain and helps healing.
Preventing Neck Pain While Sleeping
Because many cases of neck stiffness start in bed, prevention is key:
- Choose the Right Pillow: A cervical pillow or memory foam pillow helps keep your neck supported and aligned.
- Sleep on Your Back or Side: These positions reduce stress on the cervical spine.
- Maintain Healthy Spine Habits: Limit “tech neck” from phones and laptops, and take breaks to stretch throughout the day.
When to Seek Medical Care for Neck Pain
Most cases of neck stiffness from sleeping wrong improve within a few days. However, you should see a neck or spine specialist if you experience:
- Severe pain that does not improve
- Neck pain lasting longer than a week
- Numbness, tingling, or weakness in the arms or hands
- Headaches or limited range of motion
At Texas Orthopaedic Associates, our neck and spine specialists in Dallas, Plano, and Fort Worth provide advanced treatments for neck pain, spine injuries, and related conditions. Whether your pain is from poor sleep posture or a more complex issue, we are here to help you find lasting relief.
If neck or spine pain is disrupting your life, schedule an appointment with Texas Orthopaedic Associates today.
