Waking up with a stiff neck from sleeping can be surprisingly painful. You might not even be able to turn your head without it hurting. While it may not affect you after a few hours, a stiff neck can bring excruciating pain first thing in the morning. It's no way to start the day.
But the good news is that solving this problem could be as simple as switching out your pillow. Awkward neck positions, muscle strain, and poor sleep posture are all causes of stiffness when sleeping. If your pillow isn't supporting your neck and head properly, it could be to blame. Even if your neck pain began from a sports injury, the wrong pillow could be contributing to and aggravating issues further.
The experts agree: sleeping on the wrong pillow for your sleep position, size, and weight is one of the main sources of a stiff neck. Finding the best pillow for you will have you sleeping, and waking, pain-free.
Stiff neck from sleeping? Your pillow guide to pain-free slumber
When it comes to sleeping comfortably, it first comes down to figuring out your sleep style. Just as the best mattress for you is one that supports and cushions your body depending on the position you sleep in, choosing a pillow according to sleep style is key to pain-free sleep.
Is your pillow to blame?
If you're waking up with a stiff neck after sleeping, yes, your pillow could be to blame. Pillows should suit your size, weight, and the way you sleep. if the pillow you're resting on isn't right for you, there's no surprise you're suffering. As Dr. Kevin Lees, director of Chiropractic Operations at The Joint Chiropractic explains, 'pillows that aren't sized right or have lost their support can contribute to a stiff neck and further pain.'
Pillows have a lifespan, and if yours are past their sleep-by-date and have lost their fluff and shape, then they might not be supporting your neck as well as they once did. Otherwise, your current pillows, even if in good condition, could be to blame. Here's how to tell if your pillow is the reason you're experiencing a stiff neck depending on your sleep style:
Back sleepers: If you find you are 'looking at your feet rather than the ceiling when you lay in bed, then it could be your pillow is too thick,' explains Lees, 'forcing your neck forward.' On the contrary, if your neck is falling back and you're having difficulty breathing, it's likely your pillows are too flat.
Side sleepers: When in bed, if your 'shoulder falls forward your pillow is too flat.' says Lees, 'It should sit as if you are standing up, rather than folding beneath you in order for your head to reach the pillow.' If your ear is being pushed into your shoulder, your pillow could be too thick. 'Both of which can lead to upper back pain and neck ache.' he states.
Front sleepers: Stomach sleepers will either turn their head to sleep or bury their head face-down into a pillow. Turning the head is extremely dangerous and can easily lead to severe neck pain if your pillow is at the wrong height. A pillow is too thick and your neck will be pushed up and away from the spine. Sleeping without a pillow, or at least a very thin one is considered best for front sleepers.
How choosing the right pillow can help
Note that you should always consult a doctor if you're struggling with severe, and constant neck pain. Choosing the right pillow can help keep you a little more comfortable, but a practitioner may be able to identify and address any underlying causes.
When it comes to finding the perfect pillow to help with a stiff neck, you should look for the pillow that best suits your size and sleep style. James Leinhardt, sleep and posture expert and founder ofLevitex, states that 'the pillow we sleep on is not a one-size-fits-all-approach'. You should choose a pillow based on how big you are, and the position you sleep in. 'When lying down, your head should remain in a neutral position, and not be pushed forward, back, or to the side,' adds Lees.
Side sleepers should generally opt for medium loft pillows that fill the gap between the bed and your head that the shoulders create. Front sleepers will appreciate a thin, soft pillow, if any at al, that cushions the neck enough to relieve any pressure, and back sleepers should use firm, thinner pillows to keep the head from lifting, or sinking.
Best pillow for all sleep styles
Casper Original Pillow
Sizes: Standard, king
Filling: Polyester down alternative
Firmness: Medium
Care: Machine washable and dryer safe
This pillow is the perfect middle ground for those who switch sleep positions during the night. With a medium loft, it's not too soft, nor too firm to help most sleep comfortably. We loved it on test, and it has amazing customer reviews, with no complaints of a stiff neck.
Nolah Queen Squishy Pillow, 2 pack
Sizes: Queen
Filling: Shredded foam
Firmness: Adjustable
Care: Spot clean or dry clean
If you're a back sleeper with a stiff neck, you should switch to the Nolah squish. Thin, but not flat, you can stack the two pillows to create the perfect pillow height that molds to your body, and keeps your neck and spine supported.
Coop Home Goods The Original Pillow
Size: queen, king
Filling: Memory foam
Firmness: Medium
Care: Machine wash and tumble dry
A good choice for side sleepers, and those unsure which size pillow might be best for them without trying. The coop home pillow can be adjusted by adding or removing the memory foam fill. It'll fit the gap that side sleepers need to keep their head at the right height.
There are also specialist pillows on the market that offer extra support where you need it. 'Contoured pillows cushion the right areas' explains Leinhardt, 'A V-shaped pillow for example is perfect for side sleepers who need to keep their head upright and shoulders straight.' Woolroom's best-selling V-shaped pillow is designed to help those who suffer from shoulder, upper back, and neck pain.
FAQs
How long does a stiff neck last from sleeping wrong?
A stiff neck can be difficult to deal with, especially if it doesn't seem to be subsiding. Usually, if you've woken up with neck pain, it should go within a few hours. Stretching and gently massaging the area can help, though it might take a day or two before you start to notice any pain relief. While you should make sure your pillow is not to blame, you should consult a doctor if your stiff neck is particularly painful or it is proving to affect your day-to-day life. With the correct pillow, and advice from your doctor, a stiff neck should resolve itself within a week.
Can a stiff neck be caused by a mattress?
Yes. While pillows are the prime culprit for neck pain, a mattress that doesn't meet your needs can also cause a stiff neck. A mattress too firm, for example, can apply pressure to your joints and add stress to your muscles, causing discomfort. A mattress too soft may mean your body sinks into the bed, misaligning your spine, neck, and shoulders. Poor sleep posture can lead to a stiff neck as well as back pain. You should choose a mattress based on sleep style to ensure pain-free sleep.
Uncomfortable sleep isn't something you should ignore. If you're suffering from a stiff neck, back pain, or simply not getting a good night's sleep, it's important to prioritize your well-being. Sleeping well is vital for your health – make sure to consult a doctor and invest in getting your full eight hours a night.
FAQs
Stiff neck from sleeping? Here's how your pillow can help? ›
Front sleepers will appreciate a thin, soft pillow, if any at al, that cushions the neck enough to relieve any pressure, and back sleepers should use firm, thinner pillows to keep the head from lifting, or sinking. This pillow is the perfect middle ground for those who switch sleep positions during the night.
Should I sleep with a pillow if I have a stiff neck? ›For all sleep positions with neck pain, you should use a pillow under your neck that provides support, such as a rolled towel or cervical pillow.
How do I stop my neck from being stiff when I sleep? ›- Change your pillow. ...
- Avoid sleeping on your stomach. ...
- Try a new sleeping position. ...
- Consider changing your mattress. ...
- Improve your sleeping habits. ...
- Consider a visit to a physiotherapist.
Firmness and fill
Supportive pillows, which the experts we spoke to agree are the best option for people with neck pain, tend to be on the firmer end of the pillow spectrum. According to Dr. Schuler, “Those with neck or back pain will find that both medium-firm mattresses and pillows provide the best support at night.”
Avoid using too high or stiff a pillow, which keeps the neck flexed overnight and can result in morning pain and stiffness. If you sleep on your side, keep your spine straight by using a pillow that is higher under your neck than your head.
What's the best sleeping position for stiff neck? ›Lying on your side is the best sleep position for decreasing neck and back pain, according to a 2019 review. It may also be the best option for people who snore, are pregnant, or have digestive problems like acid reflux. Side sleeping helps keep your head and neck aligned with the rest of your body.
Why do I wake up with severe stiff neck? ›Causes of a stiff neck
Causes include sleeping in an awkward position (yes, this includes stomach sleeping) or tossing and turning throughout the night. Pillows are common culprits, whether you use too many or one that offers little to no support. Sometimes, though, your neck was tightening up before you hit the hay.
While a stiff neck may start improving after stretching, many times it can take a day or more before you notice relief. Typically, a stiff neck will resolve itself within a week.
What makes a stiff neck go away? ›Neck pain caused by muscle tension or strain usually goes away on its own within a few days. Neck pain that continues longer than several weeks often responds to exercise, stretching, physical therapy and massage. Sometimes, you may need steroid injections or even surgery to relieve neck pain.
Why is stiff neck worse at night? ›Depending on our sleep position, the type of pillow we use, and the condition of the mattress, we may actually be creating more stress and tension on muscles, ligaments, joints, and the spine itself. The result may be that we wake up with more pain than when we went to bed.
Is it better to sleep on a hard or soft pillow for neck pain? ›
For the 70 percent of us who sleep on our sides, firm pillows work best to ensure proper neck and head alignment.
Should your shoulders be on your pillow? ›The pillow for your head should support your head, the natural curve of your neck, and your shoulders. Sleeping on your stomach can create stress on the back because the spine can be put out of position.
Why does my neck hurt after sleeping? ›Irritated ligaments—tissue that connects bones to other bones—in the neck are one common culprit, and spasms of neck muscles are another. Either of these can be caused by sleeping “wrong,” especially since your neck muscles will be exhausted from holding up your head all day.
Why does the left side of my neck hurt after sleeping? ›A sore neck is likely due to sleeping in an odd position or holding your neck at an angle that stresses the muscles and tendons on that side. In many cases, the pain on the left side of your neck will subside on its own or with over-the-counter pain relievers and rest.
Should you sleep on the side of your neck that hurts? ›Side sleepers: Sleeping on the side is another good sleeping position for people with neck pain. Aligning the neck and abdomen regions of the spine can help reduce pressure on the cervical facet joint, stabilizing the neck and allowing it to move freely.
Do you sleep on the side of a stiff neck? ›The National Sleep Foundation recommends sleeping on your back or side as the best sleeping position for pain relief from stiff necks. Use a rounded pillow to support your neck's natural curve if you sleep on your back. You may also place a thin pillow cushion under your head.
Why can't I turn my neck after sleeping? ›The obvious culprit is that you've slept in an awkward position. However, a number of other factors may also be at play. Underlying muscle strain or tension – perhaps from overdoing it at the gym the day before, or because you sit slumped at a desk at work – may cause things to seize up overnight.
Does ibuprofen help a stiff neck? ›Minor neck strains may get better after a day or so of over-the-counter pain-relieving medication. Nonsteroidal anti-inflammatory medications (NSAIDs) like ibuprofen help reduce inflammation and decrease discomfort. Acetaminophen and naproxen are other over-the-counter medicines that can effectively relieve pain.
What pillows do chiropractors recommend? ›Chiropractors often recommend pillows made from memory foam or latex. These materials mold to your body and provide gentle support. You may also want to consider a pillow with a built-in neck roll. This can help keep your spine aligned while you sleep.
How many pillows should you sleep with neck pain? ›Other Ways to Support the Neck and Spine
In some cases, it's worth sleeping with two pillows. For side sleepers, it is recommended that people sleep with one pillow under their head and one pillow in between their knees. Back sleepers may want to place a pillow under their knees.
How firm should a pillow be for side sleepers? ›
Firmness. All of our experts agreed that medium-firm pillows tend to be the best option for people sleeping on their side. While there is room for personal preference here, a medium-firm pillow helps your head stay in the right position without sinking while you sleep.
Is my pillow causing neck pain? ›Your pillow
A pillow that doesn't support your head and neck properly can create tension in your neck muscles, and cause neck pain. Feather or memory-foam pillows may allow your head to be “cradled” at night, allowing for a neutral spine and neck.
Causes of a stiff neck
Causes include sleeping in an awkward position (yes, this includes stomach sleeping) or tossing and turning throughout the night. Pillows are common culprits, whether you use too many or one that offers little to no support. Sometimes, though, your neck was tightening up before you hit the hay.
Try not to jerk your head quickly or twist your neck. This can cause inflammation. Try gentle stretches, moving the head back and forth, then up and down. Ask a friend or partner to massage the sore area.
What is it called when you wake up with a stiff neck? ›Torticollis (or twisted neck) means having a stiff and twisted neck that hurts. A twisted neck also makes the head tilt to the side. Kids can develop torticollis (tor-tuh-KOL-is) for different reasons. The most common causes aren't serious.