Ah, summer in Australia. It’s the time for embracing the great outdoors, from beachside surfing to camping under the starry skies.
Yet, there’s a common spoiler that often lurks in the shadows of these idyllic scenes – waking up to the unwelcome grip of neck pain.
Do you struggle with neck pain after waking up?
Imagine waking up in your tent to the sound of waves, ready for a day of adventure, but instead you’re greeted by a stiff, aching neck.
It’s like a wrench thrown into your well-oiled holiday plans, turning what should be a time of relaxation and joy into a cycle of discomfort and frustration.
In this blog, you’re going to discover the causes of neck pain after waking up, and 3 key ways to alleviate it.
Understanding Neck Pain After Waking Up
Neck pain after waking up isn’t just a nuisance, it’s a signal from your body.
Often, the holiday season can inadvertently bring about changes in our sleeping environment and posture.
Maybe it’s the unfamiliar pillow at a holiday home, the awkward angle in a hammock, or even the posture you hold while catching that perfect wave.
These changes can strain your neck, leading to pain that greets you first thing in the morning.
How To Alleviate Neck Pain After Waking Up
Optimise Your Sleeping Setup:
Getting the right support for your neck is crucial, whether you’re in your everyday bed or adventuring away from home.
But how can you ensure better support?
Here are a few tips:
- Travel Pillow Choices: Look for ergonomically designed travel pillows. Memory foam options are great as they mould to the shape of your neck, providing consistent support.
- Inflatable Pillows for Camping: These are lightweight and can be adjusted to your comfort level. Some come with contours that align well with the neck and head, supporting your cervical spine.
- Pillow Placement: Your pillow should fill the space between your neck and the mattress perfectly. It’s not just about having a pillow, but how you use it. The pillow should support both the neck and the head, keeping your spine in a neutral position.
Morning Stretch Routine
Incorporating a simple stretching routine into your daily routine can significantly alleviate neck stiffness.
Here’s a simple routine to start your day:
- Neck Rotations: Slowly turn your head to the right until you feel a stretch. Hold for 5 seconds, then turn to the left. Repeat 5 times on each side.
- Side Tilts: Gently tilt your head towards your shoulder, leading with your ear. Hold for 5 seconds on each side. This stretch targets the sides of your neck.
- Controlled Nods: Nod your head slowly, bringing your chin towards your chest, then gently tilt it back to look upwards. This movement stretches both the front and back of the neck.
- Frequency: Perform these stretches every morning, especially before starting activities. It can even be done while still in bed!
Mindful Posture and Movement
Your day-to-day activities have a significant impact on your neck health.
Being mindful of your posture can prevent a lot of discomfort:
- Correct Sleeping Posture: Try to sleep on your back or side. Stomach sleeping forces your neck to twist, which can lead to pain.
- Proper Lounging: When relaxing, use additional support like a rolled-up towel under your neck. This is especially helpful when lounging on uneven surfaces like hammocks or recliners.
- Activity Posture: If you’re surfing, focus on keeping your neck aligned with your spine when paddling. During hikes, maintain a level gaze rather than looking down or up for extended periods.
- Breaks and Checks: Every hour, do a quick posture check. Are your shoulders hunched? Is your neck strained? Adjust accordingly and take brief breaks to stretch.
Ready To Say Goodbye To Neck Pain After Waking Up?
Waking up to neck pain can be more than a mere inconvenience; it’s a barrier to fully enjoying the summer holidays. But here’s the good news!
This November, at Focus Osteopathy, we’re offering a FREE Neck Pain Assessment.
Our experienced team is here to help you understand the root causes of your discomfort and guide you towards effective, personalised solutions.
Take advantage of our FREE Neck Pain Assessment.
During this session, you’ll have the opportunity to consult with one of our resident osteopaths.
They’ll help identify the root causes of your discomfort, offering personalized advice and unwavering support.
If this sounds like the answer to the pain that you’ve been searching for, arrange your FREE Neck Pain Assessment by filling in our simple web form or call our Mount Waverley or Murrumbeena clinic at 1300 003 007 and a member of the team will be happy to help!
Other Free Resources For Neck Pain After Waking Up
Read Our Blog – 5 Things That Will Not Help Your Neck Pain
