Sometimes I fall asleep and wake up with neck pain and a headache, what can I do?
Lourdes
— reader of elDiario.es
Neck pain and headaches are common problems in our society, especially for those who spend long hours in front of screens, in poor posture, or experience high levels of stress. That is, a large number of people.
According to the guide prepared by the Spanish Pain Society, low back pain represents 30% of total acute pain. This is followed, at a distance, by knee pain (19%) and headache (16%), but very closely, in fourth position, is neck pain (15%). Adding neck pain and headache, often related, these represent more than a third of the total acute pain in Spain.
Headache and neck pain
The origin of neck pain and headaches can be due to several factors. Muscle tension, derived from incorrect posture, is one of the most common causes. Keeping your head tilted forward for long periods, such as when sleeping in poor posture, or when using electronic devices, puts great pressure on the neck muscles. For example, the phenomenon called in English text neck, which with a slightly loose translation we could call “WhatsApp cervicals”.
A human head weighs about four kilos. Several studies have been able to measure that the pressure exerted by the weight of the head on the neck increases to 18 kilos when tilted at 30 degrees and up to 27 kilos at 60 degrees. This can cause inflammation of the ligaments, muscles and nerves in the neck, leading to osteoarthritis and increased curvature of the spine. In the long run, this prolonged overload causes muscle tension that can trigger tension headaches.
Prolonged overload on the neck causes muscle tension that can trigger tension headaches.
Research suggests that frequent tension headaches may be due to the activation of certain neurons that transmit sensory information from the body’s pain receptors to the brain, becoming hyperexcitable. Poor neck posture when sleeping will only aggravate this situation.
Additionally, stress and anxiety contribute to neck pain. When a person is under constant stress, the muscles in the neck and shoulders tend to contract, increasing tension and the perception of pain. To this we must add injuries or wear and tear of the spine, such as cervical osteoarthritis or herniated discs. These pathologies usually compress the nerves, causing pain that can radiate from the neck to the head.
When we wake up with neck pain, or with the famous “torticollis”, a very painful muscle contraction that causes the head to rotate to one side, it is most commonly the result of improper posture during sleep or the use of a pillow that does not provide adequate support. When sleeping, the cervical spine should be kept aligned with the rest of the spine. Choosing the right pillow depends on the position in which you usually sleep. If the pillow is too high or too low, it can cause an uncomfortable tilt of the neck, which puts strain on the muscles and ligaments surrounding the cervical area. This tension accumulated during several hours of sleep is what causes stiffness when waking up.
Another common cause of morning neck pain is bruxism or teeth grinding, which can cause tension in the muscles of the neck and jaw. Stress and anxiety also play a role in this case.
When sleeping, the cervical spine should be kept aligned with the rest of the spine. If the pillow is too high or too low, it can cause an uncomfortable tilt of the neck, which puts strain on the muscles and ligaments surrounding the cervical area.
To relieve cervical pain, especially those derived from poor posture or muscle tension, practicing certain stretching and strengthening exercises can be very beneficial. These are some of the recommended exercises:
Upper trapezius stretch
It focuses on relaxing the trapezius muscle, which connects the base of the skull to the shoulders and upper back. This muscle is key for neck and shoulder mobility. When tense, it can compress nearby nerves, which can cause neck pain and tension headaches.
Sit up straight and tilt your head to one side, bringing your ear closer to your shoulder. Use the hand on the same side to apply light downward pressure, intensifying the stretch. Hold the position for 20-30 seconds and repeat on the other side.
neck rotation
Neck rotation primarily works on the sternocleidomastoid and scalene muscles, which are responsible for lateral and rotational movements of the head. These muscles often accumulate tension due to improper posture and stress.
To do this exercise, sit or stand with your back straight and slowly turn your head to one side, bringing your chin toward your shoulder. Hold the position for five to 10 seconds, return to center and repeat on the other side, performing five to 10 repetitions on each side.
Chin retraction
Chin retraction activates deep neck muscles, such as the deep cervical flexors, which are important for maintaining good alignment of the cervical spine. When the head is tilted forward for too long, these muscles weaken, causing tension in the back of the neck and contributing to pain. This exercise helps correct forward head posture, strengthening the muscles and better distributing the load on the cervical spine.
Sit or stand with your back straight and gently push your chin back, as if you were trying to create a double chin. Hold the position for five seconds before relaxing. Do 10-15 repetitions.
Scalene Stretch
Stretching the scalene muscles, which connect the cervical spine to the upper chest, is essential for relieving pressure at the base of the neck. These muscles tend to be tight in people with a slouched posture, and their tightness can contribute to compression of the brachial nerves, which can cause pain that radiates to the neck and head.
Sit up straight, tilt your head to the side and back, looking diagonally upward. Place one hand on your collarbone to maintain the position and increase the stretch. Hold the position for 20-30 seconds and repeat on the other side.
Shoulder raise
The shoulder raise focuses on the trapezius and levator scapulae, which also tend to accumulate a lot of tension when emotional stress is high. To do this exercise, sit or stand with your back straight. Raise both shoulders toward your ears and hold for three to five seconds before slowly lowering them. Perform about 10-15 repetitions.
Other changes to prevent neck pain
Studies support the effectiveness of exercises as non-pharmacological interventions, that is, they can help us avoid painkillers or anti-inflammatories to relieve neck pain and improve quality of life. In addition to exercises, adopting good postural practices is a very important part of preventing the appearance of these discomforts. Maintaining proper posture during work, ensuring the screen is slightly below eye level, and using chairs with good lumbar support, all reduce the strain on the neck.
Neck pain in the morning requires us to investigate the position in which we sleep, and look for a pillow with adequate support. Any pillow or position that puts the neck in a forced position is very likely to cause tension and pain in the long run.
Practicing relaxation and stretching techniques, such as yoga, can also be of great help in reducing stress and relieving muscle tension. Taking active breaks during work, with short five-minute breaks every hour to move and stretch your neck muscles, is also a simple but effective strategy for preventing stiffness and pain. Including these exercises in our daily routine can help us reduce the tension accumulated in the neck and improve our quality of life.
* Darío Pescador is editor and director of the Quo magazine and author of the book your best self Posted by Oberon.
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