Sometimes, it can often surprise us how the smallest things in life, can actually affect our health. Small things like carrying that heavy bag on the same shoulder every day, or that terrible posture you’ve learnt at work, but so desperately want to get rid of. That’s right everyone… it all adds up.
When I get patients ask me ‘why do I get neck pain?’ it can sometimes be difficult to answer. Not because I don’t know how to ease neck pain, but I don’t know their personal circumstances.
What I can suggest however, is that it is your night time routine that is causing you neck pain.
Why you ask? let me explain…
What many people don’t seem to know is that the head is designed to be in a position where your ears are vertically in line with your shoulders. By having your head in line with your shoulders, it gives stronger support to your head from your neck.
If your head is tilted slightly, then the support won’t be as great and it will cause your neck to feel the pressure.
Now this is something that many people do at nighttime and probably don’t really think of…
Sleeping with 2 pillows can cause havoc for your neck if they don’t support your head correctly. If you have 2 pillows they can sometimes prop your head upwards, tilting your heads forwards.
By doing this, your head is in an unusual position and will continue to be for roughly 8 hours. Not only this but your neck will also feel the pressure. Because your head isn’t supported correctly, your neck takes the role of support whilst you sleep.
That’s a lot of pressure for your neck for 8 hours!
A general rule I have is to sleep with one pillow. It may feel a little weird at first (and by weird I mean flat), but once you get used to it, it will make a great difference. If you only have one pillow, it will support your head, whilst allowing it to stay in line with the body, giving your neck a well deserved rest!
Another thing that you are probably doing that’s not helping your neck is…
Reading, checking emails or playing on your phone before bed. Whichever it is, the same action is applied to all of them. As you unwind in bed doing any of the above, your head is tilted.
Because your head is tilted, the support isn’t coming from your shoulders anymore, but from your neck. Right, so with this in mind, let me tell you what’s actually happening in your neck…
whilst your head is tilted and is not supported by your shoulders, your neck compensates for them. To do this, your neck tenses its muscles to keep your head where it is. If you think about it…
If your neck DIDN’T tense those muscles, your head would just fall forward!
So because your muscles are tensed, your body is in an unusual position. If you read, check emails or play on your phone for say about 1 hour each night, then is it any wonder that your neck is hurting?
But the pain doesn’t stop there…
Now imagine going to sleep on 2 pillows, as well as reading for about an hour or so. By doing this, you can see that you may be causing your neck to already be in pain before your head hits the pillow!
Yet to think it’s been in an unusual position since reading, now you’re going to put it into another unusual position by going to sleep for 8 hours on 2 pillows?
When you look back and think about it, it makes you truly think about what damage you’re doing to your neck without realizing it.
So there you have it! Now you know how the head is designed, you understand why your neck pain occurs. As a result of knowing how easily your neck muscles can be tensed, you should be able to adjust your lifestyle accordingly!
Even if this means less reading time before bed and getting one supportive pillow for your head, you will be making a difference and will be easing any neck pain that may be caused at night!
If you’d like more quick tips like this to help naturally ease neck and shoulder pain AND HOW TO SLEEP WITH ONE PILLOW THE PROPER WAY visit my website where you can download my free tips guide instantly: https://www.mmsspt.com/neck-shoulder-pain/
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Trupti graduated with a Master’s degree in Physical Therapy from UNC- Chapel Hill in 2001. She has furthered her studies with numerous post-graduate courses focusing on the Neck, shoulder, knee, and back, with a strong emphasis in manual therapy. Recently completed courses in Maitland-Australian Physiotherapy Seminars (Levels 1- 5), has afforded her an excellent way to relieve pain and help people get moving, active and healthy quickly and effectively.
With 20+ years of experience in Physical Therapy, Trupti has practiced in various orthopedic and sports focused clinical settings, in both the Raleigh-Durham, NC and DC regions. She has been Director of multiple Physical therapy Clinics in DC and also worked with some renowned specialists at Georgetown University Hospital in DC. During her years of service, Trupti has had the privilege of caring for a wide variety of clients: from school-aged children to retirees; from homemakers to business professionals; from weekend warriors to professional athletes.
Trupti is an avid fan of the outdoors, art, traveling and of course the Tar Heels. She enjoys spending time with her niece and nephew.
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