Waking up with a sore neck is a problem familiar to many, causing difficulty in performing day-to-day activities and impacting one’s quality of life. To understand the causes of neck pain and how to manage such issues, Happiest Health interviewed Dr Chandrashekar Chikkamuniyappa, CEO and orthopedic surgeon, DHEE Hospitals, Bengaluru.
What are the common causes of neck pain?
Dr Chikkamuniyappa: The most common causes of neck pain are improper posture and a sedentary lifestyle. However, other conditions like infections, inflammation and fractures can also cause pain in the neck. Imagine an individual who wraps up a hectic day at work, heads back home and crashes on a sofa or couch in an improper posture, watching TV or looking at their phone or laptop.
Doing so for a prolonged period, even during leisure time, will lead to neck pain. In addition, prolonged sitting or improper sitting posture while working can also cause neck pain over time.
Do certain sleep positions cause neck pain?
Dr Chikkamuniyappa: Sleeping positions mostly depend on pillow usage. It ranges from people using huge pillows to some using none at all. However, a sudden change from using a pillow to not using one while sleeping on a hard bed can cause neck pain.
In addition, neck pain can also occur if an individual sleeps on the side without a pillow, as the neck will bend without any support underneath. However, those who sleep straight without a pillow will not face such issues.
How to manage neck pain for better sleep?
Dr Chikkamuniyappa: Proper posture is key. In addition, it is important to maintain muscle tone around the neck and the back (especially around the lower back). If our muscles and skeletal structures are properly aligned, we don’t have to worry about any pain.
There are several myths around the mattress that we use. Some say sleeping on a soft bed or a soft pillow will cause neck pain, while others use hard beds to avoid the same. People get used to hard or soft mattresses according to their comfort. However, switching from one type of mattress to the other can cause pain. Many a times, individuals ask me to recommend a pillow, a mattress or a proper set-up for their bedroom. The bottom line is to choose a mattress according to one’s comfort, as long as they maintain proper muscle tone.
What precautions can be taken to avoid neck pain?
Dr Chikkamuniyappa: Regular exercise will help strengthen the neck and keep all the muscles around the neck in better shape and tone, preventing pain. Isometric neck exercises (like pressing your palm against your forehead or pressing on the back of your head) accompanied by stretching exercises (especially for the shoulder) can help prevent neck pain. In addition, yoga can also play a role in keeping the pain away.
Which sleeping position would you recommend if someone is experiencing neck pain?
Dr Chikkamuniyappa: People can sleep straight, keeping a soft pillow underneath the head. They should slightly abduct the shoulder, flex the knees and keep a pillow under them.
In addition, they can also sleep by turning to one side completely. People should ensure that the pillow is comfortable. In addition, they should not sleep without a pillow when sleeping on the side, as doing so could stretch the muscles.
When should one consult a doctor?
Dr Chikkamuniyappa: It is vital to consult a doctor if the pain is severe, especially if one experiences nerve symptoms like tingling in the finger or numbness in the hand.
