There are many reasons why you might have a stiff neck and shoulder. You could have tweaked a muscle while you were working out, or you may be sitting or working with poor posture. Another possibility is that the way you’re sleeping is causing your stiffness and pain.
Neck pain and shoulder pain are commonly experienced by Americans; medical studies claim that up to 46.7% of Americans experience shoulder pain annually. Neck pain is even more common since up to 50% of Americans develop it yearly. A physical therapist can help you learn the source of your stiffness. They can also help you learn how to sleep better with a stiff neck and shoulder.
Tips for how to sleep better with a stiff neck and shoulder
Physical therapists study the human musculoskeletal system extensively. This is why they can treat many issues that can make your neck and shoulder stiff. They can also evaluate your neck and shoulder to pinpoint what’s causing your symptoms.
Part of this evaluation may include asking you questions about how you sleep. If how you sleep seems to be contributing to your symptoms, your physical therapist can make suggestions that can help. Some tips that your therapist could offer for how to sleep better with a stiff neck and shoulder are:
- Ensure you have proper pillow support — A pillow that’s not properly supporting your neck can cause issues such as stiffness in your neck and shoulder. Check your pillow to ensure that your neck is neither too high nor too low when you’re lying down. If it is, you may need to get a different pillow.
- Stretch before getting in bed — Often, your neck and shoulders can be a little stiff before you get into bed. Lying in one position all night can cause this stiffness to increase. Stretching before bed can help reduce bedtime stiffness; it can also help reduce your risk of stiffening up while you sleep. Some helpful stretching exercises include:
- Shoulder rolls
- Chin tucks
- Neck rotations
- Switch your sleeping position — The position you’re sleeping in could be making your neck and shoulder stiffness worse. It could even be the root cause of this symptom. This is especially true if you sleep on your stomach. Your physical therapist may suggest that you try switching to sleeping on your back or side. Doing so can help provide better support for and reduce strain on your neck and shoulders.
Peak Performance can help you learn how to sleep better with a stiff neck and shoulder and much more
Helping you learn how to sleep better with a stiff neck and shoulder aren’t the only way physical therapists can help you. Our therapists at Peak Performance offer many options that can help neck and shoulder symptoms. We’ll start by doing a free screening to learn about your symptoms. Next, our team will create an individualized therapy plan that can include therapy methods like:
- Therapeutic exercises
- Aquatic therapy
- Instrument-assisted soft tissue mobilization (IASTM)
- Myofascial release
- Virtual therapy
Contact us today for more information about our neck and shoulder treatment services or to schedule an initial appointment.
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