What Causes Neck Pain After Waking Up and How to Treat It

Waking with a stiff or painful neck can stem from how you sleep, the pillow you use, or a sleep-related issue. It may also be a sign of an underlying problem such as osteoarthritis.

Starting the day with neck pain is unpleasant. Simple motions like turning or bending your head can become uncomfortable.

Neck discomfort can also disrupt everyday tasks like driving, cleaning, or working at a computer.

This piece explores the reasons for morning neck pain and outlines approaches to treat and prevent it.

What leads to neck soreness upon waking?

You might not give much thought to your sleeping posture or the type of pillow you rest on, yet both can provoke a tight, aching neck and

studies indicate that sleep disturbances can raise the risk of neck pain. Many of these contributors are within your control, so modifying sleep habits may reduce morning neck soreness.

Your sleep posture

People have preferred ways to sleep, but lying on your stomach is particularly unfriendly to the neck.

When you sleep face-down, your neck may be rotated to one side for prolonged periods. This can overwork neck muscles and leave them sore and stiff by morning.

Stomach sleeping can also strain the back, especially on a mattress without adequate support. Your abdomen may sink into the bed, increasing pressure on the spine and back muscles.

Your pillow

Your head and neck spend many hours supported by your pillow, so selecting the right one is essential for a comfortable, pain-free neck. A pillow that fails to properly support the head and neck can create tension and lead to pain.

Feather or memory-foam pillows often cradle the head and help maintain a neutral alignment for the spine and neck.

Sudden movement

Quick motions, such as sitting up abruptly or thrashing around during a dream, can strain neck muscles. Tossing and turning while asleep can also build tension and stress in the neck.

Past injuries

Some injuries, like whiplash or sports-related trauma, don’t always cause immediate discomfort. The full effects can emerge days later.

If you sustained a blow or jolt that might have affected your neck, you could go to bed feeling fine and wake up the next day with a very sore, rigid neck.

Other contributors to morning neck pain

Various other factors can make you wake with neck pain; in some cases, soreness may develop during the day as well. Common contributors include:

• poor posture during waking hours
• prolonged sitting at a computer or watching TV without shifting positions
• osteoarthritis affecting the upper spinal joints
• nerve irritation from a herniated disc or a bone spur in the neck

Home treatments for neck pain

If you wake with neck soreness, there are several home strategies that may relieve discomfort. If you have no other concerning symptoms and the pain is recent, a doctor visit is often unnecessary.

Try these self-care measures:

• Apply ice or a cold pack to the painful area for about 20 minutes to help reduce inflammation in the neck muscles.
• For pain lasting more than a day, use a warm compress on the sore spot for 20 minutes to relax and soothe the muscles.
• Consider over-the-counter pain relievers like ibuprofen (Advil), naproxen (Aleve), or acetaminophen (Tylenol).
• Do gentle activities such as walking or yoga to keep blood circulating to the neck. Avoid complete inactivity, which can cause muscles to tighten further.

If pain continues despite home remedies, schedule an appointment with a healthcare professional.

How to prevent neck pain

To reduce the chance of waking with neck pain, adopt habits that support your neck and minimize muscle strain:

• If you normally sleep on your stomach, try switching to your back or side.
• If you sleep on your side, place a pillow between your knees to help keep your spine and neck aligned.
• When on your side, ensure the pillow under your head isn’t much higher than the pillow under your neck. Even a small overnight strain can cause morning soreness.
• Feather pillows conform well to the shape of the head and neck; they do lose shape over time, so replacing them every year or two is sensible.
• Memory-foam pillows also mold to head and neck contours and provide support.
• Avoid pillows that are overly firm or too tall, as they can force neck muscles into an awkward position overnight.
• If your mattress sags in the middle, consider a medium-firm replacement that supports the back and neck.
• During the day, practice good posture while standing, walking, and sitting—especially at a desk or computer. Don’t hunch your shoulders or crane your neck forward.
• Hold your phone at eye level rather than bending your neck down to look at it.
• Don’t wedge your phone between your ear and shoulder.
• Exercise on a regular basis. Physical activity strengthens muscles, including those in the neck, improves posture, and reduces stress that can cause tightness.

Exercises to build neck strength

A few straightforward exercises can help keep neck muscles flexible and strong, potentially lowering the risk of waking with neck pain.

Neck rotation stretch

1. Stand tall with your arms relaxed at your sides.
2. Keeping your neck and spine straight, slowly turn your head to the left until you sense a mild stretch.
3. Hold for 10 to 20 seconds, then gently turn to the right and repeat.
4. Do 3 to 4 repetitions on each side. This can be performed daily.

Face clock stretch

1. Lie on your back with a rolled towel or soft neck roll under your neck.
2. Imagine a clock face and, using your nose as a pointer, slowly trace the circumference.
3. Move clockwise first, then reverse and move counterclockwise.
4. Repeat 5 times in each direction.

Head press

1. Sit upright in a chair with your head in a relaxed, neutral position.
2. Place your right palm against your forehead.
3. Press your head into your hand while contracting the muscles of your arm so the head does not move.
4. Hold for 10 seconds.
5. Gradually release the pressure.
6. Repeat 5 times.

When to seek medical care

Many instances of neck pain resolve on their own. If your sore neck does not improve after a few days of self-care, or it worsens, see a doctor to determine the underlying cause.

Seek immediate medical attention if neck pain occurs along with any of these symptoms:

• fever
• severe headache
• chest pain or difficulty breathing
• a lump in the neck
• swollen glands
• trouble swallowing
• numbness or tingling in the arms or legs
• pain radiating down the arms or legs
• loss of bladder or bowel control

Bottom line

Waking with neck pain is common, but there are effective measures to address it.

Consider changing your pillow, mattress, and sleep posture to make your sleeping setup more supportive.

During the day, be mindful of posture and shift positions regularly so muscles stay relaxed. Regular exercise also helps keep neck muscles strong and resilient.