Sometimes I fall asleep and wake up with neck pain and a headache, what can I do?
Lourdes
— elDiario.es reader
Neck pain and headaches are common problems in our society, especially among those who spend long hours in front of screens, have poor posture, or experience high levels of stress. That is to say a large number of people.
According to the guide prepared by the Spanish Pain Society, low back pain represents 30% of total acute pain. Next in line are knee pain (19%) and headaches (16%), but a close second is neck pain (15%). Adding neck pain and headaches, which are often linked, they represent more than a third of the total acute pain in Spain.
Headaches and neck pain
The origin of neck pain and headaches can be due to several factors. Muscle tension, due to poor posture, is one of the most common causes. Keeping your head tilted forward for long periods of time, such as when sleeping in poor posture or using electronic devices, puts a lot of strain on your neck muscles. For example, the phenomenon called in English neck of text, which, with a slightly vague translation, we could call “WhatsApp cervicals”.
A human head weighs around four kilos. Several studies have measured that the pressure exerted by the weight of the head on the neck increases up to 18 kilos when it is 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 term, this prolonged overload causes muscle tension which can trigger tension headaches.
Prolonged overload on the neck causes muscle tension which 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 while sleeping will only make this situation worse.
Additionally, stress and anxiety contribute to neck pain. When a person is under constant stress, the neck and shoulder muscles tend to tighten, increasing tension and the perception of pain. To this must be added injuries or wear of the spine, such as cervical spondylosis or herniated discs. These pathologies generally compress the nerves, causing pain that can radiate from the neck to the head.
When you wake up with neck pain, or with the famous “torticollis”, a very painful muscle contraction that causes the head to turn to one side, this is most often the result of poor posture during sleep. or using a pillow that does not cause pain. do not provide adequate support. During sleep, the cervical spine should remain 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 neck tilt, which puts pressure on the muscles and ligaments surrounding the cervical area. This tension accumulated during several hours of sleep is the cause of stiffness upon waking.
Another common cause of morning neck pain is bruxism or teeth grinding, which can cause tension in the neck and jaw muscles. Stress and anxiety also play a role here.
During sleep, the cervical spine should remain 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 pressure on the muscles and ligaments surrounding the cervical area.
To relieve neck pain, especially those related to poor posture or muscle tension, practicing certain stretching and strengthening exercises can be very beneficial. Here 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 essential 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 gentle downward pressure, intensifying the stretch. Hold the position for 20 to 30 seconds and repeat on the other side.
neck rotation
Neck rotation mainly acts on the sternocleidomastoid and scalene muscles, responsible for lateral movements and rotation of the head. These muscles often build up tension due to poor posture and stress.
To do this exercise, sit or stand with your back straight and slowly turn your head to the side, bringing your chin toward your shoulder. Hold 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 proper cervical spine alignment. When the head is tilted forward for too long, these muscles weaken, causing tension in the neck and contributing to pain. This exercise helps to correct the forward posture of the head, strengthen the muscles and better distribute the load on the cervical spine.
Sit or stand with your back straight and gently push your chin back, as if you are trying to create a double chin. Hold the position for five seconds before relaxing. Do 10 to 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 slumped posture, and their tension can contribute to compression of the brachial nerves, which can cause pain radiating 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 hold the position and increase the stretch. Hold the position for 20 to 30 seconds and repeat on the other side.
Shoulder Raise
The shoulder raise focuses on the trapezius and levator scapulae, which also tend to build up a lot of tension when emotional stress is high. To do this exercise, sit or stand with your back straight. Lift both shoulders toward your ears and hold for three to five seconds before slowly lowering them. Perform approximately 10 to 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 element in preventing the appearance of these discomforts. Maintaining good posture while working, ensuring the screen is slightly below eye level, and using chairs with good lumbar support all reduce strain on the neck.
Neck pain in the morning forces us to study the position we sleep in and look for a pillow that provides adequate support. Any pillow or position that puts the neck in a forced position is very likely to cause long-term strain and pain.
Practicing relaxation and stretching techniques, such as yoga, can also be a 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 Quo Magazine and author of the book the best of yourself Published by Oberon.
