You Just Woke Up with a Tweaked Neck. Here's What You Should Do Now.
Waking up with a stiff, painful neck can be alarming, but the good news is that in most cases, these acute strains are not serious and will resolve on their own with time and movement. The majority of these incidents are caused by myofascial strains in the neck and upper back, which typically heal within 4-6 weeks without the need for formal treatment (Hidalgo et al., 2020). However, understanding why these strains happen and what you can do to recover faster can help you manage the discomfort more effectively.
Why Did This Happen?
Neck strains can result from something as simple as sleeping in an awkward position, using an unsupportive pillow, or experiencing an increase in stress. Other contributing factors include poor posture, lack of movement during sleep, or even a sudden increase in activity that your body isn’t used to. Research suggests that individuals who experience high levels of stress and inadequate sleep are more prone to developing myofascial pain syndromes, including neck pain (Finan et al., 2013).
Take a moment to reflect on what you did in the last 24 hours—was there an activity that involved overuse or repetitive motion? Perhaps you spent an extended period looking down at your phone, working on your laptop, or engaging in an unfamiliar physical task. Recognizing these patterns can help you make adjustments to prevent future occurrences.
What You Should Do Right Now
If you've woken up with a painful, stiff neck, here’s what to focus on:
Don’t Panic – While the pain can be intense, remember that most acute neck strains are not serious and will improve significantly in the coming days or weeks.
Keep Moving – While it’s tempting to hold your neck still, gentle movement is actually one of the best things you can do. Staying too still can lead to stiffness and prolong your recovery.
Use Heat or Ice – Applying a warm compress or heating pad can help relax tight muscles, while ice can reduce inflammation if there’s noticeable swelling or a recent injury mechanism.
Perform Gentle Mobility Exercises – Specific movements can help restore range of motion and reduce discomfort.
Mobility Exercises to Speed Up Recovery
Keeping your neck and upper back moving is key to recovery. Try incorporating these simple mobility exercises throughout your day:
Foam Rolling the Thoracic Spine – Using a foam roller to mobilize your upper back can improve posture and relieve tension that contributes to neck pain.
Open Books – A great exercise to enhance thoracic mobility and reduce strain on the cervical spine.
Cat-Cow Stretch – Encourages movement throughout the entire spine, helping to alleviate stiffness.
Cervical SNAGs (Sustained Natural Apophyseal Glides) – A technique that can help improve neck mobility and reduce pain, particularly with rotation.
What to Avoid
While movement is crucial, there are a few things you should avoid to prevent worsening your symptoms:
Avoid Prolonged Rest or Immobilization – Keeping your neck in one position for too long can lead to more stiffness.
Be Mindful of Posture – While posture is not the sole cause of neck pain, it is important in the short term to modulate symptoms and reduce strain on irritated tissues.
Avoid Aggressive Stretching – Gentle movement is beneficial, but overstretching irritated tissues can increase discomfort.
When to Seek Help
While most acute neck strains improve on their own, there are some cases where professional help may be necessary. Consider seeing a physical therapist if:
Your pain doesn’t improve or worsens after a few weeks.
You experience radiating pain, numbness, or tingling down your arm(s).
You have a history of significant trauma, like a fall or car accident.
Final Thoughts
Neck pain can be frustrating, but in the vast majority of cases, it’s a temporary issue that will improve with movement and time. By staying as active as possible, managing stress, and practicing gentle mobility exercises, you can accelerate your recovery and reduce the chances of experiencing recurring neck strains.
If your pain persists or you need guidance on recovery, Nordic Performance is here to help you regain comfort and mobility.
References
Finan, P. H., Goodin, B. R., & Smith, M. T. (2013). The association of sleep and pain: An update and a path forward. The Journal of Pain, 14(12), 1539-1552.
Hidalgo, B., Detrembleur, C., Hall, T., Mahaudens, P., & Nielens, H. (2020). Pressure pain thresholds in chronic mechanical neck pain: A systematic review and meta-analysis. European Journal of Pain, 24(2), 227-241.
