How to Sleep with a Pulled Neck Muscle: Tips and Tricks

If you’ve ever experienced a pulled neck muscle, you know how painful and uncomfortable it can be. It’s hard enough to go about your daily routine with this kind of injury, but trying to get a good night’s sleep can feel nearly impossible. In this blog post, we’ll share some tips on how to sleep with pulled neck muscle.

Adjust Your Sleeping Position

One of the most important things when dealing with a pulled neck muscle is ensuring that your sleeping position doesn’t make the pain worse. Here are some tips:

Sleep on Your Back

Sleeping on your back will keep your spine straight and reduce any stress put on the injured area. Try using a pillow under your knees for added support.

Use Proper Pillows

Make sure you’re using pillows that provide adequate support for both your head and neck. Avoid using very high or very low pillows as these can strain the muscles even more.

Apply Heat or Cold Therapy

Another way to help ease discomfort while sleeping is by applying heat or cold therapy before bed:

Hot Compresses

Place a hot compress (such as a warm towel) over the affected area for 15-20 minutes before going to bed. This helps relax sore muscles and increase blood flow in the area.

Ice Packs

Alternatively, if you prefer cold therapy, apply an ice pack wrapped in cloth directly onto the affected area for 10-15 minutes before bedtime.

Incorporate Gentle Stretches Into Your Bedtime Routine

Stretching can help relieve tension in tight muscles around your neck at bedtime:

Nodding Exercise

Slowly nod up and down like saying yes without moving forward or backward.

Neck Relaxation Exercise

Sit or lie down in a comfortable position. Drop your chin to your chest and take slow, deep breaths for 30 seconds.

Avoid Certain Sleeping Habits

There are some habits you should avoid altogether when sleeping with a pulled neck muscle:

Sleeping on Your Stomach

This puts unnecessary stress on the neck muscles and can worsen the pain.

Cuddling Pillows

While it may be tempting to cuddle up with pillows while sleeping, this can cause your neck to bend at an awkward angle, leading to more discomfort.

In conclusion, dealing with a pulled neck muscle is no easy feat but following these tips will make sleeping much easier. Remember to adjust your sleeping position, apply heat or cold therapy before bed, incorporate gentle stretches into your bedtime routine and avoid certain habits that could exacerbate the injury. Don’t forget that rest is essential for healing so it’s important not to push through any pain or discomfort while trying to sleep. If symptoms persist after trying these changes over time then consulting medical help might need as well.