Neck pain after sleeping: where it comes from & what helps against it
Our night's sleep should allow us to start the day full of energy. But for many people, the morning starts with an unpleasant surprise: a stiff neck, pulling pains or tension in the shoulder area are widespread and can affect the whole day. But where do they come from? And what can you do about neck pain after sleeping, both in the short and long term?
March 5, 2025 • 4 min reading time
Put an end to neck pain after sleeping - simple tips to combat tension and poor posture.
A poor sleeping position or an unsuitable pillow can put undue strain on the cervical spine and lead to tension.
Psychological factors such as stress or anxiety can also exacerbate muscle tension and have a negative impact on sleep.
To avoid neck pain after sleep, an ergonomic sleeping environment, regular exercise and improved posture are essential.
A tense or stiff neck after sleep can have many causes. It is often a combination of several factors. Here are the most common reasons why your neck hurts when you wake up:
Your sleeping position has a major influence on how much strain is placed on your spine during the night. As you can’t watch yourself while you’re sleeping, it’s a good idea to ask your bedmate if he or she can see you in any problematic positions:
Lying on your stomach: In this position, the cervical spine is very twisted, as you have to place your head on its side. This often leads to tension or even knots in the neck.
Curled up: People who sleep curled up in the foetus position at night often unconsciously tense their neck and shoulders. This can also lead to pain.
Side sleeping with the wrong pillow: Side sleepers often use the wrong pillow. If the pillow is too high or too flat, the spine is not straight, which can cause undue strain in the neck and shoulders.
Experts recommend lying on your back with an ergonomic pillow that optimally supports your neck and maintains the natural curvature of the spine.
Stress, anxiety or inner restlessness are often underestimated as triggers for tension. Nevertheless, many people unconsciously tense their muscles or grit their teeth during stressful times. This phenomenon often continues at night, which can lead to neck pain the next morning. Sleep disorders caused by worry or tension can also lead to a bad sleeping position.
A stiff neck after sleep can also be caused by unusual strain. Here are three examples:
1. A new pillow or different mattress can cause aching muscles at first, because your body first has to get used to a new sleeping position.
2. Undue strain the previous day – from sport or an unergonomic posture when sitting, for example – often only becomes noticeable at night or the next morning.
3. Draughts or an open window can also cool the neck and lead to muscle tension.
If you suffer from sudden neck pain, you should ask yourself whether one of the above triggers could be to blame. If this is the case, your neck tension should ease automatically after a few days.
If you’ve woken up with a stiff neck or pain, there are a few ways to quickly relieve your discomfort:
Gentle stretching exercises: Slowly tilt your head towards your right and left shoulder, gently pull your chin towards your chest and pull your shoulders up several times before letting them drop again.
Warmth to relieve tension: A hot shower, a hot water bottle or a cherry stone pillow promote circulation and relax the muscles.
Gentle massages: Gently massage the affected area with circular motions. You can also use a fascia roller or a massage ball.
Movement instead of resting: As tempting as it is, your neck should not be kept still all day. Gentle movements help to loosen up the muscles.
If you often experience neck pain, you should check whether adjusting your sleeping position or switching to another pillow brings long-term improvement.
Do you have neck pain every morning? Then you should follow these tips to make your sleep more restful and ergonomic:
The right sleeping environment plays a crucial role in the health of your neck. A medium-firm mattress that adapts to the natural curvature of the spine prevents excessive sinking or overstretching.
Your pillow is also particularly important. It should keep the cervical spine in a neutral position so that your head doesn’t tilt up or drop down. Orthopaedic neck support pillows or side sleeper pillows can support a healthy sleeping position.
From an orthopaedic point of view, sleeping on your stomach is the worst position for your cervical spine, as it forces your head or cervical spine to twist. So if you wake up regularly with neck pain, it’s best to try to get used to lying on your back – it’s not easy, but it’s not impossible. A side sleeper pillow or a rolled-up blanket along the side of your body can help you stay on your back without unconsciously turning onto your stomach.
As stress is one of the most common triggers of muscle tension, it’s worth incorporating specific relaxation techniques into your daily routine. Breathing exercises, meditation, yoga and progressive muscle relaxation can help reduce stress and loosen your muscles in the long term.
A relaxing evening routine with a warm cup of tea or short stretching exercises can also help to put the body into rest mode and release tension.
Long periods of sitting and a lack of exercise can lead to tension – which is why regular exercise is essential to prevent neck pain. Sports such as yoga, swimming or targeted strength training are particularly suitable as they strengthen the back muscles and relieve tension.
If you spend a lot of time sitting at a desk, you should take short exercise breaks from time to time to relieve the strain on your muscles. Even a short walk can help you to stop slouching and prevent poor posture.
Neck pain is often caused not only by a bad sleeping position, but also by a permanently poor posture in everyday life. For example, many people tend to push their head forward when sitting – especially when working on a laptop or looking at their smartphone. This posture puts a lot of strain on the cervical spine and can lead to tension in the long term. If you make a conscious effort to keep your head and shoulders in a natural, upright position, you can significantly reduce the risk of neck pain.
There is usually a clear cause for neck pain after sleep, such as an incorrect sleeping position, an unsuitable sleeping surface or tense muscles due to stress and poor posture. The good news is that many of these problems can be solved with a few simple changes to our everyday lives.
Creating an ergonomic sleeping environment, actively reducing stress and ensuring more exercise in your daily life will lay the foundation for you waking up in the morning without neck pain. If there’s no improvement in spite of these measures, it’s a good idea to consult a doctor or physiotherapist to identify possible medical causes.
Discover more topics from our blog that might interest you:
