A sudden, sharp stiffness in the neck, often called a “crick in the neck,” is a common and frustrating experience that frequently occurs upon waking. This acute pain and limited range of motion can make getting comfortable for sleep difficult. This guide provides actionable steps to help you sleep safely by supporting the neck’s natural alignment and reducing muscle tension.
Understanding the Neck Crick
The feeling of a neck “crick” is typically acute torticollis or a muscle spasm in the cervical spine region. This condition involves the involuntary contraction of neck muscles, such as the sternocleidomastoid, leading to pain and a characteristic head tilt or inability to turn the head. It often results from poor posture or minor irritation to the facet joints or ligaments, commonly exacerbated by sleeping in an awkward position. Although symptoms can be severe, acute torticollis is generally self-limiting, with discomfort usually resolving within a few days to a week.
Optimal Sleeping Positions
The goal when sleeping with a stiff neck is to maintain the neutral alignment of the cervical spine, avoiding any position that forces the head to tilt or rotate. Sleeping on your back is the best position, as it allows the head, neck, and torso to remain in a straight line with minimal lateral stress. If sleeping on your back, placing a pillow under your knees helps maintain the natural curve of your lower spine, which indirectly supports neck alignment.
Side sleeping is also an acceptable option, provided the pillow is thick enough to keep your head level. The pillow should fill the space between your ear and the top of your shoulder, ensuring your head stays level with the rest of your spine. To further support a neutral position, you can temporarily use a rolled-up towel tucked inside your pillowcase to cradle the curve of your neck.
Sleeping on your stomach is the most detrimental position and should be avoided entirely when dealing with a neck crick. This position forces the head into an extreme rotation to allow breathing, placing excessive strain on the neck’s ligaments and joints. This twist will aggravate the muscle spasm and delay recovery. If you consistently roll onto your stomach, strategically placing pillows around your torso can act as a physical barrier to keep you in a safer position.
Selecting the Right Support
The right pillow maintains the neutral spinal alignment established by your chosen sleeping position. For back sleepers, a thinner, medium-loft pillow is preferred to prevent the head from being pushed too far forward, which flexes the neck. The pillow should have a cervical contour or a rounded section to support the natural inward curve of the neck, while keeping the head on a flatter surface.
Side sleepers require a thicker and firmer pillow to bridge the gap between the head and the mattress, ensuring the neck remains straight and parallel to the bed. Look for pillows with a high loft or those made of supportive materials like firm memory foam or latex, which maintain their shape throughout the night. A mattress that is too soft can also compromise alignment by allowing the shoulder to sink too deeply, pulling the neck out of line.
Pre-Sleep Preparation and Immediate Relief
Taking action before you lie down can help relax tense muscles and prepare your body for sleep. Applying moist heat, such as a heating pad or a warm shower, for 15 to 20 minutes can soothe muscle stiffness and increase blood flow. Alternatively, if the pain feels sharp and inflamed, a cold pack wrapped in a thin towel for 10 to 15 minutes may help numb the discomfort and reduce local swelling.
Gentle, non-straining range-of-motion exercises can encourage muscle relaxation before bed. This includes slow, small movements like chin tucks or slight rotations, keeping the movement within a pain-free range. Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs), if appropriate, can be taken an hour before bed to reduce inflammation and pain, allowing for an easier transition into sleep.