Neck and shoulder pain from sleeping wrong: How to fix it
Are you waking up with neck and shoulder pain? Let’s talk about how to fix it for good.
Waking up with neck and shoulder pain can throw off your entire day. If you constantly start your morning feeling stiff, achy, or limited in movement, your sleep position, pillow, and overall posture may be the cause. At Cruz Chiropractic Wellness, we specialize in helping NYC’s active professionals eliminate pain at the source. Our treatments go beyond temporary relief to restore mobility and strengthen your body—so you can sleep better and wake up pain-free.
Why You’re Waking Up with Neck and Shoulder Pain
Your body stays in one position for hours at night, so poor spinal alignment can create stress on your neck and shoulders. Common causes include:
Wrong pillow height – Too high or too low forces your neck into an unnatural angle.
Unsupportive mattress – A mattress that’s too soft or too firm affects spinal alignment.
Poor sleeping position – Some positions create extra strain on your muscles and joints.
Tight muscles before bed – Going to sleep with tension means waking up with stiffness.
How to Sleep Better & Wake Up Pain-Free
Making simple adjustments can prevent neck and shoulder pain from becoming a daily issue.
Best Sleep Position & Pillow Setup
✅ Back Sleepers: Use a medium-loft pillow that supports the natural curve of your neck. Avoid high, stiff pillows that push your head forward. A small pillow under your arms or knees can reduce strain.
✅ Side Sleepers: Use a firm, high-loft pillow to keep your neck aligned with your spine. Hugging a body pillow supports your shoulders and prevents twisting. Place a pillow between your knees to keep your hips balanced.
✅ Stomach Sleepers: Use a thin, soft pillow to prevent excessive neck strain. Place a pillow under your hips to reduce pressure on your spine. A body pillow can help shift your weight slightly to ease tension on your shoulders.
Pre-Sleep Stretch & Exercise Routine
Loosening up your muscles before bed can prevent stiffness and improve circulation, making it easier to wake up without pain. Try these:
✔ Chin Tucks – Gently pull your chin toward your chest to stretch your neck muscles. Hold for 10 seconds, repeat 5 times.
✔ Shoulder Rolls – Roll your shoulders forward and backward 10 times to release tension.
✔ Upper Trap Stretch – Sit tall, tilt your head toward one shoulder, and gently pull with your hand. Hold for 20 seconds, repeat on the other side.
✔ Thoracic Extension – Sit in a chair with your hands behind your head and gently lean back to open up your upper back.
Chiropractic Care: The Solution for Lasting Relief
If neck and shoulder pain keeps coming back despite adjustments to your sleep setup, professional care can help. At Cruz Chiropractic Wellness, we offer:
✔ Instrument-Assisted Soft Tissue Therapy (IASTM) – Targets tight, restricted muscles to improve blood flow and restore movement. This technique helps break down adhesions and improves tissue flexibility.
✔ Chiropractic Adjustments – Restores proper motion in the joints of your neck and upper back, relieving pressure and reducing stiffness.
✔ Targeted Soft Tissue Release – Hands-on therapy to relieve deep-seated tension and improve mobility.
✔ Corrective Exercises – Strengthen the muscles that support your neck and shoulders to prevent pain from returning. We’ll guide you through personalized exercises designed for your body’s specific needs.
Neck and shoulder pain shouldn’t be part of your daily routine. If you’ve tried fixing your sleep setup but still wake up in pain, it’s time to take action.
At Cruz Chiropractic Wellness, we help NYC’s active & busy professionals move better, feel stronger, and wake up pain-free.
You can start with a free consult call or reach out to us via our contact form.
We’re conveniently located on Broadway in New York City’s Flatiron District and are accepting new patients.
