We’ve all been there: you’re roused from your sleep by the familiar drone of your alarm, only to notice that you’re curled up in a position you didn’t know you were capable of.

As you roll over, you feel a twinge in your neck yet continue to cling to the hope that it’s just a one-off thing. Once you’re sitting up, though, it’s clear that you can no longer turn your head like you could last night. The next 24 hours will be spent flinching and shuffling around – the dreaded sleep-induced stiff neck has struck again.

Being greeted with a stiff neck in the morning is akin to waking up on the wrong side of the bed: it’s enough to ruin your mood for the rest of the day. 

But is there any way to relieve a stiff neck caused by sleeping in an awkward position – and can you reduce your risk of it happening in the future? We asked Helen O’Leary, physiotherapist and clinical director at Complete Pilates, to explain all. 

The primary reasons you wake up with a stiff neck in the morning are from adopting an unusual sleeping position or using a pillow that doesn’t support you properly.

For example, lying on your stomach can increase your risk. “This position means you have to twist your neck to one side and stay there for a long time while you sleep, which can lead to stiffness when you wake up in the morning,” O’Leary explains.

“If you have a pillow that doesn’t offer much support and leads you to be in an extended position or too flexed (ie with your chin to your chest), this can cause an issue.” 

Sudden movements during sleep – for example, moving around during a dream – can also create tension in the neck area, as can tossing and turning in general.

“If you have had previous injuries or have overworked in the gym, you may feel more tense when you wake up the next day,” O’Leary adds. “There are lots of other reasons why this might happen too, such as sitting down at a desk on at your computer for too long.” 

1. Use heat

As soon as you wake up with a stiff neck, O’Leary recommends turning to heat. “Try using heat around the muscles of your neck,” she says. “This can help to relax the muscles. The heat can be from a shower or a hot water bottle – even a scarf to keep the warmth in.”

2. Keep moving

When your neck hurts, the last thing you want to do is move around all day. But keeping it moving will help in the long run, O’Leary explains.

“Try gently moving the area by looking down to your toes and tipping your head slowly side to side,” she says. “Make sure you aren’t forcing the movement, as this can cause your body to stiffen up more. The overall goal is getting your body to relax.”

She continues: “The most important thing you can do is stay moving in some way – try not to stop moving altogether as this can cause your muscles to tighten up.”

3. Stretch it out

If you’re up for doing some gentle stretching, that may help to release tension build-up and restore some pain-free movement into your neck and shoulders. 

“One stretch to try is a gentle seated rotation of your mid-back,” O’Leary says. “To do this, cross your arms over your chest and turn to face one side. Take a few breaths and then repeat to the other side. Try this for to six times on each side.”

You can also try a gentle neck stretch. “Gently take your chin to your chest and let it rest there for a few breaths,” O’Leary says. “Look back up to centre and then take one ear to one shoulder. Try to avoid pushing into pain; instead, take a few breaths and let the muscles relax.

“Repeat on the other side, then try looking gently over one shoulder. Again, take the movements slowly and gently as you want to avoid pushing past pain.”

4. Practise self-massage

Some manual manipulation could also help to release tension – just make sure you don’t push too hard. Massage oil (or even butter) can help you to avoid tugging at the skin. 

It’s normal to experience a stiff neck after sleeping sometimes, but if the issue keeps recurring or you’re experiencing symptoms that radiate beyond the neck area (eg down your arms), it’s best to seek professional help.

“A physio will be able to assess the problem and give you a diagnosis as well as give you some treatment which should help,” O’Leary explains. 

Images: Getty