Waking up with neck pain or stiffness is common, but it is not something you have to accept as normal. Morning neck pain is often linked to sleep position and pillow support. This article explains why your neck hurts when you wake up, simple fixes you can try at home, and when physical therapy can help you feel better and prevent ongoing discomfort.
Reviewed and contributions made by VP of Clinical Development Thomas Denninger
Key Takeaways
- Morning neck pain is often related to sleep position and pillow support.
- Small changes to sleep setup and daily movement can reduce morning neck pain.
- Ongoing or worsening neck pain should be evaluated by a licensed professional.
- In most cases, no doctor’s referral is needed to begin care at ATI Physical Therapy.
Why Your Neck Hurts in the Morning
Waking up with a stiff or sore neck is a common experience, especially during colder months or periods of increased screen time. In many cases, morning neck pain develops when your head and neck stay in one position for hours without proper support. If your pillow is too high, too flat, or worn out, it can place your neck in awkward angles that strain muscles and joints overnight.
Sleep position plays a major role. Stomach sleeping forces the neck to stay rotated for long periods, which can irritate joints and soft tissues. Side and back sleepers may also wake up sore if their pillow does not support the natural curve of the neck.
Stress can also play a role. Jaw clenching, shallow breathing, and shoulder tension may continue into sleep, preventing neck muscles from fully relaxing overnight.
By the Numbers: Neck Pain and Sleep
Neck pain is extremely common and often connected to sleep quality and daily habits.
- Up to 70 percent of adults experience neck pain at some point in their lives, with posture and movement habits contributing to symptoms (National Institutes of Health, PubMed Central: The Prevalence of Neck Pain in the World Population).
- One in three adults does not get enough sleep, and insufficient sleep is common across the United States (Centers for Disease Control and Prevention: FastStats Sleep in Adults).
- Prolonged use of computers and digital devices, along with the static postures often associated with screen time, has been linked to neck and shoulder discomfort in the scientific literature (National Institutes of Health, PubMed Central: A Literature Review of Neck Pain Associated With Computer Use).
Together, these factors help explain why neck pain often feels worse in the morning.
If neck pain lasts more than a few days, keeps returning, or limits your movement, it may be time for an evaluation. A licensed physical therapist can assess your posture, mobility, sleep habits, and daily movement patterns, then build a personalized plan to reduce pain and prevent recurrence.
If you or a loved one is experiencing ongoing neck pain, stiffness, or limited movement, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.
Common Causes of Morning Neck Pain
Morning neck pain often reflects how your neck is supported and used across a full day, not just while you sleep. Certain habits and setups tend to place more strain on the neck overnight, especially when muscles do not fully relax. The factors below are some of the most common contributors physical therapists see in people who regularly wake up with stiffness or soreness.
Poor Pillow Support
A pillow that does not keep your head aligned with your spine can strain neck muscles for hours at a time.
Sleep Position
Stomach sleeping places the most stress on the neck, but side and back sleeping can also cause pain if alignment is off.
Stress and Muscle Tension
Emotional stress can keep neck and shoulder muscles partially contracted, even during sleep.
How to Fix Morning Neck Pain
Reducing morning neck pain usually comes down to improving support, movement, and recovery. Small adjustments can help take pressure off sensitive tissues and allow your neck to rest in a more neutral position. The strategies below focus on practical changes that fit easily into daily routines and support long term comfort.
Check Your Pillow
Choose a pillow that supports the natural curve of your neck. Side sleepers may need a thicker pillow, while back sleepers often benefit from medium support.
Adjust Your Sleep Position
If possible, avoid stomach sleeping. Side or back sleeping with proper neck support is often more comfortable.
Move More During the Day
Regular posture changes and gentle movement help reduce muscle tightness before bedtime.
Create a Relaxing Bedtime Routine
Breathing exercises, gentle stretching, or calming activities before bed can help muscles fully relax overnight.
Simple Morning Neck Stretches
After hours of limited movement, gentle motion can help your neck feel looser and more comfortable as the day begins. These stretches are meant to ease stiffness and encourage healthy mobility, not push flexibility. Move slowly, stay relaxed, and stop if pain increases.
Neck Side Bend
Gently tilt your head toward one shoulder and hold for ten seconds. Repeat on the other side.
Neck Rotation
Turn your head slowly to the right, then to the left, holding briefly in each direction.
Shoulder Rolls
Roll your shoulders backward and forward to release upper back and neck tension.
If neck pain lasts more than a few days, keeps returning, or limits your movement, it may be time for an evaluation. A licensed physical therapist can assess your posture, mobility, sleep habits, and daily movement patterns, then build a personalized plan to reduce pain and prevent recurrence.
If you or a loved one is experiencing ongoing neck pain, stiffness, or limited movement, come to ATI Physical Therapy for an initial evaluation with a licensed physical therapist. We will build a personalized plan around your needs. In most cases, no doctor’s referral is needed to begin care.
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Frequently Asked Questions
Is it normal to wake up with a stiff neck?
Occasional stiffness can happen, but frequent morning pain often signals posture or sleep related issues.
Can my pillow really cause neck pain?
Yes. Pillow height and firmness play a major role in overnight neck alignment.
How long should neck pain last?
Mild stiffness may resolve in a day or two. Ongoing or worsening pain should be evaluated.
Can physical therapy help neck pain from sleeping?
Yes. Physical therapy addresses posture, mobility, strength, and daily habits that contribute to neck pain.