Waking Up With Neck Pain: Causes, Treatment, And Prevention

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What Causes Neck Pain After Waking Up and How to Treat It

Medically reviewed by Meera Patel, PA-C — Written by The Healthline Editorial Team — Updated on July 1, 2025

Causes
Home remedies
Prevention
Strengthening exercises
When to seek medical help
Takeaway

A sore neck in the morning may be due to your sleeping position, the pillow you use, or a sleep disorder. It could also be related to an underlying condition like osteoarthritis.

Waking up with a sore neck is not how you want to start your day. It can make simple movements, like bending or turning your head, painful.

Neck pain can also interfere with your daily activities, such as driving, cleaning, or working at a computer.

This article examines the causes of morning neck pain and reviews strategies for treating and preventing it.

What causes a sore neck when you wake up?

You may not consider your body position while you sleep or the kind of pillow you use. But both your sleeping position and pillow can trigger a stiff, sore neck and lead to other types of musculoskeletal pain.

Research shows that sleeping disturbances may also be a risk factor for neck pain. Many of these factors are controllable, which means that you may be able to alleviate morning neck pain by making some changes in your sleep habits.

Your sleeping position

Everyone has their preferred sleeping position. But if yours is on your stomach, you’re not doing your neck any favors.

When you sleep on your stomach, your neck may be twisted to one side for hours at a time. This can strain your neck muscles and make them feel sore and stiff in the morning.

Tummy sleeping can also strain your back, especially if you sleep on a mattress without a lot of support. Your belly can sink into the bed, putting stress and pressure on your spine and the muscles in your back.

Your pillow

Your head and neck spend many hours every night on your pillow, which is why choosing the right one is key to a healthy, pain-free neck. A pillow that doesn’t support your head and neck properly can create tension in your neck muscles and cause neck pain.

Feather or memory-foam pillows may allow your head to be “cradled” at night, allowing for a neutral spine and neck.

Sudden movement

Sudden movements, like sitting up quickly or flinging your limbs around in a dream, can strain your neck muscles. Tossing and turning while you’re sleeping, or trying to sleep, can also create tension and stress in your neck.

Previous injury

Some kinds of injuries, like whiplash or sports injuries, may not always hurt at first. The full physical effects may only be felt days later.

If you were injured in a way that might have hurt your neck, you may go to bed feeling okay, but wake up the next morning with a very sore, stiff neck.

Other causes of neck pain when you wake up

There are certainly other causes that can also contribute to you waking up with neck pain. In some cases, you may develop a sore neck during the day, too. Some common causes of neck pain include:

incorrect posture during the day
Sitting too long at a computer, or watching television for too long without changing positions
osteoarthritis in one of the upper spinal joints
nerve compression caused by a herniated disk or bone spur in your neck

Home remedies for neck pain

If you wake up with a sore neck, there are several remedies you can try to help ease the pain. If you don’t have any other symptoms and haven’t had a sore neck for long, you likely don’t need to see a doctor.

Here are some self-care options you can try:

Apply ice or a cold pack to the sore part of your neck for 20 minutes at a time. This can help reduce inflammation in your neck muscles.
If you’ve had pain for a day or more, apply a heat pack to the sore area for 20 minutes at a time. This can help soothe and relax the muscles.
Try over-the-counter anti-inflammatories, such as ibuprofen (Advil), naproxen (Aleve), or acetaminophen (Tylenol).
Do some gentle exercises, like walking or yoga. This can help keep the blood flowing to your neck. Don’t stop moving altogether. Not moving can cause your muscles to tighten up.

If your neck pain persists and does not improve after using home therapies, make an appointment to see a doctor.

Neck pain prevention

To help prevent neck pain when you wake up, here are strategies you can adopt to support your neck and reduce strain on your neck muscles:

If you usually sleep on your stomach, try sleeping on your side or back instead.
If you sleep on your side, try putting a pillow between your legs. This can help keep your neck aligned with your spine.
When sleeping on your side, make sure the pillow isn’t higher under your head than it is under your neck. Straining your muscles even a little during the night can cause soreness by morning.
Try using a feather pillow, which can conform easily to the shape of your neck and head. Feather pillows tend to lose their shape over time, so it’s best to replace them every year or two.
Pillows made with “memory foam” can also conform to the contours of your head and neck and help support your neck.
Avoid using a pillow that is too stiff or too deep. This can cause your neck muscles to be flexed overnight.
If your mattress is sagging in the middle, consider replacing it with a medium-firm mattress that can support your back and neck.
During the day, try to maintain proper posture when standing, walking, and sitting, particularly when at a desk or using a computer. Avoid hunching your shoulders and bending your neck too far forward.
Try to hold your phone at eye level instead of bending your neck forward to look at it.
Avoid tucking your phone between your ear and your shoulder.
Exercise regularly. Physical activity can help strengthen your muscles, including those in your neck. It can also help improve your posture and relieve stress that may be causing stiff muscles.

Exercises to strengthen your neck

A couple of simple exercises can help keep your neck muscles strong and limber, which may reduce the risk of waking up with neck pain.

Neck rotation stretch

Stand up straight with your hands at your sides.
With your neck and back straight, slowly turn your head to the left until you feel a slight stretch.
Hold for 10 to 20 seconds and then slowly turn your head to the right and do the same thing.
Repeat 3 or 4 times on each side. You can do this exercise every day.

Face clock stretch

Lie on your back with a rolled-up towel or soft neck roll under your neck.
Visualize a clock face and, using your nose, slowly trace the outer edge of the clock.
Move clockwise first, then move counterclockwise.
Repeat 5 times in each direction.

Head press

Sit up straight in a chair with your head in a relaxed (neutral) position.
Place the palm of your right hand against your forehead.
Push your head against your hand while tightening your arm muscles so your head doesn’t move.
Hold for 10 seconds.
Slowly relax the pressure of your head against your hand.
Repeat 5 times.

When to see a doctor

Neck pain can often heal on its own. If your sore neck doesn’t get better after a few days of self-care, or if the pain gets worse, consider seeing a doctor to find out what’s causing your pain.

Seek immediate medical attention if you’re experiencing neck pain AND any of the following symptoms:

fever
headache
chest pain and shortness of breath
a lump in your neck
swollen glands
difficulty swallowing
numbness or tingling in your limbs
pain that spreads down your arms or legs
bladder or bowel problems

The takeaway

Waking up with a sore neck is a common problem, but there are ways to help resolve it.

Consider changing your pillow, mattress, and sleeping position to ensure your sleeping environment is as comfortable as possible.

During the day, pay attention to your posture and try to shift your position often so your muscles stay relaxed and limber. Regular exercise can also help keep your neck muscles healthy and strong.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Andreucci A, et al. (2020). Sleep quality and chronic neck pain: A cotwin study. https://pmc.ncbi.nlm.nih.gov/articles/PMC7849812/
Chun-Yiu JP, et al. (2021). The effects of pillow designs on neck pain, waking symptoms, neck disability, sleep quality and spinal alignment in adults: A systematic review and meta-analysis. https://pubmed.ncbi.nlm.nih.gov/33895703/
Lee MK, et al. (2022). The relationship between sleep quality, neck pain, shoulder pain and disability, physical activity, and health perception among middle-aged women: A cross-sectional study. https://pmc.ncbi.nlm.nih.gov/articles/PMC9124008/
Lee W-H, et al. (2017). Effect of sleep posture on neck muscle activity. https://pmc.ncbi.nlm.nih.gov/articles/PMC5468189/
Neck pain. (2023). https://www.nhs.uk/symptoms/neck-pain-and-stiff-neck/
Neck stretch exercise. (2019). https://go4life.nia.nih.gov/exercise/neck/
The fit neck workout. (2019). https://www.veteranshealthlibrary.va.gov/2212061_VA.pdf
Yabe Y, et al. (2022). Sleep disturbance is associated with neck pain: A 3-year longitudinal study after the Great East Japan Earthquake.https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-022-05410-w

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Medically reviewed by Meera Patel, PA-C — Written by The Healthline Editorial Team — Updated on July 1, 2025

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