Why is neck pain so common?
Neck pain affects a large part of the population, whether we talk about neck pain, stiff neck, chronic neck pain, or cervical osteoarthritis. The cervical vertebrae, located between the head and the upper back, play an essential role in mobility, posture, and support of the skull. However, a poor sleeping position, stress, a cervical spine straightness, or a sudden effort can cause discomfort that can sometimes be debilitating.
On this page, we will see how to relieve neck pain, what are the simple daily actions, what is the best sleeping position, and which pillows or cushions to choose to limit pain.
Understanding the cervical vertebrae and their pain
Where are the cervical vertebrae located?
The cervicals correspond to the first seven vertebrae of the spine, located in the neck area. They ensure the mobility of the head and protect the spinal cord.
What are the causes of neck pain?
- Poor sleeping position: sleeping on your stomach or with an unsuitable pillow causes neck pain upon waking.
- Muscle tension due to stress, working on a computer, or carrying heavy loads.
- Wry neck: sudden and painful blockage.
- Cervical osteoarthritis: progressive wear of the joints, which can lead to stiffness and dizziness.
- Straightness of the cervical spine: loss of natural curvature, often related to prolonged posture in front of screens.
Most common symptoms
- Cervical pain that radiates to the head (headaches, migraines).
- Stiffness in the neck, difficulty turning the head.
- Pain radiating to the shoulders or upper back.
- Dizziness, feelings of instability.
How to quickly relieve cervical pain?
Step 1: adopt a good sleeping position
The sleeping position directly influences the condition of the cervical area.
- Avoid sleeping on your stomach: it increases neck twisting.
- Prefer to sleep on your back or side, with a pillow suitable for the cervical area.
- In case of intense pain, some use a neck brace to sleep or a cervical collar, but only on medical advice.
Step 2: choose the right pillow for the cervical area
A cervical pillow or a ergonomic cushion helps maintain neck alignment. Several options are available:
- Memory foam pillow: conforms to the neck and reduces pressure.
- Pillow for cervical osteoarthritis (often recommended at the pharmacy).
- Bolster or neck roll to keep the head in a good position.
- Cervical inflatable cushion or cervical hammock for travel or rest.
Gesture 3: apply heat or cold
- A cervical hot water bottle helps relax the muscles.
- Ice can be used in case of recent trauma.
Gesture 4: gentle exercises and stretches
- Cervical stretching: gently tilt your head forward, then to the sides.
- Muscle relaxation: very slow circular movements.
- Relaxation techniques (yoga, breathing, meditation) to reduce stress-related tension.
Gesture 5: correct posture daily
- Raise the computer screen to eye level.
- Keep your shoulders relaxed.
- Avoid leaning your head forward for prolonged periods (smartphone, tablet).
Cervical pain and osteoarthritis: what to do?
Cervical osteoarthritis is a common cause of chronic pain, sometimes associated with headaches, dizziness, or stiffness.
How to relieve cervical osteoarthritis?
- Use a special cervical osteoarthritis pillow.
- Maintain a gentle physical activity (walking, swimming).
- Practice regular mobility exercises.
- In case of a crisis: rest, local heat, light stretching.
Can you sleep with a neck brace?
The cervical collar or neck brace can be useful in cases of severe torticollis or cervicobrachial neuralgia, but prolonged use is not recommended without medical supervision.
When to consult a healthcare professional?
Some pains require medical advice:
- Persistent pain despite self-relief measures.
- Cervical pain with dizziness or balance disorders.
- Cervical pain that radiates to the head with intense headaches.
- Pain radiating into the arm (suspected cervico-brachial neuralgia).
- Case of severe cervical osteoarthritis.
The doctor may prescribe:
- Anti-inflammatories or analgesics.
- Sessions of physiotherapy.
- Injections in case of chronic disabling pain.
Prevent cervical pain on a daily basis
- Choose a good cervical pillow suitable for your morphology.
- Sleep in a position that respects the straightness of the cervical spine.
- Avoid prolonged poor postures (computer, smartphone).
- Take regular breaks to stretch and relax the cervical area.
- Engage in gentle sports activities that strengthen the back and neck.
Conclusion: regain comfort in the neck area
Cervical pain is common, but many simple actions can help relieve it: good sleeping position, choosing a cervical pillow, regular stretching, and correcting posture.
In case of persistent pain or severe cervical osteoarthritis, it is recommended to consult a healthcare professional. Taking care of your neck is essential for preserving both daily comfort and the essential mobility of the cervical vertebrae.