Dr. Jordan Sudberg Explains Why Your Neck Hurts in the Morning and How to Find Relief

Waking up with neck pain is an all-too-common experience for many people. That stiff, achy sensation right when you get out of bed can throw off your entire day, affecting everything from your mood to your productivity. But why does neck pain often feel worse in the morning? And more importantly, what can you do about it?

Dr. Jordan Sudberg, a pain management specialist with years of experience treating musculoskeletal conditions, breaks down the common causes of morning neck pain and offers practical tips to help you wake up feeling better.

Why Is Neck Pain Worse in the Morning?

Your neck is a complex structure composed of vertebrae, muscles, ligaments, and nerves. When you sleep, the way your head and neck are positioned, combined with other factors, can lead to stiffness and pain upon waking. Here are some key reasons why neck pain tends to be more noticeable in the morning:

1. Poor Sleep Posture

Dr. Jordan Sudberg emphasizes that how you sleep plays a major role in neck comfort:

“Sleeping with your neck in an awkward position — whether it’s too much flexion, extension, or twisting — can strain muscles and joints overnight.”

Using pillows that don’t support the natural curve of your neck or sleeping on a mattress that doesn’t provide adequate spinal alignment can put pressure on neck structures. Over several hours, this results in muscle tightness and joint irritation, leading to that familiar morning ache.

2. Muscle Stiffness After Prolonged Immobility

During sleep, your body stays mostly still for hours. This prolonged inactivity can cause muscles and soft tissues around the neck to stiffen up. Dr. Sudberg explains:

“When you first wake up and move your neck, those muscles have to loosen up, and if they’ve been tense or shortened during sleep, this can cause pain or discomfort.”

This stiffness usually eases with gentle movement and stretching as the muscles warm up and blood flow increases.

3. Degenerative Changes or Injury

Underlying issues such as cervical arthritis, herniated discs, or past neck injuries can also cause morning neck pain. Overnight, inflammation can build up in these damaged areas, making symptoms more noticeable when you first wake up.

Dr. Sudberg warns:

“If your morning neck pain persists throughout the day or worsens, it may indicate a structural problem requiring medical evaluation.”

4. Stress and Muscle Tension

Mental stress can cause unconscious tightening of neck and shoulder muscles during sleep. This tension can build up over time and present as morning stiffness and soreness.

Common Symptoms Associated with Morning Neck Pain

Morning neck pain isn’t just about soreness; it can come with other symptoms, including:

• Limited range of motion or difficulty turning your head
  
• Headaches, especially at the base of the skull
  
• Tingling or numbness radiating into the arms (if nerves are affected)
  
• Muscle spasms or a “knot” sensation in the neck muscles
  

Dr. Jordan Sudberg notes:

“Pay attention to accompanying symptoms as they can help pinpoint whether your pain is muscular, joint-related, or nerve-based.”

When to See a Specialist Like Dr. Jordan Sudberg

Most cases of morning neck pain resolve with lifestyle adjustments and self-care. However, you should seek professional help if you experience:

• Severe or worsening pain
  
• Persistent numbness or weakness in your arms or hands
  
• Pain following trauma or injury
  
• Pain that interferes with daily activities or sleep
  

Dr. Sudberg can perform a thorough examination, order imaging if needed, and recommend tailored treatments to address the root cause of your pain.

Practical Tips to Prevent and Relieve Morning Neck Pain

Dr. Jordan Sudberg recommends several evidence-based strategies to minimize neck pain and stiffness in the morning:

1. Optimize Your Sleep Setup

• Choose the right pillow: Use a pillow that supports the natural curve of your neck. Cervical pillows or memory foam options can provide targeted support.
  
• Sleep position matters: Try to sleep on your back or side rather than your stomach, which strains the neck.
  
• Evaluate your mattress: A medium-firm mattress can help maintain spinal alignment during sleep.
  

2. Establish a Relaxing Bedtime Routine

Stress reduction before bed can reduce muscle tension. Techniques such as gentle neck stretches, meditation, or a warm shower may help relax your muscles.

3. Practice Morning Neck Exercises

Gentle range-of-motion exercises can reduce stiffness:

• Slowly tilt your head side to side
  
• Rotate your neck in a controlled, circular motion
  
• Perform chin tucks to strengthen neck muscles
  

Dr. Sudberg advises:

“Start slowly and avoid any movements that increase your pain.”

4. Maintain Good Posture During the Day

Poor posture, especially from long hours at a desk or looking down at phones, contributes to neck strain. Ergonomic adjustments and regular breaks can prevent cumulative stress.

5. Stay Hydrated and Maintain Overall Health

Hydration supports disc health in your spine, and regular physical activity strengthens muscles that support the neck.

Treatment Options When Home Remedies Aren’t Enough

If lifestyle changes don’t fully resolve your morning neck pain, Dr. Jordan Sudberg offers a variety of treatment options tailored to your specific condition:

• Physical therapy: Targeted exercises and manual therapy to improve mobility and strength.
  
• Medications: Anti-inflammatory drugs or muscle relaxants to reduce pain and stiffness.
  
• Interventional procedures: Injections or nerve blocks to relieve inflammation or nerve irritation.
  
• Advanced therapies: For chronic cases, options like radiofrequency ablation or spinal cord stimulation might be considered.
  

Dr. Sudberg stresses:

“A comprehensive approach to neck pain ensures that we address not just symptoms but underlying causes for long-term relief.”

Final Thoughts: Start Your Day Pain-Free

Waking up with neck pain doesn’t have to be your norm. Understanding why it happens and taking proactive steps can dramatically improve your mornings and overall quality of life.

Dr. Jordan Sudberg encourages:

“Don’t ignore persistent neck pain. Early evaluation and intervention can prevent chronic problems and help you return to pain-free living.”

If you’re tired of waking up with neck stiffness and soreness, consider scheduling a consultation with Dr. Sudberg to develop a personalized plan that works for you.