What should I do if my neck hurts upon waking up?

Neck pain upon waking can be managed by adjusting posture, applying local heat therapy, performing moderate stretching and relaxation exercises, avoiding triggering movements, and using medication appropriately. If the pain persists for more than one week or is accompanied by limb numbness or dizziness, prompt medical evaluation is necessary.

1. Adjust posture to relieve discomfort: Maintain proper sitting or standing posture, avoid slouching or head-forward positions, and use a pillow of appropriate height to support the natural curve of the neck. This reduces prolonged muscle strain and alleviates pain.

2. Apply local heat therapy: Use a hot water bag or warm towel at around 40°C on the painful area for 15–20 minutes per session. This helps improve local blood circulation, relax tense muscles, and reduce stiffness and pain.

3. Perform moderate stretching and relaxation: Slowly perform gentle neck side-bending and forward/backward bending movements. Hold each position for 10 seconds and repeat 5–8 times. Stretch only to the point of mild soreness—avoid forceful movements that may worsen injury.

4. Avoid triggering movements: Temporarily avoid actions such as rapid head turning or lifting heavy objects while bending forward. Limit prolonged screen time to prevent excessive strain on neck muscles and avoid worsening pain.

5. Use medication appropriately: When pain is significant, topical anti-inflammatory and analgesic ointments may be applied to the affected area under medical guidance. Avoid self-administering strong oral painkillers to minimize the risk of adverse drug reactions.

Daily care should include keeping the neck warm to prevent cold exposure, using a mattress with medium firmness, maintaining regular sleep patterns, avoiding excessive neck movement before bedtime, and engaging in regular exercise to strengthen neck muscles and reduce the likelihood of recurrent neck pain.