Woke Up With Neck Pain? Try These 5 Bed Exercises For Instant Relief! (Image Credits: iStock)
Waking up with a stiff, painful neck can throw your whole day off balance. Whether it's due to poor sleeping posture, an old pillow, stress, or minor muscle strain, morning neck pain is incredibly common. According to a study published in BMC Musculoskeletal Disorders, up to 70 per cent of people experience neck pain at some point in their lives, and a significant number report the discomfort beginning upon waking.
Fortunately, experts suggest that certain gentle exercises performed right in bed can help ease the tension and improve mobility. Early morning stretching helps promote blood circulation, reduce muscle stiffness, and prevent chronic pain development. Here we have listed five effective bed exercises you can try immediately after waking up to ease the pain.
1. Neck Tilts (Side-to-Side)
How to do it:
Slowly tilt your head toward your right shoulder without lifting it off the bed. Hold for 10–15 seconds.
Return to the centre, then repeat toward the left shoulder.
Do it the right way:
Keep your shoulders relaxed and avoid shrugging.
Benefit: Stretches the lateral neck muscles and improves flexibility.
2. Chin Tucks
How to do it:
Lying on your back, gently pull your chin down toward your chest, like creating a “double chin.”
Do it the right way:
Do not lift your head off the pillow.
Benefit: Strengthens deep neck muscles and improves posture.
3. Neck Rotations
How to do it:
Turn your head slowly to the right as if looking over your shoulder. Hold for 5 seconds.
Do it the right way:
Keep your head on the bed; only rotate within a comfortable range.
Benefit: Increases the range of motion and reduces muscle tightness.
4. Shoulder Blade Squeeze
How to do it:
Lying on your back, squeeze your shoulder blades together as if trying to pinch a pencil between them.
Do it the right way:
Keep your neck and shoulders low; avoid lifting your shoulders toward your ears.
Benefit: Strengthens the upper back, relieving tension in the neck.
5. Cat-Cow Stretch
How to do it:
Sit cross-legged or kneel comfortably on the bed.
Do it the right way:
Move slowly with your breath, aiming for a fluid motion.
Benefit: Mobilises the entire spine and neck, promoting blood flow and relaxation.
When to Seek Medical Help:
If neck pain persists for more than a few days, radiates down your arms, causes numbness, or results from a major injury, seek medical evaluation immediately. These could indicate serious conditions like a herniated disc or nerve impingement.
Choosing a supportive pillow, maintaining proper sleep posture, and managing daytime stress can significantly reduce your risk of waking up with neck pain.
Morning neck pain doesn’t have to ruin your day. Incorporating these simple bed exercises can help you regain comfort, flexibility, and a sense of control — all before you even set foot on the floor.
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