Seemingly harmless sleeping habits can cause neck and shoulder pain every morning.

According to orthopedic specialists, sleeping with a pillow that is too high is one of the common reasons why many people wake up with neck and shoulder pain. This is a condition that is easily overlooked but can have long-term effects on spinal health.

Dr. Huynh Thi Nhu Hang, Department of Internal Medicine, Orthopedics, Saigon South International General Hospital, said that when the pillow is too high, the head and neck are pushed up from their natural position. The cervical spine has a necessary physiological curve to support the body, but this position forces it to bear great pressure for many hours continuously. The muscles and ligaments in the neck area are stretched, reducing the ability to relax while sleeping. As a result, the sleeper wakes up with muscle stiffness, pain and limited movement.

Thói quen ngủ tưởng vô hại có thể khiến cổ vai gáy đau mỗi sáng - 1 — Choose a pillow with moderate height and softness to help avoid neck, shoulder, and nape pain (Illustration: Getty).

Long-term consequences if you maintain the habit of sleeping on a high pillow

Not only does it cause immediate neck pain, using a high pillow also causes a misalignment of the sleeping posture. When the neck is raised too much, the upper body is no longer aligned with the spine. This posture, maintained for a long time, can easily lead to chronic neck and shoulder pain - a condition that is increasingly common in young people, especially those working in offices and frequently using computers.

This habit also affects the respiratory and circulatory systems. Excessive neck flexion causes the airway to narrow, increasing the risk of snoring or difficulty breathing while sleeping. Blood circulation in the neck - shoulder - head area is affected, causing numbness or headaches in the morning.

Dr. Huynh Thi Nhu Hang - Internal Medicine, Orthopedics, Saigon South International General Hospital said that sleeping with a pillow that is too high also causes the facial skin to be compressed for a long time, which can contribute to wrinkles and promote premature skin aging.

How to choose the right pillow?

Dr. Hang recommends prioritizing pillows with moderate height and softness, helping the head and neck to always lie straight, parallel to the mattress surface. A suitable pillow supports the physiological curve of the cervical spine, helps the muscles relax and reduces pressure on the ligaments. Thanks to that, the quality of sleep is improved, limiting pain when waking up.

However, if you have changed many types of pillows but the neck pain still does not improve, the cause may come from problems in the spine, muscles or ligaments. At this time, a visit to a musculoskeletal specialist - orthopedic trauma is necessary to determine the exact cause and have appropriate treatment.

Thói quen ngủ tưởng vô hại có thể khiến cổ vai gáy đau mỗi sáng - 2 — Doctors at South Saigon International General Hospital examine a patient (Photo: BVCC).

The Orthopedic Clinic at Nam Sai Gon International General Hospital is one of the key specialties, gathering a team of experienced and highly qualified doctors.

The hospital applies many advanced treatment methods and modern equipment systems, helping the examination process take place quickly and accurately. Thanks to that, patients have access to appropriate treatment regimens, bringing high efficiency and safety.

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