Neck and shoulder stiffness is common among office-goers. But is the issue only posture related? Dr Raju Vaishya, senior consultant, orthopaedic and joint replacement surgery, Indraprastha Apollo Hospitals, says: “Neck and shoulder stiffness is very common among people who spend long hours at a desk, but posture is only one of several contributing factors. Poor ergonomics-such as sitting too low or craning the neck toward a screen-does strain the muscles, but stress, lack of movement, and even dehydration can worsen stiffness.
Emotional stress often leads to unconscious tensing of shoulder and neck muscles. Sedentary routines, inadequate breaks, and improper workstation setups can also limit blood circulation to these areas. Sometimes, stiffness can also stem from cervical spine issues or nerve compression. Hence, while correcting posture is vital, incorporating regular stretching, hydration, mindful relaxation, and short activity breaks through the day are equally important for preventing and easing muscle stiffness.”
Why does neck and shoulder stiffness cause headaches?
Neck and shoulder stiffness can trigger what are known as tension headaches. The muscles around the neck, shoulders, and upper back are interconnected with nerves that travel to the head. When these muscles become tight or strained-often due to poor posture, prolonged sitting, or stress-they can compress nerves or reduce blood flow to the scalp and head. This tension leads to a dull, pressure-like pain that often begins at the back of the head and spreads toward the temples or behind the eyes. In some cases, trigger points in the neck muscles can refer pain upward, mimicking a headache. Maintaining good posture, practicing relaxation techniques, and performing simple neck and shoulder stretches can help release this built-up tension and prevent such headaches from recurring.
How does wrong sleeping posture cause neck pain?
Sleeping posture plays a significant role in neck health. When you sleep with your neck bent at an unnatural angle-such as using too many pillows, sleeping on your stomach, or using a pillow that is too high or too flat-the neck muscles remain strained through the night. This misalignment can place extra pressure on the cervical spine, leading to stiffness, inflammation, or nerve irritation by morning. Over time, these poor sleeping habits can contribute to chronic neck pain and even headaches. It’s also common for people to sleep with their arms under their head or pillow, which further misaligns the neck and shoulder muscles. To avoid discomfort, one should ensure that the neck and spine remain in a neutral, straight position throughout sleep, supported by an appropriate mattress and pillow.
What is the correct posture to sleep and what kind of pillow should be used?
The best sleeping posture for neck health is one that keeps the spine naturally aligned. Sleeping on the back or the side is generally recommended. When lying on the back, the pillow should support the natural curve of the neck without pushing the head forward. For side sleepers, the pillow should be firm enough to fill the space between the ear and the shoulder, keeping the head level with the spine. Avoid sleeping on the stomach, as it twists the neck unnaturally. Memory foam or cervical pillows, designed to contour the neck, are ideal choices for maintaining alignment. A medium-firm mattress can further aid posture by supporting the spine evenly. Consistently using the right pillow and position can greatly reduce the risk of waking up with stiffness or pain in the neck and shoulders.