14. Stimulate Your Trigger Points
It can be difficult to reach all the muscle knots in your neck, shoulder, and upper back. Use a 6-inch foam roller to reach all those tricky spots.
Here’s how to do it:
- Place the foam roll on the ground.
- Lie on it lengthwise.
- Place the hands on the hips.
- Roll slowly sideways keeping the torso parallel to the ground until the foam roller rolls over the scapular muscles where the sore trigger points are.
- Slowly roll 20 times to each side.
15. Adjust your Sleeping Position
Sleeping on your stomach may be more comfortable for some people, but it has its risks. Instead, it’s best to sleep on your side or on your back. That’s because sleeping on your stomach forces you to twist your neck to the side for hours at a time. It also causes your stomach to sink into the mattress, leading to low back pain.
16. Change Your Bed
Sleeping on a firm mattress helps keep your spine properly aligned throughout the night. This prevents morning neck pain.
Side sleeper? If you have wide shoulders and sleep on your side, you might also want to invest in a new, firmer pillow to keep your neck in a neutral position.