Neck function is affected by your shoulder function. How you carry your shoulders influences neck pain, posture and motion.

Try rolling your shoulders forwards and backwards, stretching slowly, to help ease tension at the neck.

Exercises such as fast paced walking are important for your neck too. Walking is one of the least stressful exercises to your body and is something you can keep up well into your later years.

Finally, make sure your neck posture is kept upright when you are talking on the phone, driving, reading, doing other tasks, or sleeping. Neck support pillows are available to help maintain the normal forward arch of the neck. An excellent one is the Mediflow Waterbase Pillow. It provides gentle, responsive support all night long and helps to reduce the intensity of neck pain.

It’s an unfortunate reality that most adults will wake up with neck pain at some point in their lives. Waking up with neck pain can put a damper on the start of your day, even if you received a restful night’s sleep. The good news is there are steps you can take to proactively avoid waking up with neck pain, and getting a better night's sleep. Here are four things you can do to ensure you wake up to pain-free, restful mornings:

Stay Off Your Phone While in Bed

In a world full of never-ending news feeds and full inboxes, it can be hard to take a break from the device that connects you to the rest of the world. However, that same device may be causing your neck pain. Looking down at your phone takes your neck out of alignment and forces your neck muscles to work harder than they have to in a neutral position. Additionally, the blue light emitted from your phone slows your body’s production of melatonin, which may further prevent you from sleeping soundly.

Instead of falling into the habit of scrolling through your phone before you fall asleep, try leaving it on your nightstand until morning. This way, your neck can enjoy the comforts of a neutral position as soon as you get into bed. Sleep gives your body a chance to repair itself a needed. Don’t make your body work harder than it has to during this restorative time.

Gently Stretch Your Neck Muscles

If you spend a large portion of the staring at a computer or sitting in traffic, chances are your neck is being strained. Leaning forward to look closely at a monitor or gripping a steering wheel takes your neck out of its natural alignment. This creates the stress and tension that may be causing your neck pain. While some of these activities may be unavoidable, there are a few stretches that you can do before bed to dissolve some of the tension.

Roll your head so that you bring your left ear toward your left shoulder. Then, move it the opposite way so your right ear leans toward your right shoulder. This easy exercise is a great way to gently stretch the sides of your neck. Repeat this motion as needed and try holding the positions that feel extra tight. Remember to stop if you feel any pain - this movement should feel gentle and pain-free.

Stay Hydrated

Your neck is made up of many different parts that work together to help it function properly. In between your vertebrae lie small spongy discs. These discs need plenty of incoming water to maintain strength, resilience, and function. Drinking at least eight large glasses of water per day can help these discs stay healthy and, as a result, reduce neck pain. Carry a water bottle with you throughout the day so that you always have hydration on hand.

Switch to a Therapeutic Neck Pillow

An unsupportive pillow is one of the most common causes of morning neck pain. Since we spend so much time asleep, it makes sense that what we lay our heads on at night holds importance when it comes to neck health. An unsupportive pillow may force your neck to work hard during a time that is supposed to be restorative. Switching to a pillow for neck pain, such as a therapeutic neck pillow, can help align your spine and neck so that your neck is free to relax.

Equipped with responsive support, the Mediflow Water Pillow is a great choice as a therapeutic neck pillow. It utilizes the properties of water to create a comfortable and safe place for you to rest your head at night. The outer layer of the pillow is made of layers of soft, supple materials that will lull you into a deep sleep while the core of the pillow contains the waterbase that allows your head and neck to maintain an aligned position throughout the night. Consider trading your conventional pillow for a pillow with a supportive waterbase so you can wake up energized and free of neck pain.

Do you suffer from a vicious cycle of lower back pain? If so, keep the following tips in mind to alleviate common back pain symptoms, and provide you with relief.

The nagging ache of lower back pain isn’t something you should have to live with. Starting your day by pushing through the pain of another stiff lower back, aching neck, or uncomfortable shoulders can be frustrating. Fortunately, you can do something to get relief from your chronic back pain during sleep. And it doesn’t have to mean spending thousands of dollars on a new mattress. If you are committed to minimizing back pain and maximizing your ability to rest comfortably at night, ask yourself the following questions:

What Type of Sleeper Am I?

An inexpensive and effective way to minimize back pain is to adjust your sleeping position to minimize stress and strain on your lower back, neck, and shoulders.

If you are a stomach sleeper, consider putting a pillow under your pelvis and lower abdomen to promote better alignment of the spine.

If you tend to sleep on your side, a full-body pillow placed between your legs can work wonders to alleviating stress on your lower back. Pull your legs up toward your chest a little bit while sleeping, then use the full-body pillow as a support at night.

Is My Pillow Helping or Hurting Me?

Far too often, we select the cheap pillow at the local big box store and call it a day. Here's a tip, with a little extra research on identifying the right pillow, you can truly help reduce back pain. This will give you relief and improve quality of sleep.

If you are a back sleeper, a softer pillow that cradles your neck can help position your head and neck in a good position throughout the night. Those with respiratory disorders tend to benefit from a larger-loft, softer pillow. Putting a pillow under your knees can provide spinal support, allowing you to sleep comfortably the whole night.

Side sleepers often benefit from a thinner pillow that won’t crowd their face, but a firm pillow that holds its shape is a smart move for those who prefer sleeping on their side because it consistently fills the gap between shoulder and head.

Stomach sleepers rest easiest with a low-profile pillow that molds to the shape of the head and stays in place throughout the night. Gel memory foam is a good top layer option, as is a firm and thin layer of polyester.

One of the most important considerations to make when addressing your lower back pain is the effectiveness of your pillow, and it’s also one of the least expensive.

Am I Easing Into and out of Bed?

Sudden movements can easily tweak muscles or cause unexpected strain to your back and other areas, so take your time when getting in and out of bed.

If you toss and turn throughout the night, this can be partially due to uncomfortable sleeping positions. Set up your bedroom environment to be as calming as possible. This includes everything from choosing the right pillow to adjusting the temperature in the room. The more movement you make during sleep can lead to increased back pain and discomfort.

Rather than flop into bed at the end of the day, sit on the edge of the bed, support your body with your arms, pull your knees up and in, and then rest on your side. You can then adjust your body into your preferred sleeping position from there.

Conversely, avoid “jumping” out of bed even if you feel refreshed and awake, as your body needs time to loosen up and adjust to being oriented vertically. Stretch for a few minutes to allow your body to adjust from its rested state before getting out of bed.

Minimizing back pain is a multi-step process and should be done in conjunction with a visit to your doctor. By selecting the right pillow for your unique sleep position, understanding ways to reduce back and neck strain through modifying your sleep style, and being conscious of your movements in bed, you’ll increase the odds of waking up feeling amazing. For more information on pillows that can help promote the absolute best night of sleep possible, review your options and find the right type of comfort today.