Waking Up with Neck Pain? Here’s What a Doctor Says

Jakarta – Have you ever woken up with neck pain even though your pillow felt comfortable before going to sleep?

According to sports medicine specialist Dr. Caleb Leonardo Halim, neck pain after waking up is not always caused by poor sleeping posture. In some cases, the problem may actually come from using the wrong pillow.

In a video shared on his Instagram account, Dr. Caleb explained that a pillow that does not properly support the neck can lead to stiffness and discomfort the next morning.

“If you wake up in the morning with a stiff or sore neck, don’t just blame your sleeping position. It could be that the pillow you are using is not suitable,” said Dr. Caleb, quoted on Thursday (March 12, 2026).

How an Incorrect Pillow Can Cause Neck Pain

Dr. Caleb explained that a pillow that is too high can force the neck into a bent position for a long period of time during sleep. This can strain the neck muscles and joints.

Ideally, the neck should remain in a neutral position while sleeping, meaning it should not bend too far forward or tilt backward excessively.

“When sleeping, the cervical spine should stay in a neutral position—not too bent and not too extended. If your pillow is too high, your neck may stay bent for hours throughout the night,” he explained.

When the neck remains in an unnatural position for an extended period, it can lead to muscle stiffness and discomfort after waking up.

Long-Term Risks of Poor Neck Support

Dr. Caleb also warned that continuously sleeping with improper neck support may cause more serious problems over time.

If the neck repeatedly bends due to an unsuitable pillow, it could potentially affect the natural curve of the cervical spine. In more severe cases, this may increase the risk of pinched nerves.

“As a result, you may wake up with neck soreness. If this position continues over a long period, it could alter the natural curve of your neck and increase the risk of nerve compression,” he added.

How to Choose the Right Pillow

To prevent neck pain during sleep, Dr. Caleb recommends choosing a pillow that properly supports the natural shape of the neck.

Pillows designed with contours or curves can help align the neck and spine more comfortably during sleep.

“That’s why it’s very important to choose a pillow like the one I use, which has a contour. This shape can adapt to the natural curve of your neck and body,” he said.

He also emphasized that each person may need a different type of pillow, depending on body shape, sleeping habits, and comfort preferences.

Simple Tips to Prevent Neck Pain While Sleeping

To reduce the risk of neck pain when waking up, consider these tips:

• Choose a pillow that supports the natural curve of your neck

• Avoid using pillows that are too high or too flat

• Maintain a neutral neck position while sleeping

• Replace old pillows that no longer provide proper support

• Adjust your sleeping posture for better spinal alignment

The Importance of Proper Sleep Support

Neck pain after waking up may seem like a minor issue, but repeated discomfort can affect daily activities and long-term spinal health.

By choosing the right pillow and maintaining proper sleeping posture, you can help keep your neck in a healthy position and wake up feeling refreshed instead of sore.