I swear that my subconscious thinks I'm a professional acrobat. My morning neck and back pain [1] are proof of my many nights spent kicking, turning, and tossing to the point that all blankets and pillows flee the scene.

You don't have to be a sleeping gymnast, like me, to know the pain of waking up on the wrong side of the bed, though. That's because no specific sleeping positions [2] (unless you snooze on a couch, chair, or uncomfortable mattress) cause muscle pain, says Dr. Charla Fischer, [3] MD, an orthopedic surgeon at NYU Langone's Spine Centre.

Since there isn't one definitive way to get ahead of sleep-induced muscle soreness (we recommend speaking to your doctor for a more personal evaluation), Fischer suggests easing discomfort by stretching for 5-10 minutes a few times a day.

I can attest to this approach, too. My night tumbling hasn't stopped, but I have felt better since reaching out to Lauren Lyons, an ASTYM-certified [4] physical therapist assistant and certified yoga instructor, for a daily neck and back stretching routine. Here's hoping it helps you, too.

Neck Pain

Upper-Trapezius Stretch

• Sit up straight in a chair and tuck your chin to your chest — your ears should align with your shoulders.
• Lift your right arm up and over your head and place your hand on the left side of your head to gently stretch your head to the right side.
• Hold for 30 seconds before repeating on the opposite side.
• Repeat 2-3 times per side.

Levator Scapula Stretch

• Sit up straight in a chair and grasp the edge of the seat with one hand.
• Rotate your head to the opposite side of your anchored arm before tucking your chin toward your chest.
• Grasp the back of your head and gently pull it down until you feel a stretch.
• Hold for 30 seconds before repeating on your opposite side.
• Repeat 2-3 times per side.

Back Pain

Lumbar Trunk Rotation

• Lie on your back with both of your knees bent at 90 degrees, so that your feet are planted on the floor.
• Slowly rotate your knees to the left as far as you can while keeping your shoulders on the floor.
• Hold for 30 seconds before repeating on your right side.
• Repeat 2-3 times per side.

Single Knee to Chest

• Lie on your back with your knees bent and your feet flat on the floor.
• Bring one knee to your chest while keeping the other foot flat on the floor and your lower back pressed to the floor.
• Hold for 30 seconds before repeating on the opposite side.
• Repeat 2-3 times per side.

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