Cara Mencegah Sakit Leher Setelah Bangun Tidur

Cara Mencegah Sakit Leher Setelah Bangun Tidur
Credits: Freepik. Bangun tidur dengan rasa sakit di leher merupakan hal yang sering terjadi.

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Bagikan :


Pernahkah Anda bangun dengan keadaan leher kaku dan terasa sakit saat menoleh?. Kondisi tersebut dinamakan kekakuan leher. 

Leher kaku ditandai dengan rasa sakit dan kesulitan menggerakkan leher, terutama saat mencoba memutar kepala ke samping. Terkadang leher kaku juga disertai dengan sakit kepala, nyeri leher, nyeri bahu atau nyeri lengan. Anda mungkin merasa seluruh tubuh kaku saat memutar tubuh. 

 

Penyebab Sakit Leher Setelah Bangun Tidur 

Anda mungkin tidak menyadari posisi tubuh saat sedang tidur. Namun, posisi tidur atau pemilihan bantal yang salah dapat memicu terjadinya sakit leher dan punggung. Penyebab sakit pada leher antara lain:

  • Posisi Tidur 
    • Posisi tidur telungkup dengan leher terpelintir ke satu sisi dapat menyebabkan leher menjadi kaku dan sakit saat bangun tidur
  • Pemilihan Bantal
    • Bantal yang tidak mendukung struktur kepala dan leher dengan baik dapat menyebabkan ketegangan pada otot leher dan menimbulkan rasa sakit
  • Gerakan Tiba-tiba
    • Gerakan tiba-tiba, seperti bangun tiba-tiba atau terkejut akibat mimpi buruk, dapat menimbulkan kekakuan pada otot leher Anda 
  • Cedera 
    • Cedera pada leher, baik yang terjadi akibat cedera saat olahraga atau cedera fisik lainnya dapat menyebabkan sakit leher
  • Penyebab lainnya:
    • Postur tubuh yang buruk 
    • Bekerja terlalu lama di depan komputer 
    • Menonton televisi terlalu lama tanpa mengubah posisi 
    • Osteoarthritis 
    • Kompresi saraf yang disebabkan adanya taji tulang di leher 

 

Mengatasi Sakit Leher Setelah Bangun Tidur 

Jika Anda merasakan sakit leher setelah bangun tidur, Anda dapat melakukan beberapa perawatan rumahan untuk mengatasinya.

  • Mengompres dengan air dingin di area leher yang kaku sekitar 20 menit untuk membantu mengurangi peradangan pada otot leher 
  • Mengompres dengan kompres hangat selama 20 menit, 2-3 kali dalam sehari apabila sakit leher tidak mereda selama beberapa hari. Kompres hangat ini akan merilekskan otot 
  • Mengganti bantal dengan bantal bulu yang lebih mudah menyesuaikan posisi leher. Namun, bantal bulu tidak awet, jadi harus diganti setiap tahun agar tetap nyaman digunakan
  • Hindari menggunakan bantal yang kaku dan keras karena justru dapat menyebabkan sakit pada leher Anda semakin parah 
  • Pindah posisi tidur sehingga tidak hanya bertumpu pada salah satu sisi dan menyebabkan kekakuan leher 
  • Berolahraga ringan seperti berjalan atau yoga yang membantu memperlancar aliran darah ke leher
  • Minum obat pereda nyeri seperti paracetamol, ibuprofen atau naproxen saat nyerinya sangat mengganggu kegiatan sehari-hari 

Jika sakit leher yang Anda rasakan tidak kunjung mereda atau disertai munculnya gejala lain seperti leher kaku, demam, sakit kepala, mual, dan muntah, segera kunjungi dokter untuk mendapatkan penanganan yang tepat. 

 

Mencegah Sakit Leher Setelah Bangun Tidur 

Untuk mencegah sakit leher setelah bangun tidur, Anda dapat melakukan beberapa hal berikut:

  • Memilih posisi tidur miring dan menghindari posisi tidur telungkup yang justru semakin membebani tulang belakang Anda 
  • Gunakan guling untuk membantu menyangga tulang belakang sepanjang tidur agar tidak menyebabkan kekakuan 
  • Saat memilih tidur posisi miring, maka pastikan bantal tidak lebih tinggi dari leher yang justru dapat menyebabkan otot tegang sepanjang malam dan terasa kaku di pagi hari 
  • Mengganti bantal dengan bantal bulu atau bantal busa yang memiliki desain khusus untuk menyangga leher dengan baik 
  • Pastikan agar kasur yang Anda gunakan tidak terlalu empuk sehingga dapat menyangga posisi tubuh Anda dengan baik
  • Sering-sering mengubah posisi saat bekerja seharian di depan komputer. Anda juga bisa sesekali berjalan sehingga otot-otot Anda tidak terlalu kaku 
  • Hindari menempelkan handphone ke telinga saat menelepon dengan menggunakan bahu 
  • Berolahraga rutin akan membantu memperkuat otot, termasuk otot leher. Olahraga juga dapat memperbaiki postur tubuh dan meredakan stres yang mungkin menyebabkan kekakuan otot tubuh termasuk otot leher 

Bangun tidur dengan rasa sakit di leher merupakan hal yang sering terjadi. Tetapi banyak cara untuk mengatasinya. Anda dapat mengganti bantal tidur, kasur, maupun posisi tidur, dan buat ruangan tempat tidur Anda senyaman mungkin.  

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 
Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Sabtu, 15 April 2023 | 23:49
Tags : Sakit Leher nyeri leher leher kaku
James Roland (2019). Why Are You Waking Up with Neck Pain, and What Can You Do About It?. Available from: https://www.healthline.com/health/neck-pain/waking-up-with-neck-pain
 
Harvard Health Publishing (2022). Say "good night" to neck pain. Available from: https://www.health.harvard.edu/pain/say-good-night-to-neck-pain
 
Cleveland Clinic (2020). Is Your Pillow Giving You a Stiff Neck While You Sleep?. Available from: https://health.clevelandclinic.org/is-your-pillow-hurting-your-neck-7-tips-for-better-sleep/
 

 

Richard Staehler, MD (2017). Stiff Neck Causes, Symptoms, and Treatment. Available from: https://www.spine-health.com/conditions/neck-pain/stiff-neck-causes-symptoms-and-treatment

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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      Backtrace
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