Many people have had a sore or stiff neck before. The World Health Organization says back and neck pain is one of the most common muscle or bone injuries, like arthritis and fractures.
Around 10 to 20 percent of adults deal with neck pain at any given time. Sometimes, neck pain goes away by itself, but in about half of the cases, it becomes a long-term issue.
Now, let’s see which sleeping positions might help with your neck pain. We’ll also check out some other things you can do before bed to reduce discomfort.
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Best Sleeping Position for Neck Pain
The way you sleep can affect how well you rest, especially if you have neck pain. The best positions for better sleep when your neck hurts are on your back or your side. These positions are gentler on your spine compared to sleeping on your stomach.
Changing your sleeping position might be a bit tricky because we tend to pick a favorite early on. But with time, you’ll likely get used to the new position and find it more comfortable.
Since many folks tend to move during the night, having some extra pillows can be handy. They can help you stay comfy even if you switch positions.
Side Sleeping
Sleeping on your side is a common way for adults to snooze. It might actually be good for your spine and neck and could even help with snoring and acid reflux.
If you sleep on your side, it’s important to keep your head and neck in line with your body to avoid neck muscle stiffness. The idea is to not put too much pressure on your neck, which can lead to discomfort.
Choosing the right pillow is key. Some side sleepers might need a bigger pillow or a stack of pillows to keep their head from sinking too much. But be careful—too many pillows can make your head and neck too high, causing neck pain.
You can also tweak your current pillows for better support. Rolling up a hand towel and tucking it into your pillowcase can fill the space between your face and shoulder, supporting the natural curve of your neck.
Once your pillows are set, take a snapshot or picture of yourself lying on them. This can help you check if your head and neck are aligned properly with your body. Adjust as needed for a comfy snooze.
Back Sleeping
Sleeping on your back is the second most common way adults catch their Zs, and it’s often recommended for folks with back pain. If you can keep your head and neck in line, it might even help ease neck pain.
Back sleepers can tweak their position for more comfort with a couple of pillows. Placing a small pillow at the base of your neck keeps your head in a neutral position. Also, sticking a pillow under your knees or thighs helps keep the muscles along your spine flat and lets your neck muscles chill.
Pay attention to where your hands are during sleep too. Some hand positions can activate muscles in your upper back and neck, messing up your spine alignment. Keeping your hands on the side or on your chest while back sleeping might help reduce neck and back pain.
Worst Sleeping Position for Neck Pain
Sleeping on your stomach with your head turned to one side is not a good idea if you have neck pain. It puts extra weight on your neck and can slow down the healing process.
People who sleep on their stomachs tend to complain more about neck pain during the day compared to those who sleep on their side or back.
If you’re a stomach sleeper, it might be worth trying to switch to your back or side to ease neck pain. A trick is to use pillows strategically to stop yourself from turning onto your stomach until the new position becomes a habit.
Tips for Sleeping with Neck Pain
If your neck hurts when you sleep, try changing how you lie down. You can also make your sleeping area better and do some things during the day to help. Here’re some tips:
1. Upgrade Your Pillow
Look for a pillow that provides adequate support for your neck. Memory foam pillows or those specifically designed for neck support can be beneficial. Make sure the pillow isn’t too high or too flat; it should keep your head in line with your spine. For example, you might consider using the Necklow pillow, which is designed for relaxing neck muscles.
2. Choose the Right Mattress
A medium-firm mattress is often recommended for people with neck pain. It offers a balance of support and comfort. Avoid mattresses that are too firm, as they can create pressure points, or too soft, as they may not provide enough support.
3. Watch Your Posture During the Day
Pay attention to your posture, especially if you have a desk job. Keep your phone and computer screen at eye level, sit back in your chair with your feet flat on the floor, and take breaks to stretch and move around.
4. Stretch and Exercise
Incorporate gentle neck stretches and exercises into your daily routine. This can include tilting your head from side to side, rotating your neck, and gently stretching the muscles. Regular exercise can also contribute to overall well-being and reduce tension.
5. Relax Before Bed
Establish a calming bedtime routine to signal to your body that it’s time to wind down. This can include activities like reading a book, taking a warm bath, or practicing relaxation techniques such as deep breathing or meditation.
6. Wear a Neck Brace
Putting on a soft neck brace can help ease pain and prevent your neck from moving too much. You can wear it sometimes, especially at night if neck pain makes it hard to sleep. But, during the day, it’s best to limit using the neck brace to three hours and not go beyond two weeks. This helps avoid slowing down your recovery.
7. Apply Heat and Cold
If you experience neck pain, try using heat or cold to feel better before bed. Just do it for about 15 minutes each time. To keep your skin safe, use a warm pad on low or a cold pack wrapped in a towel. Make sure to stay awake while you use heat or cold to avoid any chance of getting hurt.
8. Consider Pain Relievers
Doctors often suggest using non-steroidal anti-inflammatory drugs (NSAIDs) and acetaminophen to ease neck pain. But, like any medicine, these can have risks.
It’s a good idea to talk to your doctor about pain relief options. If the non-prescription drugs don’t help enough, your doctor can also discuss prescription options with you.
When to See a Doctor
If your neck hurts, it’s a common issue with different reasons. Usually, it gets better with some simple treatments. But, you should talk to your doctor if you have any of these symptoms along with neck pain:
- Fever
- Headache
- Weak legs
- Losing weight without trying
- Sweating
- Trouble breathing
- Feeling nauseous
- Pain in your arm or jaw
- Your neck feels stiff and won’t move
Sophia Anderson, PT, DPT is a physical therapist who offers online pain management consultations. She helps people with various types of pain, especially neck, back, and knee pain.
She graduated from the University of St. Augustine with a Doctor of Physical Therapy (DPT) degree. She has experience in orthopedic physical therapy, sports medicine, neurological rehabilitation, advanced assessment and treatment of running injuries, and advanced treatment of the pelvic complex, spine, and extremities.
If you’re experiencing any pain, let Sophia Anderson, PT, DPT help you out.