Neck pain is a common issue that makes it hard for people to sleep and maintain sleep. People often wake up in the morning stiff and sore in the neck and sometimes find it hard to move the neck when they sleep in the wrong position. If your morning routine always starts with the thought “woke up with neck pain can’t turn head,” then your sleeping position and pillow height are the main causes.
The best sleep position for neck pain is the position in which the neck is in alignment with the spine and does not strain the neck muscles and joints. Making slight changes in your sleeping position and pillow height can greatly improve your sleep and help your neck heal when suffering from neck pain.
We at Health Mag Zone are concerned with providing simple and effective health tips and guidelines on how to improve your lifestyle and sleep when suffering from neck pain.
Key Takeaways
- The best sleeping position for a person with neck pain is on their back or side because these positions keep the spine in alignment.
- A person should avoid sleeping on their stomachs because this requires them to twist their necks for long periods.
- The choice of pillow position for a person with neck pain is as important as the sleeping posture.
- Proper support for the neck can help prevent conditions such as waking up with a sore neck and being unable to turn your head.
- The changes in sleeping positions can help improve a person’s neck comfort while sleeping.
Why Sleeping Position Matters for Neck Pain?
Your spine has three natural curves, one in your neck, one in your upper back, and one in your lower back. When you are sleeping in a way that puts pressure on your spine, you will experience pressure in your neck muscles and your neck joints.
One of the main reasons for neck pain when you are sleeping is improper sleeping posture. When your neck is bent too far forward, backward, or to one side for too long, it can cause strain on your neck muscles.
When your spine is in a neutral position when you are sleeping, your neck muscles will have a restful night’s sleep.
Best Sleeping Position for Neck Pain
Most experts agree that sleeping on your back or side is the best way to alleviate neck pain.
Back Sleeping
Sleeping on your back is said to be the best sleeping position for alleviating neck pain and headaches.
When sleeping on your back, the weight of your head is evenly distributed, and your spine is straightened. This is because your neck is in a neutral position.
To improve sleeping on your back:
- Use a pillow that supports the natural curve of your neck.
- Make sure your head is slightly raised but not pushed forward.
- Use a pillow to support your knees.
Sleeping on your back can help alleviate pressure on your shoulders if you have neck and shoulder pain.
Side Sleeping
Another good sleeping position that can be helpful to people with neck discomfort is side sleeping. This is because most people find it easier and comfortable compared to sleeping on the back.
The best sleeping position when experiencing neck and shoulder pain when sleeping on the side is when the head is level with the spine and not tilted towards the mattress.
To do this, you should:
- Use a pillow that fits the gap between the shoulder and the head
- Ensure that your ears are vertically aligned
- Avoid tilting your chin towards your chest
This sleeping position is also helpful to people with sleeping position for neck pain and headache because it relieves pressure on the neck and upper spine.
Worst Sleeping Position for Neck Pain
Sleeping on your stomach is the worst sleeping position for your neck.
When sleeping on your stomach, the head has to be rotated to one side in order to breathe. This causes a sharp rotation in the neck that can be sustained for several hours.
Some of the problems that result from sleeping on your stomach include:
- Increased strain on the neck muscles
- Spinal misalignment
- Increased morning stiffness
If you have been sleeping on your stomach for some time, you can start to train your body to sleep on your back or side. You can put several pillows around your body to prevent rolling over during the night.
Pillow Position for Neck Pain
Choosing the appropriate pillow is one of the most critical aspects for neck comfort. An improper pillow can cause unnatural positions of the neck, leading to discomfort.
The best pillow position for neck pain is one that allows the neck to be supported while the head is in a normal position.
Individuals who sleep on their back should have a thinner pillow that allows the neck to be in the normal position without the head being pushed forward. Side sleepers should have a slightly thicker pillow to maintain the normal position of the head.
Using a memory foam pillow or a cervical pillow can be very effective in providing relief from neck pain. However, the most important thing is to maintain the correct position rather than the type of pillow used.
How to Relieve Neck Pain From Sleeping?
If you tend to wake up with discomfort, there are ways to improve your sleeping environment and alleviate neck discomfort.
Besides improving your sleep posture, there are other ways to improve your sleeping environment.
A mattress is essential because if the mattress is too soft, the body tends to sink into it, which can cause the neck to be in awkward positions.
Changing your old pillows can also improve your sleeping environment.
Applying heat and cold can be beneficial in relieving neck discomfort by loosening the muscles.
We at Health Mag Zone always stress the importance of making lifestyle changes that can greatly affect our musculoskeletal health, including our sleep posture.
Best Sleeping Position for Neck Pain Without Pillow
Some people are curious about the sleeping position for neck pain without pillow. In most cases, sleeping without a pillow is only beneficial for certain back sleepers.
If the neck is not supported with a pillow, it can cause the neck to fall backward or sideways, and this can cause more pain in the neck muscles. Sleeping flat on your back without a pillow can provide relief for some people, as it allows the spine to stay in its normal position.
Side sleepers need a pillow to fill the space between the shoulder and head. Sleeping without a pillow can cause the neck to bend towards the mattress.
Should You Sleep on the Side of Your Neck That Hurts
A lot of people want to know whether they should sleep on the painful side of their neck or not. The decision on whether or not you should sleep on the painful part of your neck depends on the pain you are experiencing.
In most cases, it is recommended that you sleep on the opposite side or on your back. This helps in preventing direct pressure on the painful muscles in your neck.
In case you are experiencing pain on the left side of your neck, you can sleep on your right or on your back. In this case, you need to make sure you are using a pillow in order to avoid tilting your neck.
How to Sleep With Neck Pain on Left Side?
If the pain is located on the left side of your neck, you can consider making some changes to your sleeping position.
One such change is to sleep on your right side with the help of a pillow that supports your neck.
Another change is to sleep on your back with the help of a pillow that supports your neck and places your head in the correct position. However, you must not twist your neck and place your arm on your head.
Stretching can also be helpful in relieving your pain, and you can do this stretching before going to bed.
How to Prevent Waking Up With Neck Pain?
However, preventing neck pain requires changes in day and nighttime behaviors.
During the day, people can develop neck pain as a result of poor posture. This can cause pain in the neck as they sleep.
Some of the changes that can be made to prevent waking up with neck pain include:
- Keeping the phone or computer at eye level when working
- Taking breaks from sitting for long hours
- Stretching the neck and shoulders regularly
- Using a pillow and mattress while sleeping
By taking these precautions during the day and at night while sleeping, one can prevent neck pain.
Conclusion
Neck pain during sleep is a common problem for many people. However, this can be addressed by making a few changes. The best sleeping position for someone who experiences neck pain is on their back or side because this keeps their spine in alignment and helps minimize strain on their neck muscles.
Stomach sleepers should avoid this sleeping position because it can cause their neck muscles to twist for long periods. Getting a pillow of the right height can make a big difference in addressing this problem.
If you wake up in the morning with a stiff neck or find it difficult to move your neck when you wake up in the morning, making changes in your sleeping posture can make a big difference in addressing this problem. At Health Mag Zone, we believe in empowering our readers with information on how they can make informed decisions about their health.
FAQs
How should I sleep to relieve neck pain?
The best sleeping position to alleviate neck pain is to sleep on your back or side while keeping your neck straight with the support of a pillow.
What’s the best position to sleep in when your neck hurts?
The best sleeping positions when the neck hurts include back sleeping and side sleeping.
What helps a stiff neck in 60 seconds?
One thing that can help alleviate a stiff neck is the movement of the neck. This can be achieved by rolling the shoulders and rotating the head from side to side. Heat can also help alleviate a stiff neck.
How to decompress your neck while sleeping?
To decompress your neck, it is recommended to keep your spine in a neutral position with proper neck support from your pillow. You may also try sleeping on your back with your knees slightly elevated by your pillow or on your side with proper neck alignment.
