Herbie Murray
Neck pain is one of the most common disabling bone or muscle injuries, with 10 to 20% of adults experiencing symptoms. It can be tough to get a good night's sleep when you're dealing with neck pain, but making a few adjustments to your sleeping position and environment can help you manage your pain and prevent you from spending hours in poor positions.
| Characteristics | Values |
|---|---|
| Sleeping position | On your back or side |
| Pillow type | Thin, cervical, memory foam, rounded, horseshoe-shaped |
| Pillow placement | Under the neck, under the knees |
| Mattress type | Supportive |
| Additional tips | Avoid electronic devices before bed, exercise during the day, stretch before bed |
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What You'll Learn
Use a thin pillow to support the natural curve of your neck
Sleeping on your side or back is the best option for preventing and managing neck pain. However, if you sleep on your back, it's important to use a pillow that supports the natural curve of your neck.
A thin pillow can help you achieve this. A thin pillow lets you keep your upper spine in its natural position with a slight forward curve. This is important because the spine naturally arches in three places: it curves forward at the neck and lower back, and curves backward in the upper back.
If you sleep on your back, choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head. This can be achieved by tucking a small neck roll into the pillowcase of a flatter, softer pillow, or by using a special pillow that has a built-in neck support with an indentation for the head to rest in. A feather pillow is a good option, as it easily conforms to the shape of the neck.
Cervical pillows are also a good option for supporting the neck and head and keeping them in a neutral position. A memory foam pillow can also help to relieve neck pain and stiffness.
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Avoid sleeping on your stomach
Sleeping on your stomach is considered the worst position for your neck and spine. This is because you have to turn your head to one side, which puts your head and spine out of alignment. Over time, this can cause neck problems, such as a herniated disk, and even degenerative diseases like spinal arthritis.
If you sleep on your stomach, you can try to keep your neck and spine in a more neutral position by using a thin pillow or no pillow at all. The flatter the pillow, the less angled your head and neck. You can also put a pillow under your pelvis to help keep your back in a more neutral position and take pressure off your spine. However, it is best to avoid sleeping on your stomach altogether if you want to prevent neck pain.
Sleeping on your back or side is better for your neck and spine. When sleeping on your back, use a pillow that supports the curvature of your neck and a flatter pillow to cushion your head. If you sleep on your side, use a taller pillow under your neck so that your neck aligns with your head. This will relieve any strain on your neck and keep your spine straight.
Making changes to your sleep position can feel awkward and uncomfortable at first. Dr. Singh recommends starting small and slow and gradually escalating. He also suggests a short course of stretching and range-of-motion exercises when you wake up to help your body get back into alignment.
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Try a cervical pillow to keep your head and neck in a neutral position
Sleeping with neck pain can be a challenge, but there are ways to improve your comfort. One way to do this is to use a cervical pillow, which supports your head and neck, keeping them in a neutral position. This type of pillow can help fill in the gap between your neck and the mattress, providing support and improving your posture.
Cervical pillows are designed to keep your neck and head in alignment, reducing stiffness, tension, and discomfort. They can be particularly helpful for back and side sleepers. When sleeping on your side, it's important to use a pillow that is higher under your neck than your head, keeping your spine straight. A cervical pillow can help achieve this alignment, providing more support than a standard pillow.
Memory foam pillows are another option to consider. These pillows can mould to the shape of your neck, providing custom support. Combining a memory foam pillow with chiropractic treatment has been found to be more effective than chiropractic treatment alone. Additionally, memory foam pillows can improve your posture and counteract the effects of slouching during the day.
It's worth noting that therapeutic pillows may not work for everyone. Dr Singh recommends a comprehensive approach to dealing with neck pain, as sleep position is not the sole cause. However, if you're experiencing neck pain, trying different pillows and sleeping positions can be a good place to start. You can experiment with different pillow types and heights to see what works best for you.
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Use a supportive mattress to prevent sinking and rounding your back
If you experience neck pain, it is important to pay attention to your sleeping position and mattress. While sleeping on your side or back is recommended for reducing neck pain, your mattress and pillow also play a significant role in supporting your spine and neck.
Using a supportive mattress is crucial to prevent sinking and rounding your back. If your mattress is too soft, it can cause your body to sink into it, resulting in an unnatural curvature of your spine. This can lead to increased pressure and tension in your neck, shoulders, and back, exacerbating any existing pain. Therefore, investing in a firmer mattress that provides adequate support to maintain the natural alignment of your spine is essential. Memory foam mattresses are a popular option for those seeking additional support, as they conform to the body's contours, providing a customised level of support.
Additionally, consider using a pillow that supports the natural curve of your neck. A rounded or cervical pillow can provide this support, ensuring your neck is not overextended or flexed. If you sleep on your side, use a taller pillow to keep your neck aligned with your head, reducing any strain. Avoid overly high or stiff pillows, as they can keep your neck flexed throughout the night, leading to stiffness and pain when you wake up. The ideal pillow height should keep your ears vertically stacked over each other.
It is also important to note that sleeping on your stomach is generally not recommended for neck pain sufferers. This position often requires twisting your neck to the side, putting pressure on your nerves and vertebrae. However, if you must sleep on your stomach, use a thin pillow or no pillow at all to minimise awkward angles.
Remember, the key to good sleep posture is alignment. By using a supportive mattress and appropriate pillows, you can help maintain the natural curvature of your spine and neck, reducing pain and improving your overall sleep quality.
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Avoid high pillows that force your neck to bend
If you sleep on your side, it is important to use a pillow that is higher under your neck than your head. This will keep your neck neutral and relieve any strain on your neck, keeping your spine straight. However, you should avoid using a pillow that is too high or stiff, as this will keep your neck flexed overnight and can cause pain and stiffness in the morning.
Ideally, your pillow should be a height that keeps your ears vertically aligned. If your pillow is too high, your neck will bend and you may develop pain over time. If you sleep on your back, choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head. You can achieve this by using a pillow with a built-in neck support and an indentation for the head to rest in.
If you must sleep on your stomach, use a thin pillow or no pillow at all, trying to keep awkward angles to a minimum. For all sleep positions with neck pain, you should use a pillow under your neck that provides support, such as a cervical pillow or a rolled towel. Many people find that using a memory foam pillow helps them manage their neck pain.
It is important to practice good sleep hygiene, which includes following a consistent sleep schedule, having a comfortable sleep environment, stopping electronic device use before bed, and exercising during the day.
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Frequently asked questions
Try to sleep on your back or side, keeping your ears, shoulders and hips aligned in a straight line.
Sleeping on your stomach. This position twists your neck and puts pressure on the nerves.
It depends on your anatomy. For some, two pillows might be necessary, while for others, a single pillow will do. The pillow should be high enough to keep your neck neutral but not so high that your upper ear is forced towards your shoulder.
Memory foam pillows are recommended for neck pain, as they can help to manage and relieve it. Cervical pillows can also be used to support the neck.
Try to practice good sleep hygiene, which includes following a consistent sleep schedule, having a comfortable sleep environment, stopping electronic device use before bed, and exercising during the day.
