Ergonomic Sleep: Neck And Shoulder Pain Relief

If you're waking up with a sore neck and shoulders, your sleep habits could be the problem. The best sleeping positions for avoiding neck and shoulder pain are on your back or side. These positions help support optimal spinal alignment, which will help to prevent and reduce neck, shoulder, and back pain.

Sleeping on your stomach is the worst option, as it always causes you to turn your neck to one side or the other and doesn’t allow you to maintain a neutral position. This can lead to muscle strain in the neck, causing pain, stiffness, and spasms.

To help prevent neck and shoulder pain, you should also consider the type of pillow and mattress you're using. Your pillow should keep your neck in a neutral alignment so that the natural curve of your neck is supported and maintained. Your mattress should be medium-firm to firm to provide support for your neck and back.

Sleep on your back or side

Sleeping on your back or side is considered the best way to sleep to avoid neck and shoulder pain.

Sleeping on your back

Sleeping on your back helps maintain your spine's natural curves. When sleeping on your back, use a thinner pillow so that your head is only slightly raised and at a similar angle to when you are standing. You can also try a cervical pillow or a memory foam pillow to support your head and neck. If you have a softer mattress, you may need a firmer pillow to ensure your head and neck are supported. If you snore or have sleep apnea, you may find it better to sleep on your side.

Sleeping on your side

When sleeping on your side, it is important to keep your chin neutral and your neck straight. Your pillow should be high enough to keep your neck straight but not so high that your upper ear is forced towards your shoulder. You can put a pillow between your knees to keep your spine and lower back in alignment.

General tips for sleeping on your back or side

• Avoid using a pillow that is too high or too stiff, as this will keep your neck flexed and can cause pain and stiffness.
• Use a firm contour pillow to provide extra support for your neck.
• Place a pillow under your knees when sleeping on your back to support your lower back.
• If you have a sore shoulder, avoid lying on that side.
• Make sure your mattress is not too soft or too hard. A medium-to-firm mattress is best for supporting your neck and back.
• If you are still experiencing discomfort, consider your sleep habits. Are you getting enough sleep? Are you spending too much time looking at screens before bed? Are you consuming caffeine in the evening?
• If you are still experiencing pain, consider seeing a physiotherapist.

Use a medium-firm or firm mattress

The mattress you sleep on can have a significant impact on your neck and shoulder pain. Using the wrong mattress can lead to pain over time. It is recommended to use a medium-firm to a firm mattress for a good night's sleep. Deep, soft mattresses that your body sinks into should be avoided as they can cause or worsen neck and shoulder pain. A medium-to-firm mattress provides better support for your neck and back.

A medium-firm mattress can help reduce bedridden pain, back discomfort, and lower back pain. It also makes it easier to get out of bed. Research has shown that sleeping on a medium-firm mattress can help reduce these types of pain.

If you sleep on your back, you can place a small pillow under your knees to relax your neck muscles and flatten your spine. This will ensure that your back is in a neutral position. You may also want to place a small, supportive pillow under the nape of your neck.

If you sleep on your side, choose a pillow that keeps your neck in a straight line with your body. This will help prevent neck pain and keep your spine straight.

Choose a pillow that supports your neck

Choosing the right pillow is essential to supporting your neck and preventing pain. The pillow you choose should keep your neck in a neutral alignment, maintaining the natural curve of your neck.

If you sleep on your back, use 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 cervical pillow with a built-in neck support and an indentation for your head. Alternatively, tuck a small neck roll into the pillowcase of a flatter, softer pillow. Memory foam pillows are also a good option, as they conform to the contour of your head and neck.

If you sleep on your side, use a pillow that is higher under your neck than your head to keep your spine straight. Avoid overly high pillows, as this can cause your neck to bend and lead to pain over time.

If you are sleeping on your stomach, it is recommended to avoid this position as it can cause neck strain. However, if you must sleep on your stomach, use a thin pillow or no pillow to minimise awkward angles.

In addition to the pillow, the mattress you choose also plays a role in supporting your neck. Avoid deep, soft mattresses that your body sinks into, as well as very hard mattresses. A medium to firm mattress is generally more supportive for your neck and back.

Avoid sleeping on your stomach

Sleeping on your stomach can be harmful to your neck and spine. In this position, your neck is forced to rotate to one side for an extended period, causing strain on the joints and muscles. This can lead to chronic low back pain, neck pain, headaches, and irreversible arthritic changes over time. Sleeping on your stomach can also cause your back to arch, stretching your spine out of alignment, resulting in aches and pains when you wake up.

To avoid sleeping on your stomach, you can try using a therapeutic or cervical pillow, which is designed to help you maintain a back or side sleeping position. Getting the right size pillow is crucial—when sleeping on your side, you are trying to fill the space from the shoulder to your neck, keeping your head in a neutral position. You can also try using a full-body pillow, which provides the warmth, pressure, or support that some people need to fall asleep.

If you share a bed with someone, you can ask them to nudge or poke you if they notice that you have shifted onto your stomach during the night. Additionally, placing firm pillows, extra blankets, or a long body pillow on either side of your body can help prevent you from rolling onto your stomach.

Making the switch from stomach sleeping to side or back sleeping can be challenging, but it is worth the effort to improve your neck and shoulder pain. It may take some time to adjust, but with persistence and patience, you can train yourself to sleep in a position that is better for your body.

Improve your sleep habits

If you are waking up with neck and shoulder pain, your sleep habits may be the problem. Here are some tips to improve your sleep habits:

• Follow a consistent sleep schedule: Try to go to bed and wake up at the same time every day. This will help regulate your body's internal clock and improve your overall sleep quality.
• Create a comfortable sleep environment: Make sure your bedroom is cool, dark, and quiet. Consider using earplugs, blackout curtains, or a white noise machine if necessary.
• Limit screen time before bed: The blue light emitted by electronic devices can interfere with your sleep. Try to avoid screens for at least an hour before bedtime.
• Exercise during the day: Regular exercise can help improve your sleep quality. However, avoid strenuous exercise close to bedtime, as it may make it harder to fall asleep.
• Avoid caffeine and other stimulants: Caffeine and other stimulants can interfere with your sleep. Try to limit your caffeine intake and avoid consuming it late in the day.
• Establish a relaxing bedtime routine: Engage in relaxing activities before bed, such as reading, listening to soothing music, or taking a warm bath. This will help signal to your body that it's time to wind down and prepare for sleep.
• Maintain a sleep-friendly environment: Ensure your bedroom remains a peaceful and technology-free space. Keep the temperature cool, minimise noise, and use low lighting to create a calm and relaxing atmosphere.
• Consider a sleep aid: If you're struggling to fall asleep or maintain a consistent sleep schedule, consider using a sleep aid such as melatonin or herbal supplements like chamomile or lavender. Always consult your doctor or a healthcare professional before taking any sleep aids.
• Manage stress: Stress and anxiety can interfere with your sleep. Try relaxation techniques such as deep breathing, meditation, or yoga to help calm your mind and prepare your body for sleep.
• Seek professional help: If you're struggling to improve your sleep habits on your own, consider consulting a sleep specialist or a healthcare professional. They can provide personalised advice and guidance to help you optimise your sleep routine and improve your sleep quality.

Frequently asked questions