Miya Pearson
Sleeping with a stiff neck can be extremely uncomfortable and disruptive to your overall health. The World Health Organization lists back and neck pain as one of the most common disabling muscle or bone injuries, with 10-20% of adults experiencing symptoms of neck pain at any given time. While there are many causes of neck pain, sleeping in an awkward position is a common cause. The good news is that making a few changes to the way you sleep can help improve your neck pain. This article will explore the best sleeping positions and other tips to help you sleep without a stiff neck.
How to sleep without a stiff neck
| Characteristics | Values |
|---|---|
| Sleep position | Sleeping on your back or side is recommended to reduce neck stiffness. Sleeping on the stomach is not advised as it puts the most pressure on the joints and muscles of your spine and flattens its natural curve. |
| Pillow type | A rounded pillow that supports the natural curve of the neck is recommended for back sleepers. A flatter pillow that does not force the head and neck forward is also suggested. Side sleepers should use a pillow that fills the empty space between the mattress and the ear. |
| Pillow height | The pillow should not be too high or too low. The ideal height is one that keeps the ears vertically stacked over each other. |
| Pillow quantity | Using too many pillows can over-flex the neck and compress the spine, while using too few can lead to overextension. |
| Mattress | A firm mattress that offers full support to the entire spinal column without any sagging or hard pressure points is recommended. |
| Stretching | Lightly stretching before going to bed and after waking up can help reduce neck stiffness. |
| Physical therapy | Passive physical therapy treatments such as massage, ice/heat therapy, and active physical therapy treatments like exercises and stretches can help reduce neck stiffness. |
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What You'll Learn
Avoid sleeping on your stomach
Sleeping on your stomach is a common cause of neck stiffness and discomfort. This is because the position puts a lot of pressure on the joints and muscles of your spine, forcing it out of its natural curve. As your head is turned to one side for hours at a time, this can cause moderate to severe neck and upper back pain. Sleeping on your stomach can also put excess stress on your vertebrae.
If you sleep on your back, you can help maintain your spine's natural curve. It is recommended to use a thin, flat pillow to support the head and neck without forcing them into a forward position. A rounded pillow can also be used to support the natural curve of the neck, with a flatter pillow cushioning the head. This can be achieved by using a pillow with a built-in neck support and an indentation for the head to rest in, or by tucking a small neck roll into the pillowcase of a flatter pillow.
If you sleep on your side, you can also help keep your head and neck in a neutral position. Your pillow should only fill the empty space between the mattress and your ear, keeping your neck straight. A pillow between the knees can also help to keep the spine in alignment.
If you are experiencing neck pain, it is recommended to avoid sleeping on your stomach. However, if you are unable to fall asleep in any other position, you can use a very thin pillow to prop up your forehead and create a more natural angle for your neck.
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Choose the right pillow
Choosing the right pillow is essential to prevent and alleviate neck stiffness and pain. The pillow's role is to support the natural curve of your neck and keep your spine in a neutral position. This position reflects the natural curvature of the spine, known as a "lordosis" in the neck region.
If you sleep on your back, opt for a rounded pillow to support your neck, with a flatter pillow cushioning your head. You can achieve this by using a neck roll tucked into the pillowcase of a softer, flatter pillow or investing in a pillow with built-in neck support and an indentation for your head. Memory foam pillows are an excellent choice as they conform to the contour of your head and neck, promoting proper spinal alignment. Alternatively, a feather pillow can be a good option as it easily moulds to the shape of your neck, but keep in mind that it will need to be replaced more frequently.
For side sleepers, the pillow should fill the space between the mattress and your ear, providing support without forcing your neck into a forward position. A firmer and larger pillow may work well for this sleeping position. Additionally, consider using a cervical pillow, which is specifically designed to cradle the head and neck, supporting the natural alignment of your spine.
Regardless of your sleeping position, avoid overly high or stiff pillows, as they can cause your neck to flex overnight, leading to stiffness and pain. The ideal pillow height should keep your ears vertically stacked over each other, ensuring your neck remains in a neutral position.
Remember, while the right pillow is essential, it is also crucial to consider your mattress and overall sleeping position to create a comprehensive approach to preventing and alleviating neck stiffness.
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Sleep on your back
Sleeping on your back is one of the best positions to prevent and alleviate neck pain. This position helps maintain the natural curve of the spine, which can be further supported by using a pillow that is thinner than what you would use when sleeping on your side.
To achieve this, your head position should only be slightly raised so that it's at a similar angle as when you're standing. Using a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head is recommended. 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. Feather pillows are a good option as they conform to the shape of the neck, although they will need to be replaced every year or so as they collapse over time. Memory foam pillows are another option as they conform to the contour of your head and neck.
Sleeping with your hands by your sides or on your chest may also help reduce morning pain and stiffness. It is also important to ensure that your spine is in a neutral position, similar to how it is when upright. Your pillow should be a height that keeps your ears stacked vertically over each other. If your pillow is too high or low, your neck will bend, and you may develop pain over time.
However, if you regularly snore or deal with sleep apnea, you may want to try sleeping on your side instead of your back.
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Sleep on your side
Sleeping on your side is one of the best positions to sleep in if you're experiencing neck pain. This position helps to keep your head and neck neutral, with your chin straight ahead. It also reduces pressure on the cervical facet joint, stabilising the neck and allowing it to move freely.
When sleeping on your side, it's important to use a pillow that is high enough to keep your neck neutral, but not so high that your upper ear is forced towards your shoulder. The pillow should fill the empty space between the mattress and your ear. A firmer, larger pillow may work well for side sleepers. You can also try putting a pillow between your knees to keep your lower spine in alignment.
If you regularly snore or have sleep apnea, you may want to try sleeping on your side instead of your back. However, if you have a sore shoulder, it's a good idea to sleep on your opposite side or your back.
It's worth noting that sleeping on your stomach is often the most likely to cause neck stiffness and discomfort. This position puts the most pressure on the joints and muscles of your spine and can lead to neck and upper back pain. Therefore, it's best to avoid sleeping on your stomach if you're experiencing neck pain.
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Stretch before bed
Stretching before bed can help prevent and alleviate neck pain and stiffness. Here are some simple stretches to do before bed to help you sleep without a stiff neck:
Shoulder Rolls
Roll your shoulders back and down 10 times, then squeeze your shoulder blades together 10 times. This will help relax and loosen the muscles around your neck and upper back.
Ear to Shoulder
Bring each ear down towards the corresponding shoulder 10 times. This stretch targets the neck muscles and can help improve their flexibility.
Neck Retraction
Gently extend your neck by looking upward and bringing your head backward while keeping your shoulders and back stationary. Hold this stretch for 5 seconds, then return your head to the starting position. This stretch helps improve neck flexibility, relieve tension, and enhance posture.
Lateral Neck Flexion
Slowly bend your head to one side, bringing your ear towards your shoulder. Keep your shoulders and back still while your neck flexes laterally to the side. Hold this stretch for 5 seconds, then return your head to the neutral position. This exercise stretches the muscles that aid in tilting and rotating the head.
Forward Tilt
Keep your back straight and lower your chin towards your chest. Hold this stretch for 15-30 seconds. This will help stretch and loosen the muscles at the back of your neck.
In addition to these stretches, it is important to consider your sleep position and pillow choice. Sleeping on your back or side can help reduce neck stiffness, while sleeping on your stomach can increase pressure on the spine and neck, leading to pain and stiffness. Choosing a pillow that supports the natural curve of your neck and head can also help prevent stiffness and pain.
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Frequently asked questions
Sleeping on your back or side is the best way to keep your head neutral and avoid a stiff neck. Sleeping on your stomach is the most likely to cause neck stiffness as it puts the most pressure on the joints and muscles of your spine.
The most important thing is to make sure your spine is in a neutral position. Your pillow should be a height that keeps your ears stacked vertically over each other. If you sleep on your back, choose a rounded pillow to support the natural curve of your neck. If you sleep on your side, your pillow should only fill the empty space between the mattress and your ear.
Avoid overly high or stiff pillows, which can keep the neck flexed overnight and cause pain and stiffness. Memory foam pillows can help support your head and neck. If you sleep on your back, use a thinner pillow than you would when sleeping on your side.
Consider lightly stretching before going to bed and when you first wake up. Exercises such as rolling your shoulders back and down, squeezing your shoulder blades together, and bringing each ear to your shoulders can help.
