Lack Of Sleep: A Pain In The Neck?

Neck pain is a common problem, with around 10% of adults experiencing it at any one time. While it often goes away on its own, in about 50% of cases, it becomes a chronic issue. One of the most common causes of neck pain is sleeping in the wrong position. This can lead to muscle strain in the neck, causing pain, stiffness, and spasms. Sleeping on your stomach with your head turned to one side is particularly likely to cause pain, as it puts your neck in an awkward position for an extended period.

Other factors that can contribute to neck pain include the type of mattress and pillow you use. Using the wrong mattress or pillow can lead to pain over time, as they may not provide adequate support for your head and neck. Additionally, sleep itself can play a role in neck pain. People who experience sleep disturbances are more likely to develop chronic musculoskeletal pain, as the disruptions can interfere with the muscle relaxation and healing that normally occur during sleep.

The best sleeping positions to prevent neck pain

Sleeping on your back or side are the best positions to prevent neck pain.

Back sleeping

To support the natural curve of your neck, use a rounded pillow. A small cylindrical pillow in the crook of your neck supports your neck and keeps your head neutral on the mattress. Use a flatter pillow to cushion your head.

Side sleeping

Use a taller or thicker pillow under your neck so your neck aligns with your head. This will relieve any strain on your neck and keep your spine straight.

What to avoid

Sleeping on your stomach is not recommended as it can strain your neck. You have to twist your neck to keep your head to the side, which puts pressure on your nerves.

The worst sleeping positions for neck pain

A sore neck can be a frustrating irritant that can put you in a bad mood and make simple movements, like turning your head, painful. One of the main causes of a sore neck is your sleeping position.

Sleeping on your stomach

Sleeping on your stomach is considered the worst option for neck pain. This is because you have to twist your neck to one side, which can cause pain and stiffness. It also causes improper body alignment, increasing the weight on your neck and leading to additional strain.

Sleeping on your back

While sleeping on your back is considered one of the best positions for neck pain, it can still cause issues if you don't have the correct pillow. Using a pillow that is too high or stiff can keep your neck flexed overnight, leading to morning pain and stiffness.

Sleeping on your side

If you sleep on your side, it's important to keep your spine straight. Using a pillow that is higher under your head than your neck can cause soreness.

Other tips for preventing neck pain

• Avoid using a pillow that is too stiff or too deep. This can cause your neck muscles to be flexed overnight.
• If you sleep on your side, try putting a pillow between your legs. This can help keep your neck aligned with your spine.
• Try using a feather pillow, which can conform to the shape of your neck and head.
• Avoid tucking your phone between your ear and your shoulder.
• Exercise regularly to strengthen your neck muscles.

How to position your neck while sleeping

A sore neck can be a result of your sleeping position, the type of pillow you use, or other sleep issues. Here are some tips on how to position your neck while sleeping:

• The best sleeping positions for the neck are on your back or side. Sleeping on your stomach is the worst option as it strains your neck and spine.
• If you sleep on your back, use a thin pillow to keep your upper spine in its natural position with a slight forward curve. Try a cervical pillow or a memory foam pillow to support your head and neck.
• If you sleep on your side, 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.
• Avoid using a pillow that is too stiff or too thick, as this can cause your neck muscles to be flexed overnight.
• Use pillows to fill in the gaps between your body and the mattress to reduce stress on your neck and back muscles.
• If you sleep on your side, try putting a pillow between your legs to keep your spine straight.
• If you sleep on your back, placing a pillow under your knees will help maintain the natural curve of your spine.
• If you sleep on your stomach, use a thin pillow or no pillow to minimise awkward angles.

Using pillows to help with neck pain

A sore neck can be a frustrating way to start the day. The right pillow can help prevent neck pain and stiffness by keeping your neck in a supported position with neutral alignment during sleep.

Pillow Types

• Memory foam pillows conform to the contour of your head and neck, keeping your upper body and spine in alignment.
• Cervical pillows feature cylinder-shaped bolsters that nestle into the natural backward-C-shaped cervical curve of your neck to add support.
• Orthopedic pillows have a detailed shape with contours and cavities to support your cervical curve and align your spine with your neck and head.
• Adjustable pillows allow you to customize the loft to your exact preference.
• Bolster pillows are cylindrical and can be paired with a standard pillow to avoid stressing the rest of your upper body.
• Contour pillows have a firm, rigid feel and a divot in the centre to cradle your neck and ease tension in your neck, upper back, and shoulders.

Sleeping Positions

Your sleeping position also plays a role in preventing neck pain. Sleeping on your back or side is best for your neck.

Back sleepers: Use a fairly low pillow or add a small rolled towel or small roll-shaped pillow positioned under the neck for extra support.

Side sleepers: Use a higher pillow so that your neck and head are aligned straight over your shoulders, as when standing with good posture. Resting one arm on a pillow and adding a pillow between the knees offers additional support for the spine.

Stomach sleepers: This position is not recommended as it makes the back arch and the head turn, stressing the neck. If you can't change your sleeping position, use a flat pillow or no pillow at all.

When to see a doctor about neck pain

While neck pain can often heal on its own, there are certain instances where you should seek medical attention. If your neck pain doesn't get better after a few days of self-care, or if the pain gets worse, it's recommended to see a doctor to determine the cause of your pain.

• Neurological symptoms: If you experience numbness or tingling in your limbs, clumsiness, weakness, or other signs of neurologic impairment, it's important to seek medical attention. These could be indicators of underlying cervical spine problems or neurological issues.
• Severe pain: If your neck pain is severe and radiates down your arms or legs when you move, it could be a sign of nerve compression or other serious conditions.
• Loss of bowel or bladder function: Neck pain associated with loss of bowel or bladder control could indicate a more serious condition and requires immediate medical attention.
• Traumatic injury: If your neck pain is the result of a traumatic injury, such as a car accident or a fall, it is considered an urgent condition that needs immediate medical attention.
• Persistent pain: If your neck pain persists for more than three weeks, it's usually a sign that the cause is more severe than a simple sprain or strain.
• Age-related concerns: Neck pain in individuals over the age of 50 may be indicative of age-based conditions like osteoarthritis or other serious issues.
• Cancer history: If you have a history of cancer and suddenly experience neck pain, it's advisable to consult a doctor as it could be related to cancerous tumors.
• Other symptoms: If your neck pain is accompanied by other unexplained symptoms, such as incontinence, high fever, difficulty breathing, or muscle weakness, it's important to schedule an appointment with your doctor to identify the underlying cause.

Frequently asked questions