How To Sleep To Avoid Neck Pain?

How To Sleep To Avoid Neck Pain
What is the best sleeping position for neck pain? – Two sleeping positions are easiest on the neck: on your side or on your back. If you sleep on your back, choose a rounded to support the natural curve of your neck, with a flatter pillow cushioning your head.

Try using a feather pillow, which easily conforms to the shape of the neck. Feather pillows will collapse over time, however, and should be replaced every year or so. Another option is a traditionally shaped pillow with “memory foam” that conforms to the contour of your head and neck. Some cervical pillows are also made with memory foam. Manufacturers of memory-foam pillows claim they help foster proper spinal alignment. Avoid using too high or stiff a pillow, which keeps the neck flexed overnight and can result in morning pain and stiffness. If you sleep on your side, keep your spine straight by using a pillow that is higher under your neck than your head. When you are riding in a plane, train, or car, or even just reclining to watch TV, a horseshoe-shaped pillow can support your neck and prevent your head from dropping to one side if you doze. If the pillow is too large behind the neck, however, it will force your head forward.

Sleeping on your stomach is tough on your spine, because the back is arched and your neck is turned to the side. Preferred sleeping positions are often set early in life and can be tough to change, not to mention that we don’t often wake up in the same position in which we fell asleep. Still, it’s worth trying to start the night sleeping on your back or side in a well-supported, healthy position.

What sleeping positions cause neck pain?

Your sleeping position – Everyone has their preferred sleeping position. But if yours is on your stomach, you’re not doing your neck any favors. When you sleep on your stomach, your neck may be twisted to one side for hours at a time. This can strain your neck muscles, and make them feel sore and stiff in the morning.

Why do I wake up with sore neck?

Causes of a stiff neck – Causes include sleeping in an awkward position (yes, this includes stomach sleeping) or tossing and turning throughout the night. Pillows are common culprits, whether you use too many or one that offers little to no support. Sometimes, though, your neck was tightening up before you hit the hay.

  • Stress and anxiety are big contributors, as is improper posture while seated (especially for those of us who tend to hunch over computers).
  • Overuse or minor injuries from sports and fitness activities can shift from slight soreness to full-on spasms overnight.
  • And any movement or accident that causes your neck to suddenly jerk can often bring on a major pain come morning.

(Although these are the most common causes, stiff necks can also be a sign of something more serious, like cervical disc issues, arthritis, or, rarely, meningitis. Be sure to consult your doctor if neck pain is accompanied by high fever, nausea or worsening pain in your neck or elsewhere.)

Should I sleep on the same side as my neck pain?

– Improper cervical spine posture, particularly during sleep, can cause several health problems. Seven vertebrae make up the cervical spine, the neck region of the spinal column. Conditions associated with poor cervical sleeping posture include:

neck pain and stiffnessshoulder blade or arm painlow quality sleep, which can lead to reduced cognitive functioning and mood while increasing physical discomfort headaches

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Sleeping in a position that avoids putting pressure on the neck or shoulders can usually help reduce neck pain and improve sleep. Research also says that to reduce excess pressure and pain, the spine should be in a neutral position or similar to how it is when upright. According to a 2017 study, when someone with neck pain is lying down to sleep, they should try the following:

Back sleepers: Sleeping on the back is one of the best sleeping positions for people with neck pain. It is important to try to maintain normal spinal curvature when lying flat on the back. Sleeping with both hands by the sides or on the chest may also reduce morning pain and stiffness. Side sleepers: Sleeping on the side is another good sleeping position for people with neck pain. Aligning the neck and abdomen regions of the spine can help reduce pressure on the cervical facet joint, stabilizing the neck and allowing it to move freely. Stomach sleepers: Avoid sleeping on the stomach to reduce prolonged strain on the neck in one direction. If a person must sleep on their stomach, they can use a very thin pillow to prop up the forehead and create a more natural angle for the neck.

However, switching up one’s regular sleeping position can be tricky. Most people establish their preferred sleeping positions early in childhood. Many people also think they sleep in one position, but they spend more time in other positions than they are aware.

Some people may go to bed in one position and wake up in a completely different one. People who have a difficult time controlling or changing their sleeping position can use supportive structures, such as soft props or pillows, to make it easier to stay in a desired position. For example, to avoid rolling over, a person can put a firm, raised pillow behind the back.

Using pillows to support the arms while sleeping on the side or back may also help reduce neck strain and pain. A person can also try placing a pillow between their knees if they are sleeping on their side, or under them if they are sleeping on their back, to reduce spinal strain or pressure.

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Should your neck be on the pillow?

How to choose and use the best pillow – The rule of thumb for a proper pillow is that it should keep your neck parallel to the mattress, rather than bent down or up. “The most common mistake people make is choosing a pillow that bends your neck forward or to one side,” Dr.

  • Bang says.
  • It can feel comfortable at first, but once you fall asleep for hours and your neck isn’t being supported properly, all kinds of neck problems can happen as you sleep that you may only realize once it’s too late.” Dr.
  • Bang says neck pain and a stiff neck are most common.
  • Beyond that, you can experience problems with your whole spine twisting the wrong way which over a long time can create lasting damage, he adds.

To avoid these issues here are seven tips he suggests for choosing the most neck-friendly pillow:

How should I sleep to support my shoulders?

Side sleepers – On your side, you’re putting all the weight of your upper body on the shoulder joint. As your body relaxes, the pressure on your shoulder stresses the rotator cuff, which can lead to inflammation and the formation of tiny tears. One possible solution is to try switching which side you sleep on each night.

How should your head lay on a pillow?

Keep both your head and neck straight, in a neutral position, avoiding any twists and bends in your spine. Use malleable pillows that are capable of conforming to your neck and spine as you change positions throughout the night.