Neck pain can significantly impact your ability to fall asleep and stay asleep; nearly % of people deal with neck pain, and about % of individuals with chronic neck pain report poor sleep quality. At The Orthopaedic & Pain Practice, we understand how important it is to address your neck pain concerns. That’s why we offer a variety of treatments to ease discomfort and improve your quality of life. Our aim isn’t just to alleviate pain but to enhance mobility, ensuring you can easily participate in daily activities. Let’s dive into how your sleeping position could be a game-changer for your neck pain!

The Importance of Sleeping Positions for Neck Pain

The position you sleep in can significantly influence neck pain. Choosing a comfortable sleeping position for neck pain that supports the natural curvature of your neck and keeps your spine aligned is essential. Good sleep is essential to a healthy lifestyle, so you want to do everything you can to ensure a restful night. Believe it or not, daytime posture, stress, and physical activity can also contribute to tension in the neck.

Best Sleeping Positions for Neck Pain

So, what are the best ways to lie down for a pain-free night? Here’s the lowdown on comfortable sleeping positions for neck pain:

Back Sleeping

Back sleeping is often considered the best position for neck pain because it helps maintain a neutral spine. This position distributes weight evenly, avoiding unnecessary stress on your neck.

How to Sleep on Your Back With Neck Pain

• Use a small pillow to support the natural curve of your neck, and a flatter pillow to cushion your head.
• Place a pillow under your knees to help keep your spine aligned and relax your neck muscles.
• Keep your hands at your sides or on your chest to prevent muscle activation in the upper back and neck, which can cause misalignment.

Side Sleeping

If back sleeping isn’t your thing, side sleeping is a solid alternative that keeps your spine in a relatively neutral position.

How to Sleep on Your Side With Neck Pain

• Use a firm pillow that fills the space between your ear and the mattress to keep your neck aligned.
• Make sure the pillow is higher under your neck than your head to maintain a straight spine.
• Consider alternating sides to avoid muscle imbalances.

The Worst Sleeping Position for Neck Pain

Sleeping on your stomach with your head turned to one side is generally not recommended for neck pain. It can increase weight on the neck and limit recovery from pain. Stomach sleepers often report the most neck pain during the day compared to side and back sleepers.

How to Change to a Better Sleeping Position

• Place pillows around your body to prevent rolling onto your stomach.
• Practice starting the night on your back or side.

Beyond Sleeping Positions

It’s not just about how you sleep, but the quality of sleep you get. Sleep disturbances can disrupt muscle relaxation and healing, contributing to a cycle of pain and poor sleep. Also, keep in mind that comfortable sleeping positions for neck pain can mean different things to different people, so you might need to try multiple options to find the one that works best for you.

Additional Tips for a Pain-Free Night

• Supportive Pillows: Use a pillow that supports your neck’s natural curve. Memory foam or cervical pillows can help maintain proper spinal alignment.
• Avoid High or Stiff Pillows: These can keep your neck flexed and lead to morning pain and stiffness.
• Replace Pillows Regularly: Feather pillows collapse over time and should be replaced yearly.
• Consider using a horseshoe-shaped pillow when traveling to support your neck and prevent your head from dropping to one side.

At The Orthopaedic & Pain Practice, we’re dedicated to helping you find relief from neck pain and improve your overall well-being. If you are still struggling with neck pain, we provide comprehensive care plans tailored to your needs. Remember, a healthier and more active lifestyle starts with the right support and expertise.