Neck pain is one of the most widespread and disabling musculoskeletal issues worldwide. Dealing with a sore, stiff, or aching neck often makes falling and staying asleep challenging.
When your neck feels tight or painful, getting quality sleep with neck pain becomes difficult. In fact, how you sleep can either ease or worsen the discomfort. Around 30% of people experience neck pain annually, so if you’re struggling to sleep because of it, you’re far from alone.
Neck discomfort caused by strained muscles, tendons, or ligaments typically improves within one to two weeks. However, for some, the pain comes and goes for months or even years. The right sleep position can make a noticeable difference in improving rest. It also speeds up recovery, and lowers the chances of ongoing pain.
Best Sleeping Position for Neck Pain
The way you sleep plays a major role in how well you rest. Sleeping on your back or side is generally the most supportive option if you’re struggling with neck pain. Both positions put less strain on your spine compared to lying on your stomach.
Switching sleep positions might be difficult, especially since most people develop sleep habits early in life. But with time and consistency, your body can adjust, and the new position can feel more natural.
Since it’s common to shift positions at night, keeping extra pillows nearby can help you stay supported and reduce discomfort as you move.
Sleeping on Your Back
Lying on your back supports your spine’s natural alignment. In this position, a thinner pillow usually works best, keeping your head slightly elevated, similar to standing upright.
A memory foam or cervical pillow can offer additional support for your neck and head. However, sleeping on the side may be better if you often snore or have sleep apnea.
If you sleep on your back:
- Stick with a thin pillow. It helps maintain the natural curve of your upper spine without pushing your head too far forward.
- A cervical pillow can offer added support, keeping your head and neck in a neutral, well-aligned position.
- Make sure your mattress is firm enough to support your back. If it’s too soft, your body may sink and cause your spine to round unnaturally.
Sleeping on Your Side
Sleeping on your side helps keep your head neutral, with your chin pointing forward. For proper alignment, use a pillow that’s high enough to keep your neck level but not so thick that it pushes your ear too close to your shoulder.
If you sleep on your side:
- Choose a pillow with just the right height to align your ears vertically. An overly high or low pillow can tilt your neck, leading to strain over time.
- Keep your chin in a neutral position. Avoid curling it toward your chest, especially in the fetal position, as this can shift your head forward and strain your neck.
- Try placing a pillow between your knees. This small adjustment can help align your lower spine and reduce pressure on your hips and lower back.
Avoid Sleeping on Your Stomach
If you’re experiencing neck pain, try to stay off your stomach. This position forces your head to twist to one side for extended periods. It puts unnecessary strain on your neck and worsens the discomfort.
Preventing Neck Pain
While not every case of neck pain can be avoided, many can be reduced or prevented with the right habits and posture.
What to Do
- Sit with your back straight, shoulders relaxed, and rolled back, and your neck in a neutral position, not leaning forward.
- Stretch your neck regularly to maintain mobility and ease tension.
- Stay active with regular exercise to keep your muscles flexible and reduce stiffness.
- Make sure to wear a helmet when riding a bike or any motorized vehicle to protect your head and neck.
- Use a seat belt whenever you’re in a moving car.
- Wear proper protective headgear when playing sports or engaging in physical activity.
- Keep your computer screen about an arm’s length away, with the top of the monitor at eye level to avoid tilting your head.
- Hold your phone or music player at eye level instead of looking down for long periods.
What to Avoid
- Don’t restrict your neck movement too much, as this can lead to stiffness.
- Avoid sitting or standing in the same position for long periods.
- Steer clear of twisting your neck while you sleep.
- Avoid sleeping on your stomach.
- Never dive into shallow or unknown-depth water.
- Don’t hold your phone between your ear and shoulder.
When to See a Doctor
If your neck pain becomes persistent or severe or disrupts your sleep or daily life, it’s important to consult neck pain specialist doctors in Valencia.
You should also seek medical advice if your neck pain:
- Doesn’t improve with simple care measures
- Lasts more than a week
- Happens without a clear cause
- Follows an injury, including a hit to your head or neck
