Thursday, August 11, 2022

Can Sleeping On Your Stomach Cause Neck Pain

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Can Stomach Sleeping Cause Neck Pain or Headaches?

Do you sleep on your back, side, or belly? You may have a favorite sleeping position, or you may change it up now and then. And if you become pregnant, or have certain health problems, the way you sleep can sometimes change. In those cases, getting your sleeping posture right can make a big difference in the way you feel when you wake up. Are you choosing the best sleeping position for your situation?

Sleeping in the wrong way can cause or aggravate neck or back pain. It may also obstruct the airways to your lungs, leading to problems like obstructive sleep apnea. Some research even suggests that the wrong sleeping position may cause toxins to filter out of your brain more slowly. Keep reading to learn how the way you sleep could be impacting your health in several ways.

Tips For Stomach Sleepers

  • Shift your sleep position often
  • Keep your legs together so you dont twist your spine from lifting one leg in a crawl position
  • Stretch often – light yoga before bed is relaxing and comforting, morning yoga stretches help to wake you up and get the blood flowing
  • Align your body before falling asleep, make sure your back is straight and not curved, keep legs together, and arms straight down by your sides, this position helps to prevent night time tossing and turning, and shoulder strain
  • Use a pillow underneath your pelvis to prop up your hips if your mattress is a little too soft
  • Sleep with a thin pillow under your head to avoid neck strain and open your airways
  • Invest in a good pillow intended for stomach sleepers
  • Strike Your Sleep Pose

    You turn off the lights and get yourself ready to snooze. Are you on your back, side, or stomach? Though there is no strong science connecting your sleep position to things like back pain, snoring, personality, and how often you wake up during the night, here are some interesting associations that have been noted.

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    Ditch Your Phone Before Bedtime

    Believe it or not, your phone could be hindering your sleep in a couple ways by:

    • Causing neck pain. Many people bend their head down to look at the phone while texting or browsing the web. The further you bend your head forward, the more stress it puts on the cervical spineup to 60 pounds of force.1 Spending too much time looking down at the phone may cause neck pain, also commonly called text neck.

      See Text Neck Treatment and Prevention

    • Disrupting the sleep cycle. Your phone emits a blue light, which may be problematic at nighttime when your body is trying to get ready for sleep. Some studies suggest that exposure to blue light may inhibit sleep by delaying your bodys release of melatonin.2 Since sleep is an important part of the bodys healing process, less sleep may also contribute to neck pain.

    Try these 4 easy stretches before bedtime. Watch:4 Easy Stretches for Neck and Shoulder Pain Video

    Stretching your neck loosens tight muscles and may help relieve pain. Here is one easy neck stretch you can try before bed to loosen your levator scapulae muscle .

  • Sit up straight with both hands at the sides.
  • Raise the right arm forward and reach over the back with the hand grasping the right shoulder blade and applying downward pressure.
  • While keeping everything else still, rotate the head to the left about 45 degrees .
  • Tilt the chin downward until a good stretch is felt on the back right side of the neck.
  • Hold for 30 to 60 seconds, or as tolerated.
  • Repeat on other side.
  • It Places A Strain On Your Spine

    Can Sleeping on Your Stomach Cause Neck Pain?

    As you’ve probably already heard, many people who sleep on their stomach experience some kind of painwhether it is in their joints, back, or neck. It is sure to affect how much sleep they get during the night. Such pains usually lead to waking up in the middle of the night, directly affecting the amount of sleep that you’ll get, which then leads to a feeling of discomfort during the rest of the day.

    According to one medical research group, sleeping on your stomach is bad for your back, as it places a certain amount of strain and pressure on your spine. The reason behind this is that the middle part of your body is exactly where most of the weight is, making it difficult to maintain a neutral position of the spine during the night.

    This stress on the spine leads to increased stress on the rest of your body structure and, additionally, to pain in all parts of the body, since the spine could be considered as a pipeline for the nerves. It also leads to sensations such as numbness and tingling, which are rather uncomfortable.

    Read Also: How To Diagnose Knee Pain

    Now Are You Convinced That Its Time To Change Your Sleeping Position

    It can be difficult to break a lifelong habit, but if your health and vitality depend on it, then its worth a try. If you have trouble switching sides, place a body pillow behind you on the right side. This will keep you from rolling back over to the right side as you sleep.

    It might also be a good idea to keep the night-light to the right, so you naturally draw to the left. Also try having a pillow on the left, between your knees and shoulders, as if you are hugging it as you sleep. This will enhance the comfort of sleeping on your side.

    Sleeping on the left side is a great way to optimize your sleep hours, avoid abdomen pain, and stay healthy and refreshed day after day.

    Neck & Back Pain Relief In Central Maryland

    There is no reason to let back and neck pain keep you from living your life!

    At Lipinski Chiropractic, we successfully treat neck and back pain every day. After your initial visit, we will develop a treatment plan specific to your condition, with the goal of relieving your pain for good. We also offer a selection of chiropractor-approved pillows designed to meet your sleeping needs. Schedule your appointment today!

    Posted on:

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    Drawbacks Of Sleeping In The Fetal Position

    • This position involves curling up, which can ruin your back posture in the long run. It can modify the usual S shape of the spine into a C.
    • It can hurt and put pressure on your hips. This drawback can however be neutralized by placing a pillow between your knees.
    • This posture can promote an uneven distribution of weight around your body and torse. This can lead to body pains.

    Match Your Pillow Height With Your Sleeping Position

    Important Tip for Stomach Sleepers (STOP Neck & Back Pain) – Dr Mandell

    While there is no single pillow height that works best for all sleepers, you want a pillow that supports the natural curve of your neck. To help ease the stress on your neck, follow these guidelines for choosing the correct pillow based on your preferred sleeping position:

    • Back Sleepers may benefit from a thin pillow. Test if a pillow is right for you by lying down on the pillow and having a family member or friend take a picture of the curve of your neck. Ideally, the curve of your neck will look similar to when you’re standing with good posture .

      See Different Types of Pillows

    • Side Sleepers typically need a thicker pillow than back sleepers to ensure the neck and head are positioned in the middle of the shoulders. Your height and the width of your shoulders will help determine the kind of pillow you ought to buyso if youre petite you will need a slimmer pillow than if youre broad-shouldered.
    • See Best Pillows for Different Sleeping Positions

    If youre a back or side sleeper, you may also benefit from placing a small roll-shaped pillow under your neck for additional supportor you can simply use a rolled-up towel.

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    How Sleep Position Affects Your Spine

    When you think of poor posture leading to orthopedic issues like lower back pain or neck pain, standing posture or sitting position probably come to mind. But theres a third type of posture you may be forgetting, and it affects your health just as much as standing and sitting its your sleeping position.

    Your bodys posture during sleep can have a negative effect on your spinal column and other body parts, too

    Minus a few tosses and turns in the night, the posture we hold during sleep is sustained for several hours at a time. If something in the body is crooked, twisted, pinned under another body part, or held at a strange angle, it can stay that way for far, far longer than it would when youre awake.

    As you probably know from experience, the result of an awkward sleeping posture can be painful the next day, ranging from the pins and needles of an ‘asleep’ limb to the torture of a middle-of-the-night leg cramp.

    And then theres your spine your back and neck.

    Treating Problems Caused By Stomach Sleeping

    If you already suffer from the chronic pain associated with stomach sleeping then there are things you can do to reduce pain. Speak with your chiropractor about your symptoms. They can help diagnose the cause of your chronic neck and back pain. Chiropractic adjustments can also help realign the spine.

    Many chiropractors also work with a physical therapist. Your chiropractor or physical therapist may recommend exercises to help strengthen your back and surrounding muscles. Strengthening these key support muscle groups helps enable your spine to better support your body.

    You dont have to live with chronic back and neck pain. Your chiropractor wants to help reduce your pain and improve the health of your spine. Regular chiropractic appointments along with lifestyle changes can help you be rid of your chronic pain once and for all.

    Call A Family Chiropractic Clinic today at 566-0000 for more information on how to break the habit of stomach sleeping.

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    End Nighttime Pain With A Medcline Relief System

    To review: sleeping on your stomach can cause head, back, neck, and nerve pain due to the added pressure and positioning of the spine. While stomach-sleeping can help relieve snoring and sleep apnea symptoms, sleep experts warn7 that the negative effects of the posture tend to outweigh these benefits.

    So, whats the safest position to snooze? According to The Better Sleep Council7, sleeping on your side is the best option for insomnia, sleep deprivation, and body alignment. Whats more, side-sleeping also prevents acid reflux, which affects1 in 5 Americans8 and is very common in the third trimester.

    If youre having trouble getting comfortable on your side due to shoulder pain or awkward arm positioning, learn how one of our Relief Systems can help. Now that you know more about the problematic effects of stomach-sleeping and sleeping postures in general lets take a look at how MedCline pillows work.

    Medcline Shoulder Relief System

    Sleeping Position For Sleep Apnea: Best And The Worst ...

    Our Shoulder Relief System is designed to create the optimal side-sleeping experience, free of shoulder pain. With a patented arm pocket and elevated construction, our shoulder relief pillow allows your arm to comfortably rest beneath your head without applying the pressure that strains your neck and shoulders.

    Key features of MedCline Shoulder Relief System:

  • Flexible Arm Positions: Tuck your arm under the body pillow or straight out through the arm pocket to find the best position for your shoulder injury and sleep preferences.
  • Symmetrical Design: Symmetrical design gives you the option of sleeping on your right or left side with the same level of premium comfort.
  • Pressure Relief: Patented arm pocket takes pressure off of your shoulder, giving you the ability to sleep on your side shoulder pain-free.
  • Gradual Incline: Slightly lifts your upper body to alleviate pressure while keeping your head and neck aligned and positioned comfortably.
  • Recommended Reading: How To Get Rid Of Stomach Pain After Eating Pineapple

    Will A Chiropractor Help With Neck Pain

    Dr. Susan Myskha at Myshka Chiropractic in Jonesboro can help you break your stomach sleeping pattern and find the best sleeping position. She can also provide chiropractic care to correct the damage done by being a stomach sleeper.

    Pain is a sign that chiropractic care should be part of your overall health carethat chiropractic care should be in your life. Chiropractic adjustments aim to put your neck bones back to their normal healthy position and can result in neck pain relief.

    Why Do I Sometimes Wake Up With A Stiff Neck

    It is not uncommon for people to go to bed symptom-free, only to wake up in the morning with an aching neck or back. This type of nighttime-acquired pain can arise due to an unsupportive pillow, a poor sleeping position, or a sudden movement.

    Although pillows are intended to support the spine in a neutral position, they can cause symptoms such as a stiff neck when they lack support. Even if your pillow feels comfortable, it may not be an appropriate pillow for minimizing or preventing neck pain. To help support your neck, it may be best to avoid a feather pillow or regular foam pillow, and instead choose a contoured latex, foam, or polyester pillow.

    Additionally, recent studies confirm the connection between sleep posture and waking with a stiff neck or an aching back. To help prevent the development of neck or back pain during the night, try sleeping on your side. In studies, the side-sleeping position was found to be the most preventative of spinal symptoms, such as neck pain, while stomach sleeping was most likely to cause spinal pain. Stomach sleeping is believed to induce pain because it places an increased load on spinal tissue.

    Prior injuries like whiplash can cause neck pain, and the pain can worsen during the night. An aching neck or back may also be caused by sudden movements, such as myoclonus , a brief involuntary twitching or jerking of a muscle or group of muscles, including neck muscles.

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    Successfully Manage Neck Pain From Sleeping

    Sleeping in a spine-supporting position and choosing the right pillow can help prevent neck pain from occurring. However, if you wake up with a stiff or aching neck, your pain can be minimized or alleviated by following some simple tips. If your neck pain continues or becomes chronic, discuss it with your healthcare professional to find ways to effectively manage it.

  • 1.Accessed on March 14, 2021.
  • 2.Accessed on March 16, 2021.
  • 3.Accessed on March 14, 2021.
  • 4.Accessed on March 14, 2021.
  • 5.Accessed on March 16, 2021.
  • 6.Accessed on March 16, 2021.
  • 7. Accessed on March 14, 2021.
  • 8.Accessed on March 14, 2021.
  • 9.Accessed on March 16, 2021.
  • 10.Accessed on March 16, 2021.
  • 11.Accessed on March 16, 2021.
  • 12.Accessed on March 14, 2021.
  • 13. Accessed on March 15, 2021.
  • 14.Accessed on March 16, 2021.
  • Is Sleeping On Your Stomach Bad For Your Back

    Do you Sleep on your Stomach?

    The benefits of sleeping on your stomach are reduced snoring and sleep apnea, less tossing and turning, and improved sleep quality. But, stomach sleeping can cause back pain if your hips are not supported and sinking into the mattress. Put a thin pillow under your pelvis to help align your spine and reduce lower back pain sleeping on stomach.

    Read Also: Can Stiff Neck Cause Nausea

    Its Really Bad For Moms

    It gets harder and harder to physically sleep on your stomach in the later pregnancy stages even if you wanted to . After week 16 or so, it might start to feel like youre laying on a growing watermelon. Plus, the extra weight around the middle of the body increases the pull on the spine and can lead to acute back pain. And pregnant women dont need any extra reasons for back pain.

    Although its not necessarily dangerous for the baby, it can be uncomfortable for you. A medical study from 2012 suggests that when a pregnant woman is sleeping on her left side, the healthy blood flow will be increased and thus provide the optimum levels of oxygen for both the baby and its mother.

    Want to know more? Check out our guide for sleep during pregnancy.

    Tips For The Stomach Sleepers

    Despite all these warnings, some people have been sleeping in this position for their whole lives and don’t want to make a change. If you’re one of them, check out these tipsthey will help you avoid potential complications:

    • Always use a thin pillow, or don’t use a pillow at all. The flatter the pillow, the less angled your neck and the head will be.View Our Guide:Top Pillow for Stomach Sleepers
    • Choose a mattress for stomach sleepers. Typically, that means a slightly firmer than average bed. It will allow you to get a good night’s rest on your stomach.
    • Putting a pillow under your pelvis is guaranteed to help. It will keep your back in a more neutral position, taking the pressure off your spine.
    • Two to three minutes of stretching in the morning will help you to put your body back into alignment and strengthen the supporting muscles. Always start the stretching session with a little bit of warm up, and be gentle!

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    Best Way To Sleep With Neck Pain

    Your spine naturally arches in three places. It curves forward at your neck and lower back. It curves the other way in your upper back. Setting up your bed to best maintain these natural curves can help you minimize neck or back pain.

    Many people find that using a memory foam helps them manage their neck pain. A 2019 study found that combining a viscoelastic polyurethane memory foam pillow with chiropractic treatment was more effective than chiropractic treatment alone.

    You can also try using a soft feather pillow that forms to your head or a pillow with cervical support.

    If you sleep on your back:

    • Use a thin pillow. A thin pillow lets you keep your upper spine in its natural position with a slight forward curve.
    • Try a cervical pillow. A cervical pillow supports your neck and head to keep them in a neutral position.
    • Use a supportive mattress. If your mattress is too soft, you may find that you sink into it and your back rounds.

    When sleeping on your side:

    • Avoid overly high pillows. Ideally, 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.
    • Keep chin neutral. Try to avoid tucking your chin if youre sleeping in the fetal position. Tucking your chin positions your head forward.
    • Try putting a pillow between your knees. Putting a pillow between your knees helps keep your lower spine in alignment.

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