Getting On With Your Day Pain
You may have started out in a neck-friendly sleeping position only to wake up contorted and uncomfortable. No matter how you acquired your neck pain while snoozed out, you can turn your questionable day of pain into something desirable.
Take these tips and quick fixes with you today as you seek to leave behind your neck pain and discomfort. Write yourself a note or two to remind you which sleeping tips you would like to try tonight to help prevent neck pain from increasing or returning overnight.
Pick a few neck pain prevention techniques each evening. Find out which ones have the most impact on your personal sleeping situation. Rest well with your new regime of sleep without neck pain!
How To Choose A Pillow For Shoulder Pain
Finding a new pillow to reduce shoulder pain might seem like a straightforward task, but there are several factors to consider based on your body type, normal sleep position, firmness and thickness preferences, and level of pain. Below, well list some of the most important variables to take into account when choosing a pillow and discuss the most common pillow types based on fill material.
Is Your Sleeping Position Harming Your Rotator Cuff
You get into a comfortable position and drift off to sleep, only to wake up with a sharp pain in your shoulder. So you change positions and go back to sleep, but wake up in the morning with a dull ache and stiffness in the same shoulder.
Whether its in the morning or not, an achy, stiff shoulder can signal a rotator cuff problem. Youd be wise to get it checked out, because if left untreated, rotator cuff issues can lead to weakness and loss of motion in the affected shoulder.
You May Like: How To Fake A Broken Wrist
Tips To Help Alleviate Or Prevent Neck Pain When Sleeping
Sleeping on your back. Generally, back sleepers need a thin pillow so that the curve of the neck is similar when you are standing in the proper posture.- Sleeping on the side. Side sleepers need a pillow that is thicker than the back sleepers. Choose a pillow that ensures your neck and head are in their best position in accordance to your shoulders. The broader your shoulders are, the thicker the pillow that you will need if you prefer to sleep on your side.- Sleeping on your stomach. As much as you can, avoid sleeping on your stomach because it will stress your neck muscles. However, if you really prefer this position, then get the slimmest pillow that you can find or have no pillow at all.
Back and side sleepers are advised to place a small rolled-up towel or pillow under the neck for more support.
If neck pain persists for more than a week, consult your local Jacksonville doctor so that he can recommend a comprehensive treatment plan to help relieve the pain. However, another alternative is to see a chiropractor in Jacksonville, FL for a natural way to relieve neck pain.
Also Check: Does Carpal Tunnel Cause Pain In Shoulder
How Can I Get Rid Of Neck Pain From Sleeping Wrong
To reduce neck pain from sleeping in the wrong position or from an unsupportive pillow, the following methods may provide relief:
- Apply ice or heat to the neck. Use ice for the first 48 to 72 hours, and use heat after that.
- Apply heat using warm showers or baths, hot compresses, or heating pads.
- Use over-the-counter pain relievers, such as ibuprofen, acetaminophen, or naproxen.
- Have a partner or professional gently massage your neck.
- Ask your healthcare provider about physical therapy techniques, such as massage, stretching, and strengthening exercises.
Choosing the right pillow may also help prevent or alleviate neck pain. Research shows that people who wake up with a stiff or aching neck may be sleeping on a pillow that is not right for them. To prevent neck pain from sleeping, consider trying a new pillow that is made of foam, polyester, or latex, and that is contoured for optimal head placement.
For chronic neck pain, studies show that using a visco-elastic polyurethane pillow , also known as a memory foam pillow, in conjunction with chiropractic treatment helped people manage their pain. Memory foam pillows appear to be more supportive than other pillow types for this type of pain.
Recommended Reading: Wrist Injury Icd 9
Poor Sleep Posture And Neck Pain
May 15, 2020
Sometimes, just a slight turn to one side or the other while sleeping at night can create a crick in the neck area. The crick is due to stiffened muscles in the lower neck and shoulders after the neck has supported the head in an awkward position while lying down.
Because the head weighs approximately 10 pounds, the neck muscles truly have a heavy load to support. Neck pain is often associated with poor sleeping habits, as we may awaken in the morning with a stiff and sore neck. The neck pain can also affect the necks range of motion during the rest of the day.
Changing how and where you fall asleep every night will help to alleviate your neck pain. Lets talk about some basic sleep changes you can make and who can help you address your sleep issues if they continue.
Consider Your Sleep Position
You may be surprised to learn that, according to the physical therapists at PRO~PT, there is no best sleeping position.
Each person has their own unique and personal way of sleeping, and as long as it gives them a good, pain-free nights sleep, its the right position for them.
If youre waking up with a sore neck, there are a few things you may want to consider:
- Is your head or neck situated at an awkward angle? If you spend an extended amount of time in a problematic position, you may find that youre experiencing overstretched and overstressed muscles and joints.
- Do you find you wake up in pain after sleeping in a certain position? Try a new position for the next night. For example, if you are a stomach sleeper, you might try laying on your back or side.
Recommended Reading: Can You Run With A Broken Wrist
Change Your Sleeping Position
Did you know that there are some sleeping positions that are considered healthier than others? Health experts say back sleeping is the best sleeping position above all others.
This is because sleeping on your back helps your head, neck, and spine stay in neutral alignment which is absolutely key to reducing your chances of neck pain at night.
So what does that mean for the other sleeping positions? If youre a side sleeper experiencing shoulder or pain, you may need to train yourself out of that position.
Side sleepers put a lot of pressure on their shoulders and other pressure points like the hips and knees while they sleep. All hope is not for side sleepers though!
If you sleep on a contouring and supportive mattress that cradles the shoulders , you may be able to get away with staying in this position pain-free. Check out our list of the best mattresses for side sleepers to make sure you have a mattress that properly supports this position.
However, if you arent ready to purchase a new mattress or pillow and are experiencing shoulder pain, avoid sleeping on the affected side. If possible, sleep on the opposite side and place a pillow between your knees for added comfort and to help maintain a good sleep posture.
What about stomach sleepers? Stomach sleepers arent in danger of putting direct pressure on the shoulders however, stomach sleeping can be dangerous and harmful to the neck .
Best Sleeping Positions For Back Pain
The best sleeping position for lower back pain is widely considered to be on your back. This position distributes the weight along the entire spine. Placing a pillow under your knees will help to maintain the natural curve of the spine.
For those who sleep on their side, placing a firm pillow between the knees helps to maintain the natural alignment of the hips, pelvis and spine. However, if you are a side sleeper, try to alternate sides. This will help to avoid muscle imbalance and perhaps even scoliosis. In addition, side sleeping in a curled-up fetal position may help those with herniated disc pain.
Lying on your stomach is considered the worst sleeping position for back pain. However, if it is difficult to change sleeping positions, place a thin pillow underneath your hips and stomach to improve the alignment of the spine.
Don’t Miss: How Do You Tell If Your Wrist Is Broken
Improper Or Uncomfortable Mattress
Do you have a lumpy old mattress that dips down in the middle? While this may seem comfortable, its time to toss it out! We spend about a third of our lives in bed sleeping, which is why it is crucial that you invest in the right type of mattress to help you prevent or at least manage your neck and shoulder pain. When your spine is not aligned properly because of your lumpy or sagging mattress, you are setting yourself up for neck and shoulder pain.
Tips For Avoiding Neck Or Shoulder Pain While Sleeping
Understanding how you sleep is important in alleviating shoulder or neck pain. Combating neck and shoulder pain while you sleep is far-reachingyour sleeping position, the right pillow and mattress, practicing gentle stretches before bed, and practicing healthy posture habits during the day can all work to improve your sleeping experience.
Recommended Reading: Pregnancy Belly Aches
Sleeping On Your Back
Sleeping on your back helps maintain your spines natural curves. You can use a thinner pillow in this position than you would when sleeping on your side. Your head position should be only slightly raised so that its at a similar angle as when youre standing.
How Else Can I Avoid Shoulder Pain Related To My Sleeping Position
As previously mentioned, consciously changing your sleeping position will make a key difference in your shoulder pain when lying on your side however, there are certain things you can do to prevent or treat this pain.
During the daytime, you will need to avoid aggravating of the affected shoulder as much as possible. This may mean avoiding repetitive movement of the arm of the shoulder. You may also want to lower the difficulty of certain movements, by reducing the weights lifted, or volume of work performed. Using aids like a wheelbarrow or trolley may be advised for heavy loads.
This is not to say you should only rest and do no work. Staying active is something that decreases body pain globally and boosts circulation.
If you suspect that you are tossing and turning in your sleep, aggravating your shoulder, you may want to improve your habits before sleep time. Avoiding screen time, alcohol and caffeine before bed may allow you to fall asleep faster, and settle into a restful state.
This video below can help improve your general range of motion shoulder.
In conclusion, if you are suffering from shoulder pain when sleeping on side, please enquire with Musculoskeletal Physiotherapy Australia, to see a shoulder physio in Brisbane to help with your shoulder pain. We can help make lifestyle corrections, fit your pillow perfectly and offer the right amount of exercise to help your shoulder heal and not overwork.
You May Like: Is Stomach Pain A Sign Of Pregnancy
What Is The Best Sleeping Position For Shoulder Pain
In order to improve your position, you need to avoid positions that increase your shoulder pain. For example, if you sleep on your left shoulder, you will need to adopt a new position sleeping on your right shoulder, or on your back. Sometimes this can be difficult without switching which side of the bed you sleep in because most people tend to roll towards the outside or exposed edge of their bed.
Using a supportive pillow is extremely helpful to take the stress off your shoulder. Getting a pillow with the right height, density and neck support for your body will make a huge difference. Expert advice should be sought to help fit the pillow to your head, neck and shoulder correctly.
How To Sleep To Avoid Neck Pain
I will cover and demonstrate how to sleep to avoid neck pain. This is also appropriate for people who experience back or shoulder pain as well as neck pain. Here are the steps you should follow:
- As mentioned above you want to ensure that your pillow fills in the space between your shoulder and your neck and that its not sitting under the shoulder.
- Your pillow should support your neck in a neutral position. This means your chin aligns with the centre of your breast bone.
- To learn how to create an ergonomic pillow read the section on Sleeping Pillow for Neck Support. The only difference is that the entire pillow will be the width of the distance between the base of your neck and your shoulder joint.
- Some people will try to fall asleep with their arm resting on the upper side of their torso. When you fall asleep it will slide off and hang in front of you. This can aggravate already irritated neck and shoulder tissues.
- Instead of just letting the arm hang, support your arm in a neutral position. A body pillow works well for this purpose.
- This is a comfortable supportive sleeping position.
- This position will allow you to sleep to avoid neck pain, many of my clients with back and shoulder pain find it helpful.
- As the name implies, youre trying to support everything that is potentially going to move or be unsupported when youre sleeping. This is supported sleeping.
Recommended Reading: Knee Inflammation Symptoms
Pillow Use For Stomach Sleepers
Stomach sleeping, also known as prone sleeping, is a very problematic sleep posture. Stomach sleepers put too much pressure and unnecessary tension on their rotator cuff tendons, facet joints, stomach, neck, spinal cord, and back muscles. Medical professionals advise patients to avoid it altogether. The sleeping posture also requires the neck to be rotated to one side for breathing purposes, further increasing your risks of getting a stiff neck.
Pillows do not do a good job of support with this position. However, you can try putting a flat pillow under your stomach to increase the length of your lower back curve. This further relaxes the muscles and rotator cuff tendons. You can try propping your head with a pillow to retain your bodys natural alignment during your sleep.
Correct positioning is essential to ease back pain. Although pillows may be effective, they often fall out of place during sleep. The best way to eliminate, or at least curb, upper back pain is to ensure a good nights sleep. That is best achieved by using an adjustable bed frame that can put the spine in a neutral position that does not strain the vertebrae, muscles, or joints. A good mattress is also essential. It should cushion the bodys joints. The best way to avoid upper back pain after sleeping is by ensuring you get a good restorative sleep every night.
Change Your Sleep Position To Wake Up Pain
Feeling stiff and sore in the morning? The way you sleep may be to blame. Some sleep positions can put pressure or strain on your body particularly the back, neck and shoulders. Finding a comfortable sleeping position that keeps your neck and spine aligned is the best way to ensure a good nights sleep and a pain-free morning.
You May Like: How Long Does Sciatica Pain Last
Why Is My Pain Worse When Sleeping
The reason your neck pain might feel worse when youre sleeping is probably due to many factors. It starts with your habits during the day. If youre not moving around enough and youre staring at a computer all day, youre already going to bed after putting a strain on your muscles all day. When you get into bed and have the wrong pillow or sleeping position, that strain becomes even worse.
Getting rid of your neck pain when youre sleeping may take a few lifestyle changes, as well as a change in your pillow. Between technology and different varieties of pillows, its no wonder more people are experiencing neck pain nowadays.
We hope this guide has given you a bit more insight into why your neck and shoulders feel so stiff when you wake up in the morning. Or, why you cant get a good nights sleep because of the pain. By using the right pillow and sleeping in the right position, you can help to get rid of neck stiffness quickly and start sleeping better right away.
How Can I Avoid Shoulder Pain Related To My Sleeping Position
If you want to prevent shoulder pain from your sleeping posture, you can adjust your position. Sleeping on your stomach strains your neck, back and shoulders. Since you have to turn your head to the side, you put your neck and spine out of alignment. You may continue to sleep on your side if you keep your spine straight and you experience no pain.
You May Like: Does Lidocaine Work For Nerve Pain