Sleeping Positions For Neck Pain
Maintaining a neutral neck position is usually your best option for reducing neck pain from sleeping positions. That means sleeping on your stomach is a no-no as it usually requires you to turn your neck almost 90 degrees so you can breathe. The best sleeping positions for neck pain are usually side sleeping or sleeping on your back. Youâll also want your pillow to be the right thickness such that it doesnât cause you to bend your head too far forward if youâre sleeping on your back or too far to one side if youâre sleeping on your side.
Some additional tips for sleeping positions and reducing neck pain include:
- If youâre sleeping on your side, adjust or get a new pillow such that your nose aligns with the center of your body, i.e., donât have your head leaning too far to one side.
- If you are a stomach sleeper, consider investing in a special pillow that allows you to breathe while facing forward. This will help reduce twisting and strain on your neck.
- If you sleep in a seated position, such as in a recline, try using a neck pillow to prevent your head from leaning too far to one side or from bobbing forward.
Sleeping Positions For Back Pain
Sleeping tips for back pain are similar as those for neck pain. Your best bet is usually sleeping on your back or on your side. These sleeping positions will help to keep a neutral spine position and allow the support of the natural curve of your spine.
Sleeping positions that will help to reduce or eliminate back pain include:
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Sleeping With Hand On Forehead
Research published in the Journal of Physical Therapy Science in June shows that pain in the upper trapezius and scalene muscles of the right side of the neck was significantly greater when the persons dominant hand was placed on their forehead while sleeping. That is why keeping the hands by your side is better.
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Correct Your Sleeping Position
Having a wrong sleeping position may exert pressure on your neck muscles. Avoid further stiffness by following these tips:
- Maintain a balanced alignment between your neck and spine by sleeping on your back.
- Place a rolled towel between your knees. This will elevate the lower legs and reduce pressure on the neck.
- Choose an even sleeping surface that creates a balanced synergy with the supportive pillow.
- Get aides that provide cervical support to your sleeping posture.
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.
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How Long Does Neck Pain Last From Sleeping Wrong
Perhaps when you start feeling uncomfortable in your neck after sleeping, the most thing you are concerned about is how long does neck pain last from sleeping wrong.
Normally, the strain making your neck stiff will last between one and three days before it is completely gone.
You probably experience some minor pain in other areas of your neck, including muscles, ligaments or tendons.
But there are cases when the pain is longer than expected. Not every neck pain will disappear by itself. Sometimes, you need to address it with some effort and attention.
In such cases, you have to seek for help of a professional or doctor immediately. It is a sign that the pain is worse and should not be treated on your own. Otherwise, you may have to deal with worse injuries, for example, whiplash .
In case of severe neck pain, or even twisted neck to one side, it might come to a problem called acute torticollis . It results from either sleeping wrong or some environmental catalysts. For any reasons, this problem still needs special treatment from professionals.
When Should I See A Doctor For Shoulder Discomfort
Shoulder pain that interferes with everyday activities or persists after a few weeks may need attention from a doctor. If you have persistent or severe shoulder pain, OrthoBethesda can help. Our staff specializes in a wide range of musculoskeletal disorders. Contact us today by booking an appointment online or calling our office at .
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Improve Your Shoulder And Neck Motion
Most pain to the neck is cause by stiffness in the upper neck and upper back, causing abnormal strain to the mid neck. The goal is to increase the mobility of these areas, to alleviate strain and restore natural movement to the whole neck and shoulder area.
In sitting, keeping your neck relaxed, gently bring your shoulder blades back and together. Dont hunch up your shoulders. Do this action smoothly and slowly. Repeat 10 times and do multiple times a day to loosen your neck.
Stand with your back against a wall with good posture. Keep looking forward, then gently try to press the back of your head towards the wall. Dont worry if you cant touch the wall with your head, just keep your eyes and chin level. Feel a gentle stretch in the neck, but dont press hard. Hold for 5 seconds and perform 10 of them 2-3 times a day.
Treatment For Sleep Problems In West Jersey
If you often awaken with neck pain, see an experienced orthopedist. The doctor will evaluate your nightly habits and recommend treatment that will work to alleviate the pain for good.
Here at the Orthopedic Associates of West Jersey, our medical team has extensive experience with medical conditions related to neck pain and all other types of musculoskeletal pain. If you have any questions or would like to schedule an appointment, call us today at 989-0888, or fill out our appointment request form online now. We look forward to helping you find relief from your neck pain and get a comfortable nights sleep every night.
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Stretch The Muscles In Your Neck
Its always best to warm up muscles before stretching, so its advisable to take a hot shower or use a hot compress first. The key with stretching is to not overdo it! Heres 4 of the simpler stretches recommended by WebMD:
If your pillow doesnt keep your head at the correct level, it is likely you will experience back and neck pain.
How To Sleep With A Stiff Neck And Shoulder Or Back
To avoid aggravating a sore shoulder, its a good idea to sleep either on your opposite side or your back. If youre on your back, you can try putting a pillow next to your sore shoulder to discourage yourself from rolling that direction in the middle of the night.
For back pain, you should avoid sleeping on your stomach. Sleeping on your stomach puts excess stress on your vertebrae. Some positions that you may find help relieve your pain include:
- sleeping on your back slightly reclined
- sleeping on your back with a pillow under your knees
- sleeping in the fetal position
- sleeping with a pillow between your knees
2015 study found that people with chronic neck pain are less likely to improve if they experience poor sleep quality. Making sure youre getting a good nights sleep is one of the best ways to heal from neck pain.
Ibuprofen may help reduce your pain if youre dealing with an acute issue. Make sure you dont take it on an empty stomach, dont exceed more than 1,200 milligrams in 1 day, and dont take it longer than 10 days unless approved by a doctor.
Some people find that heat and ice also helps them manage their pain. You can alternate between the two, depending on which provides more relief.
Gently stretching your neck before bed and when you first wake up may also help you manage your pain.
According to the Cleveland Clinic, the following stretches may help:
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Want A Solution To A Consistent Problem Try Something Easy
The wrong pillow can exacerbate or even be the cause of your neck pain. Often the solution is simple: replace your pillow with a more suitable one. A good pillow will keep your spine from bending unnaturally upwards or downwards and provide comfortable, even support for your entire head and neck.
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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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Get More Sleep And Relieve Stress
Getting more sleep is one of the best things you can do for neck pain. Chronic pain is often caused by a lack of restorative sleep. The less time you spend sleeping the less time your body has to heal overnight. Once youve established a better sleep position and upgraded some of your bedding, its time to hit the hay earlier and let your body heal.
When youre constantly stressed and under sleeping, you tend to carry tension in your neck and back. When you dont regularly relieve your stress or get the right amount of sleep, stress will keep you up at night and your tense muscles wont have a chance to restore themselves while you sleep. Find ways to relieve stress before you head to bed for the night. Stay active, go for walks, read, and shut down earlier in the night.
Best Sleeping Positions For Neck Pain
The best sleeping positions for the neck are on your back or your side. The back in particular is recommended just make sure to use a pillow that supports the curvature of your neck and a flatter pillow to cushion your head.
If you sleep on your side, use a taller pillow under your neck so your neck aligns with your head. This will relieve any strain on your neck and keep your spine straight.
The trouble with sleeping on your stomach is that you have to twist your neck to keep your head on its side, which puts pressure on the nerves. You can try to retrain yourself to adopt another position, using pillows to coax yourself and to support you in a side or back-lying position. If you must sleep on your stomach, use a thin pillow or no pillow, trying to keep awkward angles at a minimum.
For all sleep positions with neck pain, you should use a pillow under your neck that provides support, such as a rolled towel or cervical pillow.
There is also such a thing as neck pain from sleeping wrong. Sometimes you wake up with neck pain. Sleeping at an awkward angle, sudden head or neck movements during sleep or neck strain from injury may cause neck pain. In addition to utilizing treatments to relieve this neck pain, make sure that future sleep includes a good pillow for neck support.
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Light Shoulder Pain Relief Exercises
You can do some light shoulder exercise because exercising is one of the best solutions to every muscles pain of the body but remember you have to just do a light exercise. Dont ever try to put pressure on the affected tendon or the muscle as it can disturb the situation. Just stretch a little-bit the joints of your shoulder.
Bad Posture Equals Neck Pain
This topic has been covered before and its important that people with neck pain do not forget this.
Posture is so important to living a pain-free life.
If you are someone who is slouching a lot or sleeping in weird angles, then take special note of these facts.
A slouching position has the ability to make you shorter and ruin your body.
Imagine your body as a building , If the building is not straight, then problems are likely to occur.
For the young people out there, you may not notice it at first. Once you get into your 30s and 40s, the pain will really set in.
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How Neck Stiffness Develops During Sleep
Some ways that stiff neck can develop while sleeping include:
- Awkward angle. The head or neck might settle at an awkward angle for an extended period of time while sleeping, which can stretch and stress muscles, ligaments, and joints beyond their normal limits.
- Sudden movement. Perhaps from rolling over or reacting to a dream, sudden neck movements might occur while sleeping that can strain or sprain the neck.
- Preexisting injury. Some injuries that happen while awake, such as whiplash, may take many hours before pain and stiffness develop later while sleeping.
Most commonly, the root cause of a stiff neck is a neck strain, which could be due to a muscle strain or ligament sprain. Several other causes could exist, such as facet joint osteoarthritis or cervical degenerative disc disease.
Surgery: The Last Option
If nothing mentioned-above works well then the only option you are left with is that the surgery. Be set up for requiring sometime after the medical procedure to recuperate. You will no doubt need to do stretching, works out, or non-intrusive treatment amid the recovery time frame.
So, you have to diagnose your cause of the shoulder pain from sleeping wrong. And after that, you have to work on its treatment, this will surely help you to get recover from the shoulder pain as soon as possible. Still, if you are suffering from acute shoulder pain and dont able to recognize its cause and want suggestions for its treatment. Then you can surely reach us out with the help of the comment section. We will happy to help you out and try to give you the best suggestion to get relief from the shoulder pain from sleeping wrong. Also, you are most welcome to share your experience and suggestions.
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