Wednesday, August 10, 2022

How To Sleep Properly With Neck Pain

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Neck Pain Diagnosis From Your Pt

How To Sleep Properly With Neck Pain?

If you find that your neck pain is lasting longer than a couple of days, it may be time to see your physical therapist for an evaluation.

The first questions they ask should be,

How do you feel going to bed? And, How do you feel waking up?

If you feel just fine when you go to bed but wake up with a sore neck, its likely caused by sleeping.

But if you are sore in the evening and sore in the morning, your neck pain may be caused by something else, such as:

  • Muscle strain
  • Cervical degenerative disc disease

Thats why its important to get a correct diagnosis.

When you come in for your first visit at PRO~PT, your physical therapist will take your complete medical history, and listen as you describe your pain.

They will check your range of motion, and gently touch around the problem area to check for:

  • Tenderness
  • Neck Traction Performed either manually or through mechanical decompression, neck traction is a great tool for:
  • Relieving pain
  • Facilitating relaxation of your neck and spine
  • Soft Tissue Mobilization Through targeted massage, your physical therapist can help with:
  • Muscle relaxation
  • Swelling
  • Pain relief
  • Ultrasound Ultrasound utilizes high-frequency sound waves that cause the vibration of the water molecules deep within your neck tissues. The stream of sound waves is a proven tool for accelerating the healing process.
  • Your physical therapist will also be able to send you home with specific and personalized stretches and exercises.

    Do You Sleep On Your Back

    Back-sleeping has its advantages and disadvantages, too. Sleep experts refer to this as the supine position.

    Let’s start with the bad news. Some people who sleep on their backs may experience low back pain. It can also make existing back pain worse, so this is not the best sleep position for lower back pain. If you suffer from snoring or sleep apnea, sleeping on your back may aggravate these conditions as well. Women should avoid this position during late pregnancy.

    There are health benefits to sleeping on your back, too. Your head, neck, and spine are in a neutral position so you’re less likely to experience neck pain. Sleeping on your back with your head slightly elevated with a small pillow is considered the best sleeping position for heartburn.

    The Right Mattress May Help

    People with neck pain may wish to look for a mattress that offers full support to the entire spinal column without any sagging or pressure points.

    It is also important to pick a mattress that is large enough to allow a person to move freely while they sleep.

    A firm mattress may also be best for people with neck pain. However, they should make sure not to choose a mattress that is so firm it creates hard pressure points, especially at the hips or shoulders.

    Not all causes of neck pain are preventable, but many are.

    Here are a few ways to help prevent neck pain and a few habits to avoid.

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    The Best Sleeping Positions To Wake Up Pain

    When it comes to muscular, joint and bone pain, sleep may play an integral role. If youre having trouble settling your bodys score with pain, you might want to consider a few pain-free sleeping positions. Depending upon your consistent morning ailments, a few positions might reduce painor strike it out, altogether. Take a look at the following sleeping positions experts believe reduce ongoing morning pain:

    Best Sleeping Positions For The Neck And Back

    The Right Pillow Could be Your Answer to Better Sleep ...

    The best sleeping position for the neck and back is sleeping on your back because it distributes your weight throughout the body and prevents curved positions that could be bad for the spine. Additionally, place a pillow under the head and neck to ensure that your spine is in proper alignment while you lay. The thickness of the pillow also matters. It should not be too high, too low, or too stiff, otherwise, your spine will not be aligned. Place a rolled-up towel or a pillow under your knees. This can help close the gap between the lower back and the bed and help reduce or eliminate pain in the lower back.

    Another sleeping position thats good for your neck and back is sleeping on your side with a pillow in between your legs. Also, place a properly sized pillow under your head and neck for support. This way, your entire spine is properly aligned with the pillows.

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    How To Sleep With Pinched Nerve In Neck Back And Shoulder

    By Dr. Brent Wells, DC

    Chances are youve awoken to pain, numbness, or weakness. Whether youve slept in a bed, a couch, or even on the floor, a pinched nerve could be the culprit. Heres everything you need to know about a pinched nerve from sleeping wrong.

    The body has a system of nerves running through it. Some nerves are more susceptible to nerve compression than others, but it can happen nearly anywhere in the body. One of the most common ways to get a pinched nerve is by sleeping wrong. Heres how to treat it and avoid it.

    Try Adding Some Accessories

    When it comes to sleep, your biggest accessory is the mattress you spend eight hours each night on. And like a best friend or significant other, you want your mattress to be supportive.

    Generally, a firm mattress is better, Pham says. It comes down to it not collapsing in, no matter how your body mass is distributed. Soft mattresses may feel like a bed of clouds at first, but in the long-term, they have the potential to cause more aches and pains because they fold more easily under your center of mass.

    Coming in close second to your mattress are pillows, and theres a variety of ways to use them to relieve back and neck pain.

    Phams top suggestion is getting yourself a cervical rollyou know, those special neck alignment pillows youve definitely seen in an infomercial. But put your credit card down, because you can make your own by simply rolling up a towel if you dont want to spend money.

    If you sleep on your side or back and have neck pain, youll want to place the cervical roll under the bottom half of your neck for more support. You can use it with your regular pillow, and Phams pro tip is putting the rolled up towel right into your pillowcase.

    If your back is killing you but you cant help but sleep on it, Pham suggests adding pillows under your lower back and under your knees. Those with back pain who sleep on their stomachs can try adding a pillow beneath their hips to alleviate some pressure.

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    Nenad Aksic / Shutterstock

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    Chiropractic Adjustment To Ease Neck Pain

    Cervical spine manipulation to relieve neck pain in Jacksonville is a common chiropractic technique. Chiropractors manipulate problematic areas such as the neck, upper back, and shoulder or arm and treat those who have headache. Most people with cervical spine conditions go to a chiropractor as their first choice for treatment.

    Chiropractors understand that treatment goals include reducing pain, improving motion, and restoring the head and neck functions. However, only those who have supplied complete information regarding patient history and have had a physical examination can be given chiropractic treatment.

    If you live in Jacksonville please contact us at Meridian Integrative Wellness under the supervision of Dr. Nhat Nguyen for a for a free consultation.

    • Monday9:00 AM-7:00 PM

    Find The Right Position

    How to Sleep to Avoid Neck Pain

    Certain sleeping positions can help ease your back pain, so find one that is most comfortable for you. Try sleeping with a pillow between or underneath your legs for extra support.

    If you sleep on your side, put the pillow between your knees and draw them up slightly toward your chest. If you like to sleep on your back, try the pillow under your knees, or roll up a small towel and place it under the small of your back.

    Avoid sleeping on your stomach because it puts a lot of strain on your back. If itâs the only position you can fall asleep in, put a pillow under your stomach to take some of the pressure off your back. Or, to break the habit, wear a sleep shirt with a pocket in front and put a tennis ball in it.

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    How To Avoid Back Pain

    Your spine wants to be perfectly aligned all the time, even though its flexible for daily activities. If its misaligned for a long period of time, it will cause irritation, just like how bad posture causes back pain. You want to make sure you arent overly arching your back or bending your back too much .

    The Best Sleeping Positions For Your Neck And Spine

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    • The Best Sleeping Positions for Your Neck and Spine

    Your body doesnt shut down when you sleep. The night is a regenerative time. Our bodies are mending and rejuvenating so that when we wake up we feel refreshed and ready to take on the day. Thats not always automatic, though. When it comes to back and neck pain, your body needs a little help from you to get things right.

    The position in which you sleep has a direct impact on your spine health. Most of us will wake up at some point in our lives with neck or back pain and oftentimes our sleeping position is the culprit. What can we do to fix it? In short, the way to ensure a happy spine is to keep it neutral. Neutral means that your spine is straight. This starts with your head and neck and goes all the way down. Even things like having your hips/pelvis tilted one way can in turn twist your spine.

    Below is a breakdown of the four most basic sleeping positions.

    The Overall Best: On your back. Sleeping on your back evenly distributes weight throughout your body and avoids unnatural or unnecessary curves in the spine. Use a small pillow underneath the head and neck to keep everything in alignment. Even better, a small cylindrical pillow in the crook of your neck supports your neck and keeps your head neutral on the mattress. Do note, though, that this sleeping position can cause some people to snore.

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    Best Sleeping Positions For Neck And Back Pain

    Neck and back pain can be anything from mild discomfort to extremely debilitating. What’s worse is neck and back pain can be at their worst when you are simply trying to get a good night’s sleep. Your sleeping position, mattress, and pillow can all affect your neck and back pain, by helping to reduce your symptoms, or by making them worse. Read on to learn more about sleeping positions that generally help people who suffer from neck and back pain.

    Is Your Mattress Comfortable

    Neck pain after sleeping: causes &  tips

    Mattresses are made of a variety of materials. Some are softer or firmer. The type of material that a mattress is made out of affect your body temperature.

    When it comes to the firmness of a mattress, you want one that is firm enough to support your spine, but also soft enough to conform to the shape of your body. People who suffer from back pain may be most comfortable on a mattress that is softer and more cushioning.

    You can’t know for sure how your mattress will work out until you’ve been resting on it for a while. When shopping for a mattress, buy one from a store that will let you test it for several weeks and exchange it if it doesn’t work for you.

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    Supporting Your Neck While Sleeping

    Your neck is comprised of seven bones called vertebrae, and these bones normally form a slight forward curve called a lordosis. Maintaining that forward curve in your neck is important while you treat your neck pain. It can help take pressure off of spinal discs and nerves.

    A simple way to support your neck while sleeping is to use a cervical roll. A cervical roll, also known as a neck roll or cervical pillow, is a small pillow placed in your pillowcase that supports your neck while you sleep. The cervical roll helps to provide the right amount of support for your neck to help keep it in alignment while lying in bed.

    You can purchase a cervical roll online or at a local pharmacy for a low price. You can also contact a physical therapist to help you obtain a cervical roll.

    The Worst Sleeping Position: Sleeping On Your Stomach

    Stomach sleeping is the worst position for the neck as there is no support provided to necessary areas and requires you to twist your head for minimal comfort. While getting enough sleep each night is one component of preventing stiff neck aches and pains, a sleeping position like this will negate any prior effort to improve your sleep.

    A restful nights sleep is important for overall health and well-being. Waking up with neck pain or a headache can really put a damper on the day and impact a persons quality of life. Improve your posture to recover from neck pain and minimize the risk of it arriving or returning.

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    What Pillow Materials Are Best For Neck Pain

    The best pillow for neck and shoulder pain is firm enough to hold the head at a healthy angle, but soft enough to alleviate pressure points. Most sleepers find success with either a memory foam, latex, buckwheat, or feather pillow, as these materials offer the best balance of support and pressure relief.

    Sleeping Positions For Back Pain

    How to Sleep PAIN-FREE With Neck Pain And/Or Pinched Nerve

    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:

    • When sleeping on your side, place a pillow between your knees. The pillow will help to keep your spine, hips, and pelvis all in better alignment.
    • Try placing a pillow underneath your knees if you are sleeping on your back.
    • If you do decide to sleep on your stomach, try placing a pillow under your abdomen. This pillow placement can help by relieving stress caused by degenerative disc disease.

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    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.

    The Worst Sleeping Positions

    The worst sleeping position is sleeping with your knees bent and drawn up to your chin with the chin bent down, creating a curled up ball-like position. This not only causes multiple neck and back pains, but also restricts your breathing.

    Sleeping on your stomach is also a bad position that strains your neck and creates back pain.

    Since it requires you to tilt your head to face one way or another, it strains your neck. This position causes back pain because it doesnt properly support your spine.

    At Health by Logic, we provide chiropractic care to relieve back and neck pain in Beavercreek, Ohio that can be caused by sleeping incorrectly. If youre waking up in pain, make sure to schedule a consultation today!

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    Common Causes Of Carpal Tunnel Syndrome And Repetitive Strain Injuries

    If the carpal tunnel gets constricted, pinching the median nerve, the result is carpal tunnel syndrome. The issue is not with the nerve itself, but with what is aggravating the nerve.

    Overusing or overstretching the wrist may worsen the symptoms. Symptoms can increase when repetitive activities are done without any breaks and extreme stress is placed on the joint. For example, people who do a lot of housework, or work in an assembly line, or use machinery that produces strong vibrations like a jackhammer.

    Where You Might Feel Sore And Stiff

    Necksaver Wellness Wedge


    Morning back pain is common and is often the result of sleeping positions that put pressure on your spine, causing your backs natural curve to flatten. Stomach sleepers experience morning back pain more frequently since your stomach sinks into the bed, putting pressure and stress on the joints and muscles in your back.

    Many people with morning back pain usually feel better after moving around a bit. If your pain doesnt go away during the day, you may have an underlying issue, like a slipped or herniated disc thats exacerbated when youre sleeping.


    If youve ever woken up in the morning with shooting neck pain, chances are you strained your neck while sleeping.

    Sleeping on your stomach is particularly hard on the neck because your neck may be turned to one side for hours while you sleep, straining the neck muscles. Tossing and turning while sleeping also can create tension in your neck muscles, leading to neck pain. Using an unsupportive pillow or too many pillows is another common cause.


    The shoulder is the most mobile joint in the body making it particularly vulnerable to injury and pain, even when sleeping.

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