The Best Way to Sleep with Neck Pain
Almost everyone has experienced neck stiffness or pain at some point. The World Health Organization (WHO) lists back and neck pain alongside arthritis and fractures as one of the most common muscular or skeletal impairments. At any given time, about 10 to 20 percent of adults are struggling with symptoms of neck pain. While neck pain often resolves on its own, it becomes a chronic problem in about 50 percent of cases.
A painful neck can make restful sleep difficult. However, by making some adjustments to your sleeping position, you can better manage your neck pain and prevent spending hours in uncomfortable positions during the night.
In this article, we will look at which sleeping positions are best suited to manage neck pain. We will also consider what you can do before going to bed to minimize discomfort.
The best sleeping position for neck pain
The sleeping position you take is closely related to the quality of your sleep. If you suffer from neck pain, the best sleeping positions are on your back or on your side. These positions put less strain on your spine than sleeping on your stomach.
"It can be difficult to change your sleeping position, as your preferred position is often established early in life. However, over time, you will become more comfortable as the new position becomes more familiar. Since most people move around in the middle of the night, additional pillows can help you stay comfortable even when you turn over."
Sleeping on the back
Sleeping on your back helps to maintain the natural curves of your spine. In this position, you can use a thinner pillow than when sleeping on your side. Your head position should be only slightly elevated, so that it lies at a similar angle as when standing.
However, you should ensure that your neck is adequately supported. This is where our high-quality pillows at Gorilla Gesund come into play. Our pillows are made from premium memory foam, cold foam, Eucafeel foam, and alpaca wool. We offer pillows for back sleepers, side sleepers, and also stomach sleepers, with five different firmness levels from soft to firm. A memory foam pillow or a cervical pillow can help you optimally support your head and neck. If you snore regularly or suffer from sleep apnea, you may want to try sleeping on your side instead of your back.
Sleeping on the side
Sleeping on your side is one of the best ways to keep your head neutral, with your chin facing straight ahead. When you sleep in this position, it's a good idea to use a pillow that is high enough to keep your neck neutral, but not so high that your upper ear is pressed towards your shoulder.
Here at Gorilla Gesund, we offer pillows specifically designed for side sleepers. These pillows are designed to keep your neck and head in the ideal position to minimize neck pain. Our wide range of pillows ensures that you can find the perfect pillow for your needs.
Avoid sleeping on your stomach.
If you suffer from neck pain, it is advisable to sleep on your stomach. In this position, your head is forced to the side for hours, which can lead to misalignment and put excessive strain on your neck.
The best way to sleep with neck pain
"Your spine naturally has curves in three places. It bends forward in the area of your neck and lower back, and backward in the upper back. Optimizing your sleeping surface to best maintain these natural curves can help minimize neck or back pain."
Many people find that using memory foam helps them cope with their neck pain. A study from 2019 found that combining a viscoelastic polyurethane memory foam pillow with chiropractic treatment was more effective than chiropractic treatment alone.
Here at Gorilla Gesund, we offer a wide range of pillows made from high-quality memory foam. Our memory foam perfectly adapts to your neck contours, providing optimal support and comfort during sleep.
If you sleep on your back:
- Use a thinner pillow. A thin pillow allows you to 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.
If you sleep on your side:
- Avoid excessively high pillows. Ideally, your pillow should have a height that keeps your ears stacked vertically on top of each other. If your pillow is too high or too low, your neck will be bent, and you may develop pain over time.
- Keep your chin neutral. Try not to tuck your chin in when sleeping in the fetal position. Tucking in your chin causes your head to tilt forward.
- "Try placing a pillow between your knees. Placing a pillow between your knees helps keep your lower spine aligned."
How to sleep with a stiff neck and shoulder or back pain
To avoid a painful shoulder, it is a good idea to sleep either on the opposite side or on your back. If you lie on your back, you can try placing a pillow next to your painful shoulder to prevent yourself from turning in that direction in the middle of the night.
If you have back pain, you should avoid sleeping on your stomach. Sleeping on your stomach puts excessive strain on your vertebrae. Some positions that may help relieve your pain are:
- Sleeping on the slightly reclined back
- Sleeping on the back with a pillow under the knees
- Sleeping in the fetal position
- Sleeping with a pillow between the knees
"If you suffer from back pain, a supportive mattress can also make a significant difference. At Gorilla Gesund, we offer mattresses with different firmness levels to ensure that your spine receives optimal support."
Further considerations when sleeping with neck pain
A study from 2015 found that people with chronic neck pain are less likely to experience improvement if they suffer from poor sleep quality. Therefore, it is important to ensure that you get a good night's rest in order to heal from neck pain.
Ibuprofen can help relieve your pain if you are suffering from an acute issue. Be sure not to take it on an empty stomach, do not exceed 1,200 milligrams per day, and do not take it for more than 10 days without medical approval.
Another approach to pain relief is the application of heat and cold. Some people find that alternating between these two methods provides relief as needed.
Gently stretching your neck before going to bed and right after waking up can also help you with pain management.
According to the Cleveland Clinic, the following stretching exercises may help:
- Roll your shoulders back and down ten times.
- Squeeze your shoulder blades together ten times.
- Press the back of your head into your hands for 30 seconds.
- "Bring each ear to your shoulder ten times."
"Neck pain occurs more frequently as you age and the muscles in your neck weaken. Regardless of your age, spending too long in poor postures can lead to pain. Some ways to prevent neck pain from occurring in the first place are:"
- Sit and stand as often as possible in a good posture.
- "Try to use a horseshoe-shaped cushion on airplanes and other means of transport."
- Take frequent breaks after long periods of sitting.
- Position your computer monitor at eye level.
- Stretch regularly.
- Hold your phone in front of your face instead of looking down.
- Avoid carrying heavy bags with a strap.
- Don't sleep on your stomach.
Conclusion
Almost everyone will suffer from a painful neck at some point. Sleeping on your side or on your back can help keep stress off your neck and manage pain. If possible, you should avoid sleeping on your stomach, as this forces your neck into an uncomfortable angle and can worsen your pain.
At Gorilla Gesund, we offer a comprehensive selection of high-quality sleep pillows and mattresses that can help you find a more comfortable sleeping position and effectively manage neck pain. Indulge in the luxury of pain-free sleep with products from Gorilla Gesund. Our neck pillows and mattresses made from memory foam, cold foam, Eucafeel foam, and alpaca wool are specially designed to maximize your sleep comfort while minimizing neck and back pain. Learn more about our products and how they can help you enjoy a restful night's sleep.
