The best way to sleep with neck pain
Almost everyone has experienced neck pain or stiffness at some point. The World Health Organization (WHO) lists back and neck pain alongside arthritis and bone fractures as one of the most common muscular or skeletal impairments. At any given time, about 10 to 20 percent of adults struggle 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 sore neck can make restful sleep difficult. But 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 adopt is closely related to the quality of your sleep. If you suffer from neck discomfort, the best sleeping positions are on your back or side. These positions put less strain on your spine than sleeping on your stomach.
It can be difficult to change your sleeping position since 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 in the middle of the night, additional pillows can help you stay comfortable even when you turn over.
Sleeping on your back
Sleeping on your back helps 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 make sure 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 regularly snore or suffer from sleep apnea, you might want to try sleeping on your side instead of your back.
Sleeping on your side
Sleeping on your side is one of the best ways to keep your head neutral, with your chin straight ahead. When sleeping in this position, it is a good idea to use a pillow that is high enough to keep your neck neutral but not so high that your top ear is pressed toward 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 you can find the perfect pillow for your needs.
Avoid sleeping on your stomach
If you suffer from neck pain, it is advisable not to sleep on your stomach. In this position, your head is forced to the side for hours, which can cause 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 curves forward in your neck and lower back and backward in your 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 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.
Here at Gorilla Gesund, we offer a wide range of pillows made from high-quality memory foam. Our memory foam perfectly adapts to the contours of your neck, 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 yourself sinking into it and your back rounding.
If you sleep on your side:
- Avoid excessively high pillows. Ideally, your pillow should have a height that keeps your ears vertically stacked. If your pillow is too high or too low, your neck will be bent, and you could develop pain over time.
- Keep your chin neutral. Try not to tuck your chin when sleeping in the fetal position. Tucking the chin causes your head to tilt forward.
- Try placing a pillow between your knees. Putting 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 sore shoulder, it is a good idea to sleep either on the opposite side or on your back. When lying on your back, you can try placing a pillow next to your sore shoulder to prevent yourself from turning that way 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 might 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 your spine receives optimal support.
Further considerations when sleeping with neck pain
A 2015 study found that people with chronic neck pain are less likely to improve if they suffer from poor sleep quality. Therefore, it is important to ensure you get a good night's rest to heal from neck pain.
Ibuprofen can help relieve your pain if you are suffering from an acute problem. Be sure not to take it on an empty stomach, do not exceed more than 1,200 milligrams per day, and do not take it for longer 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 as needed provides relief.
Gently stretching your neck before going to bed and right after waking up can also help with pain management.
According to the Cleveland Clinic, the following stretches can help:
- Roll your shoulders backward and downward 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 get older and the muscles in your neck weaken. Regardless of your age, spending too much time in poor postures can lead to pain. Some ways to prevent neck pain from the outset include:
- Sit and stand with good posture as often as possible.
- Try using a horseshoe-shaped pillow on planes and other forms of transport.
- Take frequent breaks after long periods of sitting.
- Place 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 single strap.
- Do not sleep on your stomach.
Conclusion
Almost everyone will suffer from a sore neck at some point. Sleeping on your side or 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. Treat yourself to the luxury of a 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.
