Sleep is when our body performs its best recovery. It repairs cells, transfers memory to long-term storage, and acquires nutrients in the organs. The discs on our spines are instantaneous fluid that can cause morning pain or soreness in those who have disc herniation or stenotic changes.
What to know about sleeping position for neck pain
Many people have experienced the effects of sleep deprivation – they can range from mild discomfort to your neck or back to severe pain every time you turn around for the rest of the day. Improper posture can also put pressure on your lungs and disrupt your sleep. When your sleep is affected, your overall health should follow.
Back and neck pain are common problems in adults, especially now. Between poor posture, poor sleep schedules, and “text neck,” most adults experience recurrent back and neck pain. A healthy sleep routine is one of the most important ways to fight pain in your body.
How does neck pain affect my sleep?
People who experience chronic pain, such as neck pain, seem to be more likely to get sleep problems. In a recent study, approximately 20% of patients with chronic neck pain or low back pain reported severe sleep problems, including getting less than four hours of sleep per night.
Studies also show that while sleep deprivation may be the result of chronic pain, sleep deprivation may also increase pain. This level of sleep deprivation due to chronic pain can affect all aspects of a person’s life, including cognitive and physical performance.
How to get a good night’s sleep if you have a stiff neck, shoulder, or back?
It is best to lie on your side opposite or behind your back to avoid increasing the sore shoulder. If you are lying on your back, a pillow near your aching shoulder can help you avoid moving in that direction in the middle of the night.
Avoid sleeping on your stomach if you have back pain. Your vertebrae are very active when you lie on your stomach. The following are some ways in which you can help reduce your pain:
- lying on your back with your head slightly tilted
- sleep on your back with a pillow between your knees.
- sleeping in the fetal position
- keep a pillow between your knees at bedtime
What should your sleeping position look like?
What we look for most when we look at a person’s posture is when we look at the posture of the head, whether the head line coming in the middle of his chest we do not want to see a posture that is bent like this or twist in all directions or whatever When we interpret that for the sleeping position, we try to keep the sleeping position so that our posture is in that ‘ideal’ position.
Sleep position and spine problems
If you wake up with pain that you feel during the day, then your sleeping position is likely to play a role. Where sleep posture plays a role in back pain it is a neutral spine. If you are not positioned in a way that keeps your spine straight and relaxed, you may be placing excess weight or load on different parts of the spine. If you have neck pain, stiffness, or pain when you wake up in the morning, consider:
Sleep posture; Lying on your stomach with your head tilted to one side is a trigger for neck problems. But sleeping in any position can be a problem if your neck is not fully supported.
Pillow choice; If your pillow is too high or too low, too tight or too soft, your head will bend from a vertical spine position. Finding the right pillow can be difficult. Some people prefer memory foam because it is molded on the head and neck, providing support when you need it most.
Weak or tight muscles; If you do not stretch regularly or if you keep your shoulders and head in a permanent, unnatural position during the day, you may be putting that stress to bed at night. Stretching, strengthening, and massaging can help you re-align your body and relax your neck and shoulders.
Neck pain can also be caused by other bone conditions such as muscle strain, osteoarthritis of the cervical spine, or spinal disc. Seeing an orthopedic surgeon can help determine if you have any other issues that may be contributing to the increase in pain during sleep.
When you sleep, your body is at rest. Your back and other limbs do not carry any weight. This should not cause pain. If you have back pain while sleeping, it is likely that it is caused by something other than your sleeping posture. You may have underlying issues such as osteoarthritis of the spine, slippery or herniated disc, sciatica.
What are the best sleeping position for neck pain
The best sleeping position is the one that enhances the spinal balance from your hips to your head. How it looks to you depends on your personal health status and what you are getting better at.
Sleeping on your side; More than 60 percent of men sleep on their side, with men spending more time on their side for each night than women. As children, we divide our night by sleeping in all positions equally, but for adults, a clear preference for side sleeping emerges.
Sleeping on your abdomen; It is not recommended to sleep in this position as you should lie with your head and neck turned to one side for a few hours at a time. If you have a pillow under your head, it is to keep your neck in extension, especially if it is thick. If you do not have a pillow under your lower abdomen, it causes your lower back to go for more expansion.
Sleeping on your back; Lying on the back is the second most popular sleeping position, with many benefits competing with the side sleeping position. When you are flat on your back, it is easy to keep your back straight and evenly distribute your body weight, preventing any pain that may occur in the neck or back.
Sleeping on your stomach; The stomach is the smallest place to sleep. Research suggests that we spend less than 10% of our night sleeping in this position. Stomach sleep has some benefits, however. That is, a sleeping position on the stomach can help reduce snoring, by clearing your airways.
Best sleeping positions during pregnancy
If you are pregnant, sleeping on your stomach or back will be uncomfortable or impossible. You will be better off sleeping on your side. Sprinkle on your left side to increase blood circulation for you and your baby.
Placing a pillow or pillow under your stomach can help reduce back pain. Put another pillow between your legs and bend your knees to make it more comfortable.
How to prevent neck pain during sleeping
Neck pain is a common problem, with about one in three people experiencing it at least once a year. Although neck pain is often harmless and can resolve on its own, the risk of becoming chronic increases with age. Causes of neck pain can be identified, but they are often related to posture or other body mechanics.
Neck pain for no apparent reason affects about two-thirds of people, usually in middle age. Neck pain from known sources, such as wounds from whiplash, can be cured within days or weeks, but is chronic in about 10% of people. Chronic neck pain can also be due to conditions such as rheumatoid arthritis or swollen discs in the spinal cord.
Unfortunately, a sore neck can also be due to the simple act of sleeping. Some sleep patterns, types of pillows, or sudden movements in bed can cause stiff neck in the morning. Neck pain can also make it more difficult to sleep, affecting sleep quality and duration.
Although occasional neck pain is a nuisance, chronic neck pain can further affect a person’s quality of life. For this reason, scientists have been exploring ways to help prevent neck pain from occurring in the first place, as well as at bedtime.
How can I get rid of neck pain from sleeping wrong?
To reduce neck pain due to sleeping in a wrong or from a unsupportive pillow, the following methods may be helpful to reduce neck pain while sleeping:
- Apply ice or heat to the neck. Use ice for the first 48 to 72 hours, and apply heat afterwards.
- Apply heat to baths or warm showers, hot compresses, or warm pads.
- Use store-bought painkillers, such as ibuprofen, acetaminophen, or naproxen.
- Have a partner or massage therapist gently massage your neck.
- Ask your healthcare provider about physical therapy techniques, such as massage, stretching and strengthening exercises.
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 control their pain. Memory foam pillows seem to be more supportive than other types of pillows for this type of pain.
Other treatment options:
As mentioned earlier, stiff neck muscles can cause pain when trying to sleep. Stretching these muscles before bed can make you feel better. Here are two sections that I find helpful. If you have pain with any of these, please stop.
The following stretches may help:
- Roll your shoulder back and down ten times.
- Squeeze the same shoulder joint ten times.
- For 30 seconds, press the back of your head on your hands.
- Bring each ear to your shoulder ten times.
Start by sitting upright on a chair. Next, try to bring your right ear to your right shoulder, you should feel the stretch on the left side of your neck. If you do not feel stretch, reach down with your left hand and hold the edge of your seat. This will stretch your upper grip. Hold for 30 seconds on each side, repeating 3 times.
Levator scapulae is another muscle that can get tight and create neck pain. Sit upright on a chair, bring your nose toward your left armpit. This is not a practical joke. You should feel a stretch between your neck and your shoulder. Hold for 30 seconds, then play the other side. Try to hold 3 on each side.
2. Find a good pillow
Choosing the right pillow can also help prevent or reduce neck pain. Research shows that people who wake up with a stiff neck or neck may be lying 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 fully flexible.
It can be tempting to store in pillows when sold, but regular pillows filled with synthetic fibers do not provide any support for the neck during sleep. When feather feathers resemble a neck, they lose their shape quickly and need to be replaced every year.
Reflected foam pillows are the best pillows to sleep on your back and side while wrapping around the neck and head and providing much-needed support to prevent neck pain and headaches. Pillows that are too hard or too soft will leave you feeling achy and dry in the morning.
3. Physical therapy
Physical therapy is an effective solution to the causes of neck pain and headaches. Through physical therapy techniques, our staff can assist you every step of the way as you recover with their knowledge and experience.
Here at Arthritis, we will develop a treatment plan to help you reduce your symptoms and prevent them from recurring. Avoid side effects and improve your health in a natural way through evidence-based and physical therapy.
The best place for your sleep is any sleeping position that allows you to enjoy a quiet night of sleep without interruption and to wake up in the morning refreshed, without any pain and suffering. If that describes your current sleeping position, do not feel compelled to change it.
If you think a new position can make sleep easier for you, however, go ahead and try another opportunity. Be patient and use the strategies mentioned to help you adjust to the new position. Your sleeping position plays an important role in the quality of your sleep. Changing it is just one of the many strategies you can try for better sleep.