Unlock the Ultimate Sleep Hack for Soothing Your Sore Neck

Having a stiff or painful neck can make it hard to sleep well at night. But there are some simple changes you can make to ease your neck discomfort and avoid staying in uncomfortable positions for too long while you sleep.

Most people have probably had a sore or stiff neck before. It’s a common issue, like arthritis or bone fractures, according to the World Health Organization.

About 10 to 20 percent of adults are dealing with neck pain at any given time. Sometimes it goes away by itself, but in about half of cases, it sticks around and becomes a long-term issue.

Let’s talk about which sleeping positions might be better for your neck pain and what other things you can do before bedtime to make it feel better.

The optimal way to sleep to avoid neck pain

How you sleep affects how well you rest. If your neck hurts, it’s better to sleep on your back or side rather than on your stomach because it’s easier on your spine.

Switching sleep positions might not be easy because you tend to pick one when you’re young. But as you get used to a new position, it’ll become more comfortable.

During the night, most people change positions. Having extra pillows can make these shifts more comfortable.

Sleeping on your back

Sleeping on your back is good for your spine’s natural shape. It’s best to use a thinner pillow compared to when you sleep on your side. Your head should be slightly elevated to keep it in line with your body when you’re standing.

To support your head and neck better, consider using a special pillow like a cervical or memory foam one. If you snore often or have sleep apnea, try sleeping on your side instead of your back.

Sleeping on your side

Sleeping on your side is a great way to keep your head and neck in a comfortable position. It’s important to use a pillow that supports your neck well but isn’t too high, so your head and neck stay aligned properly. This helps prevent any strain on your neck and keeps your chin straight ahead while you sleep.

It’s best to avoid sleeping on your stomach

If your neck hurts, it’s best not to sleep on your stomach. When you sleep this way, your head is turned to the side for a long time, which can strain your neck even more.

Optimal sleeping positions for neck pain relief

Your spine has natural curves in three places. It curves forward in your neck and lower back, and curves backward in your upper back. Adjusting your bed setup to support these curves can reduce neck or back pain.

Many people find relief from neck pain by using memory foam pillows. A study in 2019 discovered that combining a memory foam pillow with chiropractic treatment was more effective than just chiropractic treatment.

You can also try using a soft feather pillow that mold to your head, or a pillow designed to support your neck.

If you sleep on your back:

1. Use a thin pillow to maintain a slight forward curve in your upper spine.

2. Consider a cervical pillow that supports your neck and head in a neutral position.

3. Make sure your mattress is supportive to prevent sinking and rounding of your back.

When sleeping on your side:

1. Avoid pillows that are too high, as they can cause neck strain over time.

2. Keep your chin in a neutral position to avoid straining your neck.

3. Place a pillow between your knees to keep your lower spine aligned.

How to sleep comfortably when your neck, back and shoulder feels sore

Having trouble getting a good night’s sleep because your neck, shoulder, or back is stiff? Here are some tips to help you sleep better:

1. Find a comfortable sleeping position: Try lying on your back with a pillow under your knees or on your side with a pillow between your legs to alleviate pressure on your spine.

2. Use supportive pillows: Choose pillows that provide adequate support for your head and neck to keep them aligned with your spine.

3. Apply heat or cold therapy: Use a heating pad or a cold pack on the affected area before bedtime to help relax tense muscles and reduce pain.

4. Practice relaxation techniques: Try deep breathing exercises, meditation, or gentle stretching before bed to ease muscle tension and promote relaxation.

5. Consider over-the-counter pain relief: If your discomfort persists, talk to your doctor about using over-the-counter pain medications to help you sleep more comfortably.

The key points to remember are…

Most people will deal with a sore neck at some time. To ease the discomfort, try sleeping on your side or back. Avoid sleeping on your stomach because it can strain your neck more, making the pain worse.

Disclaimer:

Dr. Berner does not diagnose, treat, or prevent any medical diseases or conditions; instead, he analyzes and corrects the structure of his patients with Foundational Corrections to improve their overall quality of life. He works with their physicians, who regulate their medications. This blog post is not designed to provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual. The information provided in this post or through linkages to other sites is not a substitute for medical or professional care. You should not use the information in place of a visit, consultation, or the advice of your physician or another healthcare provider. Foundation Chiropractic and Dr. Brett Berner are not liable or responsible for any advice, the course of treatment, diagnosis, or any other information, services, or products you obtain through this article or others.