The Best Way to Sleep with Neck Pain
Almost everyone has experienced neck pain or stiffness in the neck at some point. The World Health Organization (WHO) lists back and neck pain as one of the most common muscular or bony impairments, along with arthritis and bone fractures. At any given time, about 10 to 20 percent of adults struggle with symptoms of neck pain. While neck pain often goes away on its own, in about 50 percent of cases it becomes a chronic problem.
A sore neck can make it difficult to get a restful sleep. But by making some adjustments to your sleeping position, you can better manage your neck pain and prevent yourself from spending hours in uncomfortable positions during the night.
In this article, we'll look at which sleeping positions are best for managing neck pain. We'll also look at what you can do before bed to minimize discomfort.
The best sleeping position for neck pain
The sleeping position you adopt is strongly related to the quality of your sleep. If you suffer from neck problems, the best sleeping positions are on your back or side. These positions put less strain on your spine than sleeping on your stomach.
Changing your sleeping position can be difficult because 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 Pillow help keep you comfortable even when you turn around.
Sleeping on your back
The Sleeping on your back helps maintain the natural curves of your spine. In this position you can have a thinner Pillow use than when sleeping on your side. Your head position should be only slightly elevated so that it is at a similar angle to 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 Pillow for back sleepers, Side sleeper and also Stomach sleeper with five different degrees of hardness from soft to firm. A Memory-Foam-Kissen or a cervical pillow can help you provide optimal support for 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 your side
The 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's a good idea to use a pillow that's high enough to keep your neck neutral, but not so high that your upper ear is pushed toward your shoulder.
Here at Gorilla Healthy, we offer pillows that are 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 to sleep on your stomach. In this position, your head is forced to the side for hours, which can cause misalignment and put undue strain on your neck.
The best way to sleep with neck pain
Your spine naturally has arches in three places. It curves forward in the area of your neck and lower back and backward in the upper back. Designing your sleeping surface to best preserve these natural arches can help you 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 care was more effective than chiropractic care alone.
Here at Gorilla Healthy we offer a wide range of pillows that are made from high quality Memory foam are manufactured. Our memory foam adapts perfectly to the contours of your neck and ensures optimal support and comfort while you 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 arches.
If you sleep on your side:
- Avoid excessively high pillows. Ideally, your pillow should be at 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 flex and you could develop pain over time.
- Keep your chin neutral. Try not to tuck your chin in when sleeping in the fetal position. Tucking 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 sore shoulder, it's a good idea to sleep on either your opposite side or your back. If you're lying on your back, you can try placing a pillow next to your sore shoulder to keep 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 vertebral bodies. Some positions that might help you with pain relief include:
- Sleep on your slightly reclined back
- Sleep on your back with a pillow under your knees
- Sleeping in the fetal position
- Sleeping with a pillow between your knees
If you suffer from back pain, a supportive mattress can also make a significant difference. At Gorilla Health, we offer mattresses with different levels of firmness to ensure your spine receives optimal support.
Other considerations when sleeping with neck pain
A 2015 study found that people with chronic neck pain were less likely to experience improvement if they suffered from poor sleep quality. Therefore, it is important to ensure that you get a good night's sleep to heal from neck pain.
Ibuprofen can help relieve your pain if you have an acute problem. Be careful 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 a doctor's approval.
Another approach to pain relief is the application of heat and cold. Some people find that switching between these two methods as needed provides relief.
Gently stretching your neck before bed and right after you wake up can also help you control pain.
According to the Cleveland Clinic, the following stretches can 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 becomes more common as you get older and the muscles in your neck weaken. No matter your age, spending too much time in poor postures can lead to pain. Some ways to prevent neck pain in the first place include:
- Sit and stand with good posture as often as possible.
- Try using a horseshoe-shaped pillow on airplanes and other transportation.
- 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 strap.
- Don't sleep on your stomach.
Conclusion
Almost everyone will suffer from a sore neck at some point. Sleeping on your side or back can help you keep stress away from your neck and manage pain. If possible, you should avoid sleeping on your stomach, as this forces your neck into an awkward angle and can worsen your pain.
At Gorilla Healthy, we offer a comprehensive selection of high-quality sleeping pillows and mattresses that can help you find a more comfortable sleeping position and effectively manage neck pain. Treat yourself to the luxury of pain-free sleep with Gorilla Gesund products. Our neck pillow and mattresses Made of memory foam, cold foam, Eucafeel foam and alpaca wool are specially designed to maximize your sleeping comfort while minimizing neck and back pain. Learn more about our products and how they can help you enjoy a restful night's sleep.
