The Best Sleeping Position for Neck Pain | Chiropractor for Neck Pain in West Omaha, NE
Hello, I’m Dr. Jeremiah Sample with Family First Chiropractic. Today, I want to share the best sleep positions to help ease your neck pain. Before we get into the best positions, let’s talk about the worst way to sleep for your neck: on your stomach with your head turned to one side. Imagine, if you’re getting the proper rest—six to eight hours a night—keeping your head turned in this position can cause significant muscle tension and wear and tear on your discs.
Best Sleep Positions for Neck Pain
Sleeping on Your Back:
- Positioning: Roll over onto your back.
- Pillow: Use a pillow that’s just large enough to keep your head aligned with your spine.
- Additional Support: Place a pillow underneath your knees to help relax the lower back. This position is beneficial because it aligns the spine and reduces strain on your neck and back.
Sleeping on Your Side:
- Positioning: Turn towards your side.
- Pillow Alignment: Use a pillow that is large enough to ensure your head stays in line with your spine.
- Back Support: Place a pillow behind you so that you can turn slightly into it, which helps maintain alignment.
- Off the Shoulder: Instead of lying directly on your shoulder girdle, adjust so you’re slightly off the shoulder. This prevents curling your shoulders forward, which can exacerbate pain.
- Between the Legs: Place a pillow between your legs to keep the spine neutral and prevent the femur from pulling on the ilium.
Front Support: Holding a pillow in front helps keep you from rolling onto your stomach or back during the night.
Why These Positions Matter:
Research has shown that up to half of the people who suffer from insomnia also experience chronic neck and back pain. Therefore, adopting a sleep position that minimizes stress on the spine is crucial for both improving sleep quality and reducing pain.
If you have any questions about managing your neck pain or improving your sleep posture, or if you are concerned about a loved one, please leave a comment below. We’re here to help and will reach out to provide further guidance.
