Are you searching for the best sleeping position for neck pain? Do you wake up feeling stiff and sore with excruciating neck pain? Is it a constant struggle to get good sleep in general? Do you start your day with headaches? Your sleeping position could be the culprit. Many people underestimate the impact of their sleeping position on their overall health and well-being. But the truth is, how you sleep can significantly affect the condition of your neck.

In this article, we will explore how your sleeping position can alleviate neck pain and help you wake up feeling refreshed. Whether you are a back, side, or stomach sleeper, you can use specific strategies and adjustments to ensure optimal neck support and alignment.

We will explain the pros and cons of each sleeping position and discuss the potential benefits and drawbacks for neck pain sufferers. Additionally, we will provide some practical tips and recommendations on pillows, mattress firmness, and sleep accessories to improve your sleep quality and help alleviate your neck pain.

Say “Goodbye” to restless nights and “Hello” to restorative sleep. By optimizing your sleeping position, you can enjoy a pain-free and refreshed start to each day. So, let’s dive in and discover how you can wake up feeling your best self.

Common Causes of Neck Pain

Neck pain is a widespread problem that affects millions of people worldwide. It can be caused by various factors, including poor posture, muscle strain, injuries, and underlying medical conditions. One of the most overlooked causes of neck pain is the sleeping position.

When you sleep, your neck should rest in a neutral position, properly aligned with the rest of your spine. However, certain sleeping positions strain neck muscles and ligaments, causing pain and discomfort upon waking.

Sleeping Position and Neck Pain

Sleeping positions play a crucial role in determining the health of your neck. The three main sleeping positions – back, side, and stomach – each have plusses and minuses regarding neck pain. Actually, sleeping on your stomach is all minuses, but we’ll get to that later.

Sleeping on your back allows for proper alignment of the thoracic and cervical spine, provided you have the right mattress and pillow combination. This position supports your body weight evenly, reducing pressure on the neck and preventing strain. However, it may not be suitable for everyone, especially those who snore or suffer from sleep apnea.

Sleeping on your side is another popular position for relieving neck pain. Placing a pillow between your knees and ensuring proper head and neck support can maintain neutral spinal alignment and reduce the risk of waking up with a stiff neck.

On the other hand, sleeping on your stomach is not recommended for anyone. This position can strain the neck excessively and lead to discomfort and soreness. There are only two types of stomach sleepers: people with neck pain now and those who will have neck pain soon. If you prefer sleeping on your stomach, there are alternative positions that can provide better support for your neck.

Now that we understand the impact of sleeping positions on neck pain, let’s delve into the specifics of each position and how they can be optimized for maximum comfort and pain relief.

Sleeping on Your Back: Benefits and Proper Alignment Techniques

Sleeping on your back, also known as the supine position, is often considered the best position for overall spinal alignment. Maintaining a neutral position minimizes neck strain and reduces the risk of waking up in pain.

Here are the four keys to optimizing your back sleeping position:

  1. Start by choosing a pillow that provides adequate support for your neck.
  2. Look for pillows specifically designed for back and side sleeping. Their shape keeps the cervical spine in a neutral and supported position.
  3. Avoid using too thick or thin pillows, as these will increase the stress on your cervical spine.

Another technique to consider is placing a small rolled-up towel or a cervical roll under your neck for additional support. This helps maintain your neck’s natural curve (Lordosis) and prevents it from flattening or reversing at night.

Sleeping on Your Side: Benefits and Proper Pillow Placement

Sleeping on your side is a popular position to alleviate neck pain and the best. By adopting this position, you can keep your spine in a relatively neutral alignment and reduce the risk of developing discomfort in your neck.

To optimize your side sleeping position, choosing the right pillow is crucial. You must find a pillow that fits the space between your ear and shoulder, providing proper support for your neck. Our office suggests the Therapeutica pillow, which can be used for both side and back sleepers. It comes in 6 sizes to ensure a near-custom fit for your needs and is an ideal orthopedic pillow for neck pain.

Additionally, consider placing a pillow between your knees to help maintain proper hip alignment and further reduce strain on your lower back and pelvis. This contributes to more comfortable sleep and minimizes the risk of waking up in the morning in pain.

Sleeping on Your Stomach: Risks and Alternative Positions

Sleeping on your stomach, also known as the prone position, is generally not recommended for those with neck pain. This position increases strain on the neck, leading to pain and stiffness upon waking.

If you find sleeping difficult in any other position, alternative positions can provide better support for your neck. One option is to try sleeping in a semi-prone position, where you place a pillow under your chest and shoulder, allowing your head to rest on its side. Place another pillow between your knees to prevent you from rolling completely onto your stomach. This helps reduce the strain on your neck while allowing you to sleep on your stomach.

Alternatively, you can gradually transition to a side or back sleeping position. This may take some time and patience, but it will reduce your risk of waking up with neck pain. Don’t get discouraged when training yourself to sleep in a new position; it can take some time.

Choose The Right Pillow for Neck Pain Relief

Regardless of your preferred sleeping position, picking the right pillow is crucial for alleviating neck pain and promoting restful sleep.

For back sleepers, consider using a pillow with a medium loft and good support for the neck’s natural curve. Memory foam pillows or those with adjustable firmness are often recommended for their ability to contour to your neck and provide customized support.

Side sleepers should opt for a pillow that fits the space between the ear and shoulder, keeping the cervical spine in alignment. Look for pillows with a higher loft and good contouring properties to ensure proper support and pressure relief.

Stomach sleepers should choose a thin, soft pillow or consider sleeping without one. This helps minimize neck strain and reduces neck pain and discomfort. However, the best advice for stomach sleepers is to do everything you can to break this bad habit.

Best Pillow Position for Neck Pain

One of the most overlooked factors contributing to neck pain is the position of your pillow during sleep. As a medical specialist in cervical spine disorders, I want to share some insights on the best pillow positions to alleviate neck pain and promote a restful night’s sleep.

Why Pillow Position is Important

The cervical spine, or neck, consists of seven vertebrae and is crucial in supporting the head and allowing a range of motion. Proper cervical spine alignment during sleep is essential to prevent and relieve neck pain. An incorrectly positioned pillow can lead to misalignment, causing strain on the muscles, ligaments, and nerves.

The Ideal Pillow Position

  1. Back Sleepers
    • Pillow Height: For those who sleep on their back, the pillow should support the neck’s natural curve without pushing the head too far forward. A medium-firm pillow that cradles the head and neck can help maintain proper alignment.
    • Pillow Type: Memory foam or cervical pillows are excellent choices as they conform to the shape of your neck and provide consistent support.
    • Positioning Tip: If you cannot use a Therapeutica orthopedic pillow, place a small, rolled towel inside the pillowcase at the bottom edge to support the natural curve (lordosis) of the neck.
  2. Side Sleepers
    • Pillow Height: Side sleepers need a thicker pillow to fill the space between the mattress and the ear, ensuring the neck remains in line with the spine. The pillow should keep the head level, not tilted up or down.
    • Pillow Type: Firm pillows, such as those filled with memory foam, latex, or buckwheat, offer the necessary support for side sleeping.
    • Positioning Tip: Consider using a pillow with a contoured shape to support the neck while keeping the spine straight.
  3. Stomach Sleepers
    • Pillow Height: Sleeping on the stomach is generally not recommended for those with neck pain, as it forces the neck into an unnatural position. However, if this is the only way you can sleep, use a very thin pillow or none at all to minimize the strain on your neck.
    • Pillow Type: A soft, flat pillow or a specialty pillow designed for stomach sleepers can reduce neck strain.
    • Positioning Tip: Place a pillow under your stomach to help maintain the spine’s natural alignment and reduce pressure on the neck.

What Pillow Do Colorado Chiropractors Choose for Their Patients?

The most important thing you can do for your neck is choose a pillow that correctly supports your specific sleeping position. If your pillow is too soft, it won’t support the cervical spine. If your pillow is too firm, it can put pressure on your neck and shoulders, preventing your neck from resting in a supported, neutral position. The best way to find the right balance is to consult an Integrative Health and Rehabilitation chiropractor. Patients frequently ask us for the best type of pillow for their specific condition, and we are always more than happy to help them find a “perfect” fit.

As experienced neck specialists, the 5-Star Denver Chiropractors at Integrative Health and Rehabilitation exclusively recommend Therapeutica orthopedic pillows. To find the right size pillow, follow these simple steps:

1. Have someone assist in measuring you. If you don’t have anyone to help measure you for your pillow, contact us and have an experienced Denver Chiropractor measure you.

2. If you wear a shirt with a collar, ensure it doesn’t interfere with the measurement.

3. Stand facing the person measuring you, with arms relaxed and at your side.

4. The person measuring you should hold the ruler level and measure from the base of the neck to the outside tip of the bony prominence at the shoulder. 

For the best fit, ignore any muscle mass beyond the bony prominence. Choose one size smaller if you measure between two sizes, or sleep on a softer surface like a memory foam or pillow-top mattress.

Therapeutica pillow measurement diagram

Pillow Size and Shoulder Width (Follow links to purchase through Amazon)

Additional Tips to Improve Sleep and Reduce Neck Pain

In addition to optimizing your sleeping position and choosing the right pillow, you can implement several other strategies to improve your sleep quality and reduce neck pain.

Maintaining good sleep hygiene is essential. This includes creating good “Sleep Habits” that include:

  • Keeping a regular sleep schedule
  • Creating a pre-bedtime routine or ritual
  • Make your bedroom a comfortable and conducive environment for sleep.

Investing in a supportive mattress is also essential for neck pain sufferers. Look for a mattress that provides adequate support for your spine because it promotes proper alignment. Medium-firm mattresses offer a balance of comfort and support. If you have a mattress that you feel is too firm, a simple and inexpensive memory foam topper can turn it into an ideal sleeping surface.

Finally, consider incorporating relaxation techniques such as deep breathing, meditation, or gentle stretching into your bedtime routine. Relaxation or simple meditation practices (“box breathing” is easy and effective) help relax your muscles and promote a more restful sleep.

Conclusion: Find the Best Sleeping Position for Neck Pain and Headache Relief

In conclusion, your sleeping position is crucial in alleviating neck pain and ensuring a refreshed start each day. By understanding the pros and cons of each sleeping position and making the necessary adjustments, you can optimize the quality of your sleep, waking up pain-free and well-rested.

Remember to choose the right pillow based on your sleeping position, invest in the correct type of mattress, and incorporate relaxation techniques into your bedtime routine. By taking these steps, you can say goodbye to groggy mornings and hello to restorative sleep. So, start paying attention to your sleeping position and make the necessary changes to support your neck. Of course, don’t forget additional tactics like developing a consistent sleep schedule, nutritional supplements, and avoiding caffeine later in the day so you can wake up refreshed and ready to take on the day ahead!

Looking for a Chiropractor in Denver? Still have questions? Contact us! Still not sure? Read some of our 5-Star Google reviews and see what patients have to say. Our integrative Chiropractors have been helping patients in Arvada, North Denver, and Wheat Ridge, Colorado, for over 20 years. Lastly, learn more about the conditions we treat and the benefits of the many types of treatment we provide on our Health Articles page. Ready to start feeling better? Book an appointment online!