The best position to sleep for neck pain

Let’s know about the best position to sleep for neck pain. In this article, you will know everything about how to sleep with neck pain. By the end of this post, you will be able to sleep also with a sore neck like many of our readers.

We all have been victims of neck pain at some time. In some cases, neck pain ends on its own. But 50% of these cases become serious.

With a gloomy neck, you may have trouble sleeping at night. But you can also get good sleep with neck pain by making some improvements in your sleeping method. But how? Let’s know:

Best sleeping positions for neck pain

The quality of sleep depends a lot on your sleeping position. If you are suffering from neck pain then the ideal option for you is to sleep on your side or back.

Just keep in mind that when you sleep on your back, then use flatter pillows to support the curvature of your neck. On the other hand, when you sleep on your side, use a taller pillow to align your neck with the head.

By sleeping like this, your spine stays straight, and it keeps away every type of pressure on your neck while sleeping.

If you are a patient with neck pain then you should not sleep on your stomach. During this position, your head stays on the same side for a long time.

This can worsen the alignment of your neck and put more pressure on your neck. As a result, your neck pain starts.

Whether you sleep on your side or on the back, always keep in mind that one pillow must be placed under your neck at bedtime to provide you with immense support. You can also use a cervical pillow or rolled towel.

How to sleep with neck pain

According to 2019 research, with chiropractic treatment, if you use a viscoelastic polyurethane memory foam pillow while sleeping, then it is more effective than using chiropractic treatment alone.

Apart from this, you can also use another pillow that gives you cervical support. Your spine curves at three places.

It curves at your lower back, upper back, and curves forward at your neck. By maintaining these natural curves at bedtime, you can reduce neck pain.

If you sleep on your side, keep this in mind:

• At bedtime, your pillow should not be too high and too low. Such sleep can increase neck pain. Make sure that your pillow is at such a point where your ears are perpendicular to each other.

• To keep the lower spine in alignment, sleep with a pillow between the knees while sleeping.

If you sleep on your back, keep this in mind:

• Do not use very soft or very hard mattresses. Because if you use more soft mattresses, then you will get more sink in it and your spine alignment can get spoiled. If you use more hard mattresses, it does not provide you with the right support.
  • Hence memory foam mattresses are an ideal choice for people with neck pain. By using this, many people got relief from neck pain.

• To find the right mattress for you, try using different mattresses.

• Use a lean pillow to provide extreme support to the spine. The lean pillow provides you with a safe sleep by keeping your upper spine in a natural position.

• You can use a cervical pillow to keep the head and neck in a safe and correct position.

People with neck pain should pay attention to some more things during sleep

Try to get a good quality sleep. This is an effective way of relieving neck pain.

According to a study of 2015, if your quality of sleep is not good and you are suffering from chronic neck pain, then this neck pain does not cure quickly.

Discover the most effective sleeping tips. Which can help you to fall asleep in less than 5 minutes.

So make sure that you are able to sleep well at night. You can also reduce the pain by stretching your neck. You can try some stretching before going to bed or after getting up. According to the Cleveland clinic you can do stretching like this:

• Squeeze your shoulder blades together 10 times.
• Roll your shoulders back and down 10 times.
• Bring each your ear to the shoulder 10 times.
• Push the back of your head to your hands for 30 seconds.

No matter how old you are, if you stay in bad postures for a long time then you will definitely suffer from neck pain. To avoid common neck pain, take care of all these things:

• Use a horseshoe-shaped pillow whenever you travel in planes, buses, and some other transport.
• Try to sit and stand in a good posture.
• Work by keeping the computer monitor at your eye level.
• Stay away from heavy painful activities or jerking activities. It can promote inflammation.
• Stop to sleep in your stomach.
• Watch your phone at your eye level instead of watching it below.
• If you use your phone by looking down, then after 20 minutes, take a break of 1 or 2 minutes.
• Do slow range-of-motion exercises like side to side, up and down, and from ear to ear, etc to stretch the neck muscle.
• If you do some work for a long time by sitting, then take breaks in between frequently.
• You can also hire a partner to massage painful areas.
• You can use a soft neck collar with the advice of a doctor. But you should not use it for a long time. Doing this can make your neck muscle weak.
• Use heat or ice treatment. To do this, first, apply ice for 48 to 72 hours in the painful area. Then use heat. With a heating pad, hot compresses, or warm showers you can give heat to the painful area.
• If you are suffering from intense neck pain then you can take pain relievers like acetaminophen or ibuprofen.
• When taking ibuprofen, keep in mind that never take more than 1,200 milligrams a day. Do not take it for more than 10 days without the doctor’s permission. And do not even take it empty stomach.

Conclusion

Hope you guys like this article about the best position to sleep for neck pain. If you have got any help from this best position to sleep for neck pain, then share it and comment if you like this article or not.