What Are The 5 Best Sleeping Positions For Neck Pain?
Waking up with neck pain from sleeping in a strange position can be a real problem, making for a day or week miserable. This article will explain What Are The 5 Best Sleeping Positions For Neck Pain?
This type of neck pain is often annoying and sometimes extremely painful. To eliminate neck pain from sleeping incorrectly, it is better to understand the cause. Your head can fall into a position that puts unnecessary stress on the neck muscles. This causes your neck to become agitated.
Read on, as we cover more details on the cause of neck pain from sleeping, the best sleeping position for neck pain, whether it is better to sleep without a pillow, and natural ways to prevent and get rid of neck pain from sleeping poorly.
What are the causes of neck pain while sleeping?
What are neck pains after sleeping? Neck pain from poor sleep is the most apparent cause; however, it needs further explanation. Below are three possible causes of neck pain from the wrong sleep:
Sleeping on the stomach sleeping on your stomach will lift your neck and head, which places them both in an unnatural position and causes neck strain. To avoid sleeping on your stomach, invest in a body pillow. Holding it while you sleep will prevent you from rolling over on your stomach.
- Sleep with your hand on your forehead
Research published in the Journal of Physical Therapy Science in June shows that pain in the upper trapezius and scalene muscles of the right side of the neck was significantly higher when the person’s dominant hand was placed on the forehead during sleep. This is why it is best to keep your hands by your side.
- Wrong pillow label
Is neck pain due to pillow support or lack of it? It is best to avoid using a stiff, thick pillow or stacking pillows. This keeps the neck flexed overnight, and in the morning, there is stiffness and pain in the neck.
Also, it will bend the position of the spine and induce back pain at the same time. Sleeping like this for long periods can also lead to chronic back and neck pain. If your pillows are too bulky or stiff, it may be time to get a new pillow set.
Best sleeping position for neck pain
If you’ve spent the whole day with stiff, sore muscles, you probably want to know how to sleep correctly with neck pain. You may need to improve your sleeping posture by choosing a position that helps keep your spine aligned.
What is the best sleeping position correctly for neck pain? In general, two sleeping positions are most comfortable on the neck, sleeping on the back or the side. Let’s take a look at how best to sleep and go back to sleep.
- Back to sleep: Behind the sleepers, it is best to use a thin pillow to support the natural curve of the neck. It may be helpful to use a small neck pillow or a specialized pillow with built-in neck support. You can also insert a small neck roll in the case of a soft pillow.
- Side sleeping: How about the best neck pain pillow for side sleepers? Those who sleep on the side typically need a thicker pillow to ensure that their head and neck are positioned mid-shoulder. Shoulder height and width are also essential to consider. For example, a petite person will require a thinner pillow than an individual with broad shoulders.
Is it better to sleep without a pillow to avoid neck pain?
Is it better to sleep without a pillow to avoid neck pain? Or, does sleeping without a pillow lead to neck pain? There are some benefits of sleeping without a pillow to consider, especially for your posture.Sleeping without a pillow will help stretch your back and help you rest in a more natural position, possibly without aches or pains.
At the same time, using a pillow that is too soft will strain the neck muscles and reduce blood flow to the head.Overall, sleeping without or with a pillow is a personal choice. With that said, here are some sleeping without pillow benefits you need to know:
- Spinal benefits: Can sleeping without a pillow improve spinal health? Sleeping on your back without a pillow can allow the spine to rest naturally, while a thick pillow can move the spine.
- Benefits of Sleep: Some believe pillows interfere with sleep quality, especially when it’s the wrong pillow. If you often wake up in the middle of the night or feel miserable most mornings, sleeping without a pillow can ensure better sleep. Your body isn’t lifted off the pillow.
- Facial Benefits: Others believe that sleeping without a pillow can reduce wrinkles because the face isn’t pressed against a pillow for hours every night. The pillows also collect oil, sweat, and bacteria, which can trigger clogged pores and breakouts.
- Neck Benefits: Neck and shoulder pain can also be caused by sleeping with a pillow. As a result, some believe that the best way to relieve neck pain is to sleep without a pillow.
This section contains tips on how to get rid of neck pain from sleeping poorly. The following natural therapies and remedies can be useful in getting rid of neck pain:
- Exercise your muscles
Regular exercise is essential for improving muscle strength and reducing inflammation. Simultaneously, inactivity can weaken the muscles around the neck that hold the head in place. You can also try neck pain exercises for relief.
Just place your left hand on your neck and gently push your hand to your neck. Rotate your head in each direction for five to 10 seconds, then relax for five to ten minutes. You can also deepen the stretch by slowly pulling your head towards your chest and in the direction of the knee until you reach a new endpoint. Repeat the neck exercise two to three times.
- Shower or bath with bath salts
Water can do wonders for your neck pain from sleeping poorly. When you shower, run lukewarm or hot water down your neck and head for about five minutes. Remember to keep your neck straight when showering.
Alternatively, you can also immerse yourself in a warm bath with Epsom salt. This can improve circulation and relieve tension in the neck muscles.
- Apply heat or cold
Heating electrodes can also help you get rid of neck pain. In a matter of minutes, a heating pad can help stimulate blood flow to the neck. Ice packs are thought to relieve neck pain better than a hot pack when applying the painful area for a short period.
Hydrotherapy is also called hydrotherapy and involves a shower massage with warm water. Massage your neck with warm water for about four minutes, before doing a cold water massage for about 30 seconds.
Acupuncture is a holistic health therapy that stems from Traditional Chinese Medicine, where trained practitioners stimulate specific points on the body by inserting fine needles into the skin.
A systematic review and meta-analysis published in the Journal of Alternative and Complementary Medicine in 2009 confirmed the efficacy and short-term efficacy of acupuncture in treating neck pain.
- Massage therapy
A randomized study published in the Clinical Journal of Pain in 2009 suggests that massage therapy is safe and effective for the short-term treatment of chronic neck pain. You can also massage your neck with essential oils like lemongrass, lavender, and tea tree oils.
- Chiropractic care
Chiropractors can also relieve neck pain naturally with targeted spinal adjustments. Research shows that for every inch the head protrudes from its center of gravity, the neck has an additional 10 pounds weight.
Spinal rehabilitation exercises and chiropractic adjustments can help you develop a correct posture of the shoulders, head, and neck, while also reducing pain in these areas.
- Anti-inflammatory diet
High levels of inflammation can also make the neck muscles more susceptible to pain. You can help control inflammation and accelerate your ability to heal with an anti-inflammatory diet of whole foods, especially green leafy vegetables, coconut oil, extra virgin olive oil, free-range eggs, grass-fed meat, fish—wild and probiotic foods such as sauerkraut and kimchi.
An anti-inflammatory diet will also limit processed meats, packaged snacks, alcohol, refined grains, and conventional chemically sprayed crops.
How to prevent neck pain from sleeping incorrectly
Want to know how to prevent neck pain altogether? Let’s look at how to prevent neck pain from sleeping with a few simple tips.
- Close the window
Keep the bedroom window closed at night. This is because cold air from outside can cause the neck muscles to stiffen.
- Practice better sitting
Maybe your neck pain doesn’t come from sleeping poorly. Instead, your neck pain could be from staying crooked all day at work. Extended office hours in an uncomfortable chair and uncomfortable worktable can also cause neck pain.
Make sure you change your posture regularly and walking, and standing breaks can also stretch your muscles. Taking breaks of five to ten minutes every hour is a good idea. Alternatively, a standing position can also help improve neck pain.
- Manage stress
Excessive stress can cause tension around the head, shoulders, and neck. Exercise, meditation, yoga, or a relaxing bath before bed can help prevent neck pain from sleep.
- Better sleep etiquette
As we said before, the way you sleep is essential. Sleeping on your side with a pillow that is higher under your neck than your head is a method of keeping your spine straight.
Also, to reduce stress in the bedroom, remove all electronic devices, including computers and smartphones. To help you sleep, spread soothing essential oils before bed. Some edible oils for this purpose include chamomile, eucalyptus, lavender, and peppermint oil.
Neck pain from sleep is manageable
Sleep neck pain can be your worst nightmare in the morning. This can be caused by sleeping on your stomach, sleeping with your hand placed on your forehead, or having pillow problems such as stiff or thick pillows that limit your sleeping comfort level.
Fortunately, sleeping posture is essential. Try sleeping on your back or side, or sleep without a pillow. Sleeping without a pillow is known for the benefit of the neck, spine, and face. At the same time, it could also improve sleep quality.
Other ways to relieve neck pain include neck exercises, showers or baths, applying heat or cold, acupuncture, massage therapy, chiropractic care, and an anti-inflammatory diet.