Why Does Side Sleeping Cause Shoulder Pain And Neck Pain
Side sleeping pain occurs when your pillow and mattress cant support your spine, shoulder and neck alignment. When you sleep on your side on an unsupportive mattress and pillow, two issues inevitably occur. The first is that your spine will sink out of its neutral position and begin to bend, arch and curve. The second is that your shoulders, stacked one above the other, will misalign and slip, crumpling into each other.
These joint misalignments occur subtly. Being fast asleep, you might not even notice them. But youll end up holding these stress positions for hours youll feel them in the morning, as you well know.
Side sleepers need pillows that can help maintain neck, shoulder and spinal alignment to provide shoulder relief and alleviate neck pain.
Is side sleeping good or should you choose a different sleeping style?
If sleeping on your side is causing you chronic neck pain, shoulder pain or back pain, you might think its time to just try something else maybe stomach sleepers know the secret to shoulder pain relief, and what if those back sleepers know how to avoid a sore neck?
We suggest you wait. The problem likely isnt the position, so dont give up on side sleeping just yet. Besides, sleeping on your side has a number of unique benefits:
What Pillow Materials Are Best For Neck Pain
The best pillow for neck and shoulder pain is firm enough to hold your head at a healthy angle, but soft enough to alleviate pressure points. Most sleepers find success with either a memory foam, latex, buckwheat, or feather pillow, as these materials offer the best balance of support and pressure relief.
What Makes A Good Side
To stay comfortably aligned, most side-sleepers should look for a pillow that has 4 to 6 inches of loft, or height, and provides the right combination of softness and firmness . People who sleep on their side need more support than those who favor any other sleep position because, on their side, they have a larger gap between their head and the mattress. As a result, if you have broad shoulders, you need a loftier pillow. The goal of any pillow should be to keep your head and neck in roughly the same position as they are when youre standing straight.
The goal of any pillow should be to keep your head and neck in roughly the same position as they are when youre standing straight.
Terry Cralle, a registered nurse and clinical sleep educator, told us that keeping your body correctly positioned at night is crucial to your physical health and the quality of your sleep. Your sleeping posture is just as important as your waking posture, she said. Your head will be angled downward if the pillow is too thin and angled upward if too thick. Aim for neutral, to keep the head, neck, and spine in alignment. And your neck isnt the only part of your body that needs support. Cralle also told us, If you are a side sleeper, a thinner pillow placed between your knees can help make you more comfortable and help keep your spine in a neutral position. We also recommend using a body pillow to get full-length support while youre on your side.
Don’t Miss: What Kind Of Mattress For Platform Bed
Save 24% On This Adjustable Down Alternative Duo
Amazon
Or, if youre hoping to keep allergies away, this two-pack of down alternative pillows might be more your pick. The synthetic fill keeps things light and airy, and you can simply unzip it to remove or add filling, adjusting the height of the pillow and its level of support. The Prime Early Access Sale has knocked this duo down to $99 tonight.
A Sustainable Down Pillow With Three Firmness Options
Brooklinen
Fill: Down and feathers | Trial period: 365-day return policy | Adjustable: No
Soft but still firm enough, the Brooklinen down pillow is constructed of sustainably sourced Canadian down clusters and feathers, which provide the cushion side sleepers need. Brooklinen lets you choose between plush, mid-plush and firm options, but recommends that side sleepers opt for firm for that extra support and spine alignment.
What the reviews say: The overall comfy feel seems to do the trick for most reviewers. I haven’t had a down pillow in years, but I thought I would give this a try because I haven’t been able to find a pillow that works for me. I really like the pillow and am happy I bought it. I am getting a good night’s sleep and wake up without a neck ache, writes one newly pain-free sleeper.
Read Also: Where To Get Rid Of Mattress For Free
What Causes Neck Pain At Night
Generally speaking, neck pain can be caused by an awkward sleeping position. Of course, what is considered awkward will vary significantly from person to person, as all of our bodies are unique. When stomach or side sleeping, it’s easy to slide into an odd position or turn your head at an angle that could cause your neck muscles to cramp.
However, you probably already know what kind of sleeping position is comfortable for you at night, and what type of pillow may lead to neck pain for you. You know your body better than anyone, so trust your instinct when trying to settle into a comfortable sleep position each night.
When shopping for a good option for sleeping, you should be looking for a pillow material that is going to make it easy for you to find a comfortable sleeping position for your head and neck. If you like to have your head well up off of the mattress, that may mean choosing a firm option such as memory foam pillows. Or, if you prefer to lay mostly flat, you might like a softer choice.
Whatever the case, always keep your personal needs and preferences in mind as you shop. The reviews of other buyers are helpful, but their opinions should never get in the way of making a choice that is right for you, as your sleeping positions and preferences may vary.
Why You Can Trust Us
Our team at Sleep Foundation includes experts and testers with years of experience in the sleep product industry. We have tested over 300 pillows in order to determine which ones are best suited to sleepers with different needs. Our team includes back, side, stomach, and combination sleepers, as well as sleepers of different body types. This allows us to represent as wide an array of sleep preferences as possible in our findings.
Don’t Miss: What Is The Biggest Mattress Size
Coop Home Goods Premium Adjustable Loft Pillow
Price: $
Customer rating: 4 out of 5 stars
Many people are mostly side sleepers who also sleep on their backs or stomachs at varying points during the night. If thats you, you might appreciate that this pillow lets you choose the amount of fill youre most comfortable with, allowing you to individualize firmness and height.
It comes stuffed with the amount of fill recommended for side sleepers. It also comes with an extra 1/2-pound bag of hypoallergenic memory foam fill, so you can tailor the pillows loft to whats comfortable for you. You can easily adjust this pillow to accommodate a combination of sleeping positions. This makes it a good choice for stomach sleepers as well.
Its CertiPUR-US and Greenguard Gold certified, meaning it contains no toxins or harmful chemicals. Its also vegan and cruelty-free.
It has a removable outer cover thats easy to machine wash. Plus, it comes with a 5-year warranty.
Brooklyn Bedding Talalay Latex Pillow
Price: $$
Customer rating: 4 out of 5 stars
If you hate the sinking feeling of memory foam, opt for a pillow made of latex foam instead. Supportive natural latex helps cradle the head and neck while you rest easy on your side. The organic cotton cover is said to be breathable, easy to clean, and soft to the touch.
The pillow is also hypoallergenic and available in a low or high loft. High is likely the best choice for side sleepers.
Side sleepers like that the pillow provides plenty of neck support without being too firm. A handful of customers also appreciate that it doesnt sleep hot like memory foam.
The brand offers free shipping, a 30-night trial, and a 3-year warranty.
Don’t Miss: Are Crib Mattress Protectors Safe
Best For Natural Fill Material: Hullo Buckwheat Pillow
Buckwheat pillows are a suitable option for people who want a product made with natural materials.
These pillows contain thousands of buckwheat hulls instead of foam or fibers. The company describes buckwheat hulls as firm but malleable and breathable.
According to Hullo, the cotton case is certified organic. However, the company does not state which certification this product holds.
People can adjust this buckwheat pillow to suit their sleeping style and comfort preferences by adding or removing hulls from the pillow.
This may suit people who believe their needs will change over time or who want to be able to adapt their pillow if the severity of their neck pain changes.
Pros and cons of the Hullo Buckwheat Pillow may include:
Pros:
How To Choose A Side Sleeper Pillow For Neck Pain
Pillows can pPillows can play a vital role in reducing your neck pain. A 2016 research study has suggested that neck support pillows help reduce neck pain. When choosing the pillow for your neck pain, you must take two aspects into consideration. These are a pillows height and fill pillows material.
Don’t Miss: Do Foam Mattresses Last Longer Than Spring
Choose A Side Sleeper Pillow For Neck Pain By Pillows Height:
Side sleepers need slightly higher pillows so that the head, neck, and spine are perfectly aligned. For keeping your head and neck at the right height, you can also use a small rolled pillow for supporting your neck. You can place this small pillow either in your pillowcase or can use it separately. Besides, you can also keep a body pillow between the knees as it will keep your spine in a relaxed position throughout the night.
Remember that if your pillow is too high then it will not relax your neck muscles and you may end up with a more stiff neck. Contrarily, if your pillow is too flat then it will put extra pressure on your necks muscles and your neck strain condition may worsen. Along with appropriate height, your pillow must be adjustable so that you can easily mold it according to your requirements.
Best Pillows For Side Sleepers
Welcome, side sleepers! If youre reading this, that means youre well on your way to finding the right pillow to support you in your go-to position. Yes, its true that there are literally hundreds maybe thousands! of options out there, but Ive saved you some time and energy by rounding up the 10 that I think are the absolute best pillows for side sleepers.
Recommended Reading: How Do You Move A Purple Mattress
Tips For Getting The Right Pillow For Your Neck
Here are eight suggestions to apply when choosing your next pillow:
What Is The Best Pillow For Neck Pain
Theres no one-pillow-fits-all answer to this question, unfortunately. A lot of what works and what doesnt comes down to how you sleep and which style of pillow you feel comfortable with.
To help you narrow down your search, here are the four main types of pillow, and everything you need to know about them:
You May Like: Are Mattress Pads And Toppers The Same
Other Pillows We Tested
From $49 at Garnet Hill
We loved the Garnet Hill Heirloom European White Goose Down Pillow, so its no surprise we also liked their down-alternative pillow as well. Its more plush and supportive than most other synthetic fill pillows we tested and keeps its shape throughout the night. Its washable and comes in three firmness levels. Garnet Hill also has a 90-day return policy.
What Were Looking For:
Firmness and fill: Supportive pillows, which the experts we spoke to agree are the best option for people with neck pain, tend to be on the firmer side of the pillow spectrum. According to Dr. Schuler, Those with neck or back pain will find that both medium-firm mattresses and pillows provide the best support at night. Medium-firm pillows cradle your head and help your body stay in a neutral position and alignment while you snooze. While our experts clearly favor firmer pillows for neck support, Foley explains that people should also consider their mattress type and head weight. The right pillow firmness for you will depend on how heavy your head is, how high the pillow is, what position you tend to sleep in, and the firmness of your mattress, she says. The type of fill your pillow has will also affect the firmness level. Memory foam, latex, and wool tend to create a firmer sleeping surface while down, feather-fill, polyfill, kapok, and cotton materials are softer and more plush.
Also Check: Where To Try Casper Mattress
Other Tips To Help Neck Pain After Switching Your Pillow
If youve changed your pillow but still arent finding relief, you can also try these tips:
- Modify your overall posture when standing or sitting. Find a neutral spine in these positions, with your shoulders hovering directly over your hips and your ears over your shoulders.
- Stretch your neck every 20 to 30 minutes when doing computer work, driving long distances, or doing other repetitive tasks that tax your neck. It may be helpful to set a reminder on your computer or phone to take breaks.
- Use a backpack or rolling suitcase when carrying heavy loads. Either evenly distribute the weight or wheel it around. Using a shoulder bag puts excess strain on your neck and shoulders.
- Use heat or ice to ease the pain by taking a warm shower or applying a hot or cold compress. This is especially effective in the first 2 to 3 days of an acute injury.
- diseases, like rheumatoid arthritis, meningitis, or cancer
Be sure to tell your doctor if you notice numbness or less strength in your arms or hands. Any shooting pain down your arm or around your shoulder is also important to note.
Seek immediate medical attention if your neck pain is severe or has resulted from an injury, like a car accident or fall.
Best Latex Pillow: Purple Harmony Pillow
The Purple Harmony Pillow might suit people who find memory foam options too hot.
Purple notes that the pillow uses its own GelFlex Grid material that contains more than 1,500 air channels to keep air circulating through the pillow and keep heat away from the head.
The pillow also has a Talalay latex core that the company claims is naturally cooler than other memory foam options.
The cover is a blend of nylon and spandex with a moisture-wicking treatment.
The Purple Harmony Pillow comes in three heights: low, medium, and tall. Purple recommends each height for different people, as follows:
- Low: This pillow is 5.5 in high. It may be ideal for stomach and back sleepers and people with a small to medium body size.
- Medium: This pillow is 6.5 in high. It may be ideal for side and combination sleepers with a medium to large body size.
- Tall: This pillow is 7.5 in high. It may be ideal for side and combination sleepers and those with a larger body size.
The pros and cons a person can consider may include:
Pros:
You May Like: What Is Inside Of A Mattress
Best For Side Sleepers: Layla Kapok Pillow
Courtesy of Layla
Why We Like It: The Layla Kapok Pillow is a medium-firm, high-loft pillow to keep side sleepers heads higher and in line with their spine, thanks to a hypoallergenic fill of memory foam and natural Kapok fibers.
Its Worth Noting: This pillow is a good choice for side sleepers but is not ideal for back or stomach sleepers.
Side sleepers need a pillow with a higher loft , to bring their head up and in line with their spine, our experts say. The Laya Kapok pillow is filled with shredded memory foam and soft, all-natural Kapok fibers , creating a plush and airy feel while still being supportive. Kapok has a silky, cotton-like texture thats perfect for pillows because it naturally repels moisture. The pillow comes at a medium firmness, which is usually perfect for side sleepers, but you also have the ability to take out some of the fill if you want something softer.
This pillow also comes with a 120-night sleep trial so you can return it if it doesnt suit your sleep style, and is backed by a five-year warranty.
Price at time of publication: $109
Product details:
- Fill material: Memory foam and Kapok fibers
- Firmness: Medium
