How To Position Pillow For Neck Pain

What Causes Neck Pain At Night

We have so many bad habits during the day that cause neck, back and spine pain. Slouching while working, walking or eating is one. Not to mention constantly looking down at your smartphone or computer can really make your neck ache a problem thats been dubbed text neck or tech neck.

Then sleeping on your back with the back of your head on your pillow and your head bent forward will only make the problem worse, Dr. Bang says. Sleeping with your chin to chest can overstretch your neck as most of our daily activities are done that way. Sleeping on your side with your head bent drastically isnt ideal wither. And worse still? Sleeping on your stomach with your head twisted and tilted at odd angles.

If any of those sound like you, youre certainly not alone theyre the most common sleeping positions. And although most of us do them , theres an ideal pillow and a proper way to sleep that gives your neck and spine proper support for a much better nights sleep.

How Does Your Mattress Effect A Pillow

We have discussed positions depending on your mattress. Here are some pictures to show how the sleeping surface can effect your pillow as well as your posture. This illustrates the side sleeping posture, but goes for any sleeping position. As a general tip, good mattresses should be medium/firm to avoid extreme postures of the neck and back. Preference is personal, just like pillows.

If you have a very plush or soft mattress, you may consider using the lower side of a contour pillow or choose a smaller size of the pillow that come in different heights. The opposite is true of firm mattresses, use the larger side or consider going up a size. Why? Your shoulders will sink further down in a soft mattress, while the pillow remains the same.

Causes Of Neck Pain During Sleep

Common sleep habits and daytime activities can strain or cause tension in the neck muscles and lead to neck pain.

• Poor support: Insufficient support during sleep can trigger pain in the neck and other areas of the spine.
• Sleep position: Some sleep positions, such as stomach sleeping, can cause neck pain.
• Poor posture: Looking up or down at a computer screen, sitting too long in one position, and carrying heavy bags or purses can all affect the neck and upper back muscles.
• Stress: Tension in the neck can arise from psychological stress. Stress can also slow down recovery from pain.

Don’t Miss: What Is The Most Comfortable Pillow Top Mattress

How To Choose A Pillow For Neck Pain

If you experience neck pain, choosing the right pillow can be a key step toward living pain-free. The right pillow will depend on your individual needs. Well walk you through the most important considerations, including how to choose the best material, shape, and thickness for your individual sleeping style.

Some Sleeping Positions Help With Certain Health Problems Others Can Cause Certain Health Problems Today We’ll Help You Find Right Sleeping Position To Avoid Back And Neck Pain

How many times have you woken up with neck or back pain? Maybe the pain is disturbing your sleep even at night? Trying to figure out what the back and neck pain is all about? Well, it is the most common pain that people suffer from. One of the leading causes behind it is your sleeping position!

Yes, thats true! Most of us dont think twice about the way we sleepwe just get into bed and find a position that is comfortable. However, sleeping on your side, back or stomach all the positions greatly influence your health. Not only this, your sleeping position also plays a key role in snoring, acid reflux, heartburn, sleep apnea and even wrinkles.

There are some sleeping positions that place extra pressure on your neck, shoulder, hips and lower backall of which can lead to an aching back and neck.

Dr Ashwin Borkar, Consultant Neurosurgeon, Wockhardt Hospital, Mira Road, Mumbai, says, The way you sleep is associated with back and neck pain. And yes, certain sleep positions can aggravate pain and make your life miserable. While some may help to get rid of it.

Lets find out which sleeping position you should avoid if you are suffering from back and neck pain and which sleeping position you should follow.

Also Check: What’s A Latex Mattress

How You Sleep Can Cause Neck And Back Pain

Neck pain may have many causes: Stress, poor posture, texting, injuries from sports, car or other accidents and chronic illnesses such as fibromyalgia, to name a few. But there’s another culprit you may not be considering how you sleep.

“Generally, when you wake up with neck pain, either your pillow isn’t right for you or the position in which you sleep is aggravating your neck, or both,” said sleep specialist Dr. Raj Dasgupta, an associate professor of clinical medicine at the University of Southern California’s Keck School of Medicine.

Experts suggest choosing a pillow that supports the natural curve of your neck, which could be quite different to the pillow used by your sleeping partner.

“Sleeping is an individual experience,” said Colleen Louw, a certified spinal and therapeutic pain therapist and spokesperson for the American Physical Therapy Association, in an email.

“Working with a physical therapist can help you understand what is resulting in exacerbations of pain and what positions or strategies might result in more restful sleep,” Louw said.

How A Pillow Can Help Prevent Neck Pain

Your sleep posture is crucial. People use a pillow to keep the proper alignment of their neck and spine to prevent overextension, as well as ensure the muscles are relaxed during sleep. However, most people have different sleeping positionssome sleep on their sides or backs while others on their stomachs.

Choosing the right pillow can help avoid or improve neck pain. Simply make sure that both your head and neck are supported in a neutral position. So, what is the best pillow for neck pain?

In this article, we have rounded up a few helpful tips for choosing the right pillow for neck relief:

• Cervical pillows can help relieve neck pain

Unlike regular pillows, cervical pillows are designed to conform to the structure of your body, provide proper neck support, and keep the proper alignment of the spine. It works ergonomically to make sure your neck gets the support it needs.

Many people who switched from a regular pillow to a cervical pillow felt strange at first. Use it for short periods during the day while you rest in a recliner can help you adapt and make the transition easier.

• Pillows that mould to the neck for back sleepers

• Firm pillows for side sleepers

A firm, high-loft pillow for neck pain helps side sleepers sleep comfortably through the night. Instead of placing the pillow under your head, place it under your neck to keep your spine properly aligned.

• Thin pillows for stomach sleepers

• Horseshoe pillows when travelling

Read Also: 20 X 36 Pillow Insert

Resting Your Arm Under Your Head

It might be a cozy way to sprawl out in bed, but laying with your arm under your head isnt the best way to rest. This could cause pressure on the nerves that interval the arm and cause numbness and tingling, also known as a dead fish arm.

Along with that, sleeping with your bottom arm under your pillow or your top leg stretched out can lead straight to shoulder and neck pain.

How Should I Sleep To Avoid Neck Pain

To avoid neck pain, its best to sleep on your back or your side. Your head and neck should be on your pillow, while your shoulders remain slightly below it. Your head should also be parallel to the mattress, rather than tilted at an angle. Alignment is key: You want your ears, shoulders and hips to be in a straight line. Any gaps in between the mattress and your body should be filled with a pillow to reduce excess stress. Youll want to avoid overly high pillows, which is why an adjustable option like the Nest Bedding Easy Breather Pillow can be such a great choice. If you sleep on your side, putting a pillow between your knees can be a great way to minimize pain.

Read Also: Are Memory Foam Mattresses Good

How To Sleep With Neck Pain

This article was medically reviewed by Mayami Oyanagi. Mayami Oyanagi is a Physical Therapist and the owner of PT STOP Physical Therapy & Wellness, an individualized physical therapy practice in Los Angeles, California. With over 14 years of experience, Mayami specializes in orthopedic injuries, manual therapy, and sports medicine. She holds an MS in Physical Therapy from the University of Hartford. Mayami is also a board certified Orthopedic Clinical Specialist. She treats the root cause of her clients problems by utilizing biomechanical assessments.There are 10 references cited in this article, which can be found at the bottom of the page. This article has been viewed 151,167 times.

Sleeping with neck pain can be painful and frustrating. However, protecting your neck and keeping your sleep pain-free is possible! Start by selecting a sleep position that will cushion and support, rather than agitate your neck. Then, use sleep supports and make your bedroom cozy so you can get a good nights sleep, despite your neck pain.

Picking The Right Pillow

Remember memory foam when youre pillow shopping. The sponge-like material contours to your body, combining the comfort you crave with ample support for your head and neck, says Dr. Bang.

Memory foam pillows come in multiple forms, with the top three being contoured, shredded and block . At that point, it comes down to personal preference, says Dr. Bang.

As for other options:

• Feather pillows offer little in the way of through-the-night support for your head and neck. They dont hold their shape, notes Dr. Bang. By morning, theyre smushed and theres almost nothing under your head.
• Synthetic fill pillows tend to break down quickly, says Dr. Bang: They lose their fluff to the point where youre not getting the support you really need. Theyre just not that durable.

Whatever choice you make, though, watch to make sure the pillow maintains its shape and support. Memory foam pillows can last up to three years.

Recommended Reading: How Long Does A Typical Mattress Last

What To Consider When Purchasing A Pillow For Neck Pain

Most people dont give much thought to their pillow, beyond choosing a pillow thats nice and squishy for immediate comfort. This means that when we do realize our pillow may be contributing to our neck pain, we may not know how to go about choosing the best pillow. If youre in this position, you may be susceptible to misleading marketing and end up choosing a pillow thats ill-suited for your needs.

To help you get started, weve made a list of the most important factors. Focusing on these factors and having a basic understanding of pillow features and construction can help you find the pillow that works best for you.

How To Sleep With A Stiff Neck And Shoulder Or Back

To avoid aggravating a sore shoulder, its a good idea to sleep either on your opposite side or your back. If youre on your back, you can try putting a pillow next to your sore shoulder to discourage yourself from rolling that direction in the middle of the night.

For back pain, you should avoid sleeping on your stomach. Sleeping on your stomach puts excess stress on your vertebrae. Some positions that you may find help relieve your pain include:

• sleeping on your back slightly reclined
• sleeping on your back with a pillow under your knees
• sleeping in the fetal position
• sleeping with a pillow between your knees

2015 study found that people with chronic neck pain are less likely to improve if they experience poor sleep quality. Making sure youre getting a good nights sleep is one of the best ways to heal from neck pain.

Ibuprofen may help reduce your pain if youre dealing with an acute issue. Make sure you dont take it on an empty stomach, dont exceed more than 1,200 milligrams in 1 day, and dont take it longer than 10 days unless approved by a doctor.

Some people find that heat and ice also helps them manage their pain. You can alternate between the two, depending on which provides more relief.

Gently stretching your neck before bed and when you first wake up may also help you manage your pain.

According to the Cleveland Clinic, the following stretches may help:

Recommended Reading: Which Mattress Is Better Saatva Or Dreamcloud

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.

Pay Attention To Pillow Height

If neck pain is your problem, a flatter pillow may be the better option. In one study, higher pillows created more cranio-cervical pressure and a greater cervical angle, meaning your head isnât lined up with your spine. This can result in pain and stiffness if your neck stays at that angle all night.

Also Check: How Much Does It Cost To Dispose Of Mattress

How To Choose And Use The Best Pillow

The rule of thumb for a proper pillow is that it should keep your neck parallel to the mattress, rather than bent down or up.

The most common mistake people make is choosing a pillow that bends your neck forward or to one side, Dr. Bang says. It can feel comfortable at first, but once you fall asleep for hours and your neck isnt being supported properly, all kinds of neck problems can happen as you sleep that you may only realize once its too late.

Dr. Bang says neck pain and a stiff neck are most common. Beyond that, you can experience problems with your whole spine twisting the wrong way which over a long time can create lasting damage, he adds.

To avoid these issues here are seven tips he suggests for choosing the most neck-friendly pillow:

1. Pillows that adapt to your position are best

Cervical contour pillows work best for most people, he says. Your head rests in a depression in the center. Your neck rests on either a less elevated side when youre lying on your back, or on a more elevated side when youre lying on your side.

Foam contour pillows are next best at supporting your neck.

2. Latex foam is generally the best material

Natural latex offers support without heating you up like memory foam.

People may not realize that they become hot at night. This can make for restless sleep. By sleeping cooler, you sleep deeper, Dr. Bang says.

Of course, if youre allergic to latex, youll want to use memory foam pillows.

3. Feather pillows cause the most neck pain

How To Sleep On Your Back With Neck Pain

Back sleepers may find relief from neck pain by adjusting their position with a few pillows. A small pillow at the base of the neck can keep the head in a neutral position, while placing a pillow beneath the knees or thighs can keep the muscles along the spine flat and relax muscles in the neck.

Another consideration for back sleepers is the placement of their hands during sleep. Research suggests that certain hand positions can activate muscles in the upper back and neck, causing the body to rotate and move the spine out of proper alignment. Back sleeping with the hands to the side or on the chest may reduce neck and back pain.

Read Also: How To Buy A Good Mattress Online

Brooklyn Bedding Luxury Cooling Pillow

Hot sleepers that are tired of flipping the pillow looking for the cool side will love the Brooklyn Luxury Cooling Pillow!

Sleepopolis Score

Free shipping minus HI and AK

Return Policy

Free returns

Plus, as the name suggests, this pillow is great for anyone looking for a cool nights sleep all the way through no flipping required.

Check out our full review of the Brooklyn Bedding Luxury Cooling Pillow here!

Price: $$$, with a 30-day trial period and a 3-year warranty.

Perfect For: Combo sleepers looking for a comfortable and cool nights sleep.

Can Replacing Your Pillow Improve Neck Pain

If youre experiencing neck pain, it could be the fault of your pillow. Especially if its old, it might not be supportive enough anymore.

Swapping for a new pillow doesnt mean your neck pain will magically go away, though. Pillow preference is personal, and what works for one person might not work for you. So a bit of experimenting is to be expected.

Additionally, not all neck pain is the fault of a bad pillow. If a new pillow doesnt seem to help, be sure to talk with your doctor.

You May Like: How Big Is A King Size Bed Mattress