When was the last time you woke up after a night’s sleep and felt fully-rested and with no neck and back pain? Exactly, you don’t even remember. Almost all people experience sore or neck pain at a moment. Neck pain is one of the most common pains, along bone injuries, arthritis, and fractures. 20% of adults deal with neck pain, which it often goes away, but in 50% of cases, it affects life at all matters.
How it’s best to sleep to help manage your neck pain?
Your sleeping position is strongly related to the quality of your sleep. If you have a neck pain, the best positions are to sleep on your back, or on one side. It’s less stressful than sleeping on your stomach. It may be difficult to change your sleeping position, but over time, it will become more comfortable, as the new position becomes familiar with you.
Sleeping on one side
Sleeping on one side is one of the best ways to maintain your head neutral and chin straight. When sleeping like this, it’s a great idea to use a neck roll pillow high or low enough, according to your needs. But be careful, a too high pillow will force you to put pressure on your shoulder, causing more pain. Learn more about neck roll pillows and how they may benefit your life and night sleeping routine.
Forget about sleeping on your stomach
Do not even think about sleeping on your belly if you have a neck or back pain. This position will force you to keep your head on one side for hours in a row. This alignment can stress even more your neck, leading to more health complications.
Best way to sleep when dealing with neck pain
Your spine naturally curves in three points. It curves forward at your neck, your lower back, and the other way in the upper back. Your bed should be set to maintain these natural curves to help decrease back pain. Most people find it useful to use a memory foam mattress and pillow – studies have revealed that chiropractic treatment or physiotherapy are needed for more effective health results.
So, when sleeping on your side, don’t forget to:
- Avoid too high pillows.
- Avoid tucking your chin if you’re sleeping in the fetus position.
- Put a pillow between your knees – it will help lower back pain and keep your spine in perfect alignment.
It is highly advisable that people with chronic neck or back pain to follow some stretching exercises to improve their poor sleep quality. Medication may help if you’re dealing with severe pain, but make sure you don’t take it on empty stomach. Before bedtime, gently stretch your neck and back, so you will wake up more refreshed.
Neck pain becomes a more common health issue than ever. No matter your age, it is important to spend time and research the right methods to improve bad posture and prevent neck pain.