Is Your Sleeping Position Causing Chronic Neck Pain?

If you struggle with neck pain, you’re not alone. Neck pain is a common complaint and has many risk factors ranging from chronic stress to autoimmune disease. However, some chronic neck pain can stem from your sleeping position. And, your sleeping position can alleviate some of your neck pain. 

At Premier Spine Institute in The Woodlands and Humble, Texas, Dr. Bonaventure Ngu is an orthopedic spine surgeon specializing in pain management. Here, he describes how your sleeping position can be causing or contributing to your neck pain.

How your sleeping position can impact neck pain
What’s your typical sleeping position?

Experts report back and side sleeping are best for your neck and posture when paired with the right pillow. As a slide sleeper, choosing a pillow that elevates  your head and neck and is aligned with your spine supports your neck and relieves pressure from extra weight pulling on it.
You can experiment with the different types of pillows and choose the one that feels most comfortable to you. Your best pillow is a personal preference, though many side sleepers like memory foam pillows that fit the neck’s contour. Others prefer feather pillows they can scrunch up under their neck and head. Regardless of what type of pillow you choose, make sure it feels supportive under your neck.

Back sleepers also need to manage their pillow game, but they may find a series of small pillows positioned at the neck’s base, with another between the knees, is most comfortable. 

No matter the type of pillow you choose, avoid having your head too high or too low, as that will put stress on your neck. 

Stomach sleepers put the most strain on their necks because they often sleep with their head turned one way or the other. 

Enhance your sleep quality

The proper pillow isn’t the only thing you can do to help your neck. If you’ve ever lain awake at night thinking about your growing “to-do” list, you may spend the next day groggy and with a painful neck. Not sleeping well can interrupt the body’s natural healing cycle and keep your muscles tense, leading to increased neck pain. 

You can improve your sleep cycle by creating a bedtime routine prior to hitting the hay. Whether it’s listening to quiet music, relaxing with a book before bed, or banning electronics from your bedroom, the more you can create a relaxing space, the better environment you create for your sleep. 

Prevent and manage neck pain 

You can’t prevent whiplash or age-related wear-and-tear like osteoarthritis, but you can create a space for restful sleep, sleep on your side or back, and use the best pillows to support your neck. 

You can also see Dr. Ngu to determine the cause of your pain and get treatment for it.

If you have chronic neck pain and are in the Houston area, schedule an appointment with Premier Spine Institute, located in The Woodlands and Humble, Texas, and rest comfortably again.