How should you sleep with a sore neck?

Finding Restful Sleep with a Sore Neck

Experiencing neck pain can significantly disrupt sleep quality. Fortunately, strategic sleep positions can alleviate discomfort and promote better rest.

Optimal Sleep Positions

The two most recommended sleep positions for individuals with neck pain are side and back sleeping.

• Side sleeping: This position helps maintain the neck’s natural curvature, reducing pressure on the neck muscles and nerves. Place a supportive pillow between your knees to align your spine and prevent strain on your neck.

• Back sleeping: Lying on your back with a supportive pillow under your neck provides even weight distribution and minimizes tension on the neck. Elevate your legs on a pillow to relieve pressure on your lower back.

Pillow Considerations

Choosing the right pillows is crucial for optimal neck support and alignment.

• Neck pillow: A supportive, rounded neck pillow cradles your neck, providing proper support and reducing pain. Look for pillows made of memory foam or latex, which conform to the shape of your neck.

• Head pillow: A flatter pillow for your head allows for proper alignment of your neck. It should be thin enough to keep your head in a neutral position, avoiding tilting or bending.

Avoid Stomach Sleeping

Stomach sleeping is not recommended for individuals with neck pain. This position places undue strain on the neck, exacerbating pain and discomfort.

Additional Tips

• Warm bath or shower: Before bed, take a warm bath or shower to relax neck muscles.

• Gentle neck stretches: Perform gentle neck stretches before going to bed to improve flexibility and reduce tension.

• Avoid sleeping on too many pillows: Excess pillows can misalign your spine and increase neck pain.

• Consider a neck brace: A neck brace can provide additional support and reduce movement during sleep.

Remember, if your neck pain persists or worsens despite these measures, it’s important to consult a healthcare professional for further evaluation and treatment.