How to Sleep With Back or Neck Pain
If you’ve ever spent the night tossing and turning because of back or neck pain, you’re not alone. Many people find that their symptoms feel worse at bedtime or first thing in the morning.
While sleep is when the body recovers and heals, the wrong sleeping position can place additional stress on your joints and muscles. Making a few simple adjustments may help you sleep more comfortably and wake up feeling better.
Best Sleeping Position for Back Pain
For many people with low back pain, sleeping on your back is the most comfortable position.
Try placing a pillow under your knees. This helps maintain the natural curve of your lower back and can reduce stress on the spine while you sleep. It can also help to put a pillow between your legs to minimize back rotation and keep the spine in a neutral position.
If sleeping on your back isn’t comfortable, side sleeping is often the next best option.
Best Sleeping Position for Neck Pain
Whether you sleep on your back or side, your pillow should keep your head in a neutral position.
A pillow that is too high or too flat can place unnecessary stress on the muscles and joints of your neck.
When sleeping on your side, your nose should generally stay aligned with the center of your body rather than pointing up or down toward the mattress.
Side Sleeping Tips
Side sleeping is a good option for many people with back and neck pain.
To improve comfort, try placing a pillow between your knees. This can help keep your hips and pelvis in a more neutral position and reduce stress on your lower back.
If you find yourself waking up stiff or sore, a different pillow height may also be worth considering.
Is Sleeping on Your Stomach Bad?
Stomach sleeping is generally the least recommended position for people with neck pain.
To breathe while lying on your stomach, your head must remain turned to one side for extended periods of time. This can place additional stress on the joints and muscles of the neck.
Stomach sleeping may also increase stress on the lower back for some individuals.
While not everyone who sleeps on their stomach will develop pain, many people notice improvement when they transition to side or back sleeping.
When Your Mattress Might Be the Problem
Your mattress doesn’t need to be the most expensive model on the market, but it should provide adequate support.
If your mattress is sagging, uneven, or more than several years old, it may contribute to poor sleep quality and increased discomfort.
The best mattress is often the one that keeps your spine supported while still being comfortable enough for a good night’s sleep. A medium firm mattress is generally the best. A mattress that is too firm can make your really stiff and achy while a soft mattress conforms to your problems and doesn’t give you support.
The Bigger Picture
While improving your sleeping position can help reduce discomfort, it may not address the underlying cause of your pain.
If you’re regularly waking up with back pain, neck pain, headaches, or stiffness, it may be worth having the problem evaluated.
Our team can help determine what’s contributing to your symptoms and provide recommendations to help you move, feel, and sleep better.
