The Link Between Sleep Position and Neck Pain

In the morning, do you wake up with neck pain? It could be because of how you sleep and the pillows you use. 

Dr. Mohamed Hablas, the board-certified physical therapist with Outreach Manual Physical Therapy in Brooklyn, New York, provides expert physical therapy that relieves neck pain, whatever its etiology. Dr. Hablas explains how sleeping can contribute to neck pain and what you can do to change your sleep habits to avoid it.

Avoid neck pain with better sleeping positions

Try sleeping on your back or side to avoid waking up with a stiff or sore neck. These two positions are the most ergonomic in aligning your spinal column. However, your pillows also make a big difference. 

The correct position for sleeping on your back 

Scientists say that the ideal sleeping position is to lie on your back. Your head should be staring straight up at the ceiling. 

The right pillow is critical. Your pillow shouldn’t be so large that it forces your head downward toward your feet and it shouldn’t be too thin. 

Always support your neck; don’t leave it hanging. You can place a small rolled towel at the bottom of your pillow inside the pillowcase to support your neck. 

Add a pillow under your knees so they’re slightly elevated when you sleep on your back. This step takes the pressure off of your back and neck muscles and keeps them in a more relaxed position; you can feel the difference when you place the pillow under your knees. If you’re new to sleeping on your back, you may want to place a pillow on either side to help anchor you to the new position. 

The correct position for side sleepers

Many people are side sleepers. Choose a medium pillow and purchase a special neck pillow or make a neck pillow by rolling a small towel and inserting it at the bottom of your pillow in your pillowcase. The pillow under your neck should be a bit higher than the pillow under your head to provide proper neck support. 

If you’re a side sleeper, you can benefit by placing a pillow between your knees. This helps your spine remain straight. You may also want to put a soft pillow in front of your chest to help support your arm. This can also stop your shoulders from hunching forward which could cause your neck to turn in an awkward position. 

The least ergonomic sleep position 

If you sleep on your stomach, you may develop neck pain. It’s an unnatural position. Your neck is turned to the side for hours at a time. If you sleep with a pillow, your neck is likely elevated more than it should be. If you don’t sleep with a pillow, your neck isn’t supported. Your back curves inward without support underneath it, straining your muscles. 

Starting a healthy habit is never a bad idea. Your sleeping position is a habit that you probably haven’t thought about. 

Physical therapy for neck pain 

Dr. Hablas uses a mix of passive and active modalities to treat neck pain. The therapy relieves pain and stiffness, strengthens the supporting neck muscles, helps you regain range of motion, and includes strategies to help prevent recurrences.  

Call Outreach Manual Physical Therapy or request an appointment through our online portal today for help with healing musculoskeletal conditions and injuries.