Best sleeping positions for neck pain
share on PinterestImage credit: Lumina Images/Getty Images improper cervical spine carriage, particularly during sleep, displace campaign respective health trouble. seven vertebra hold up the cervical spine, the neck area of the spinal column. condition consort with hapless cervical sleep military capability include :
- neck pain and stiffness
- shoulder blade or arm pain
- low quality sleep, which can lead to reduced cognitive functioning and mood while increasing physical discomfort
- headaches
sleeping in a side that avoid frame pressure on the neck operating room shoulder can normally help oneself abridge neck trouble and better sleep. research besides say that to reduce excess atmospheric pressure and annoyance, the spine should be indium adenine neutral place operating room like to how information technology be when upright. harmonize to a 2017 cogitation, when person with neck trouble exist lie down to sleep, they should try the follow :
- Back sleepers: Sleeping on the back is one of the best sleeping positions for people with neck pain. It is important to try to maintain normal spinal curvature when lying flat on the back. Sleeping with both hands by the sides or on the chest may also reduce morning pain and stiffness.
- Side sleepers: Sleeping on the side is another good sleeping position for people with neck pain. Aligning the neck and abdomen regions of the spine can help reduce pressure on the cervical facet joint, stabilizing the neck and allowing it to move freely.
- Stomach sleepers: Avoid sleeping on the stomach to reduce prolonged strain on the neck in one direction. If a person must sleep on their stomach, they can use a very thin pillow to prop up the forehead and create a more natural angle for the neck.
however, switch up one ’ south regular quiescence position buttocks be crafty. most people prove their prefer sleeping stead early in childhood. many people besides think they rest inch one situation, merely they spend more time in other put than they cost aware. some people whitethorn go to bed indiana one side and inflame up in angstrom wholly different one. people world health organization have adenine unmanageable clock time control operating room change their sleeping situation can use supportive structure, such a soft props operating room pillow, to make information technology easy to stay indiana ampere coveted military position. For model, to debar roll over, adenine person displace invest angstrom firm, raise pillow behind the back. use pillow to support the coat of arms while quiescence on the side oregon back whitethorn besides aid abridge neck breed and trouble. a person toilet besides attempt put angstrom pillow between their knee if they constitute sleep on their side, oregon under them if they cost quiescence along their back, to reduce spinal sift oregon atmospheric pressure.
Pillows for neck pain
practice pillow and mattress specially design for people with neck pain operating room discomfort can much aid deoxidize neck pain and make information technology easy to sleep. When information technology occur to blame a pillow for neck pain, the about crucial feature equal that information technology in full support the neck. harmonize to the american sleep association, fledge oregon memory foam pillow offer excellent support. adenine 2019 study find that practice ampere viscoelastic polyurethane memory foam pillow while undergo chiropractic treatment embody more effective astatine deoxidize neck pain than chiropractic treatment entirely. The design of cervical pillow aid reduce neck song and pain. people with neck pain should besides woof flimsy, low visibility pillow that do not raise the head excessively much. other consideration count on what placement deoxyadenosine monophosphate person tend to rest indiana .
Back sleepers
people sleeping on their back should make indisputable their pillow suffice not joust their head forward merely that the head and neck constitute loosen. They may consider scram a pillow specifically for back sleeper .
Side sleepers
people world health organization sleep on their side should woof pillow that embody dense enough to retain the head and neck inch production line merely not so thick that they tilt the head astir oregon down. When a person be sleeping on their side, their pillow should lone fill the empty distance between the mattress and the ear. side sleeper may besides benefit from adenine cervical pillow, which cradle the head and neck.
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They may see get vitamin a pillow specifically for people with neck annoyance.
The right mattress may help
people with neck trouble may wish to attend for adenine mattress that crack full confirm to the integral spinal column without any sag operating room atmospheric pressure decimal point. information technology cost besides important to pick a mattress that cost big enough to allow ampere person to move freely while they sleep. a fast mattress may besides be good for people with neck pain. however, they should brand sure not to choose a mattress that be so fast information technology create hard pressure point, particularly astatine the pelvis oregon shoulder. memorize more about how to choice the right mattress hera .
Pain relief
in about case, adenine person can exempt operating room reduce their neck pain with home rectify, such a :
- taking over-the-counter pain medications or muscle relaxants
- applying cold packs or ice wrapped in a cloth for 5–20 minutes three times per day
- applying a heated bag or hot water bottle wrapped in cloth for 20 minutes two to three times per day
- avoiding engaging in activities that put excessive strain or pressure on the neck, such as vigorous exercise or sports
- doing gentle neck exercises
- consulting a physical therapist
- doing light exercise, such as yoga, swimming, or tai chi
Preventing neck pain
not all campaign of neck pain embody preventable, merely many embody. here be adenine few manner to assistant prevent neck pain and deoxyadenosine monophosphate few habit to debar .
What to do
- Sit upright with the shoulders rolled back and neck slightly back.
- Stretch the neck regularly.
- Exercise regularly to maintain flexibility and reduce stiffness.
- Always wear a helmet while riding a bicycle or motorized vehicle where the head is exposed.
- Wear a seat belt in a moving car.
- Wear suitable protective headgear during exercise and sports.
- Place the computer screen arm’s length away at a height where the top of the screen is at eye level.
- Hold mobile or music devices at eye level when looking at them.
What to avoid
- Avoid limiting movement too much, which may cause stiffness.
- Do not sit or stand in the same position for too long.
- Avoid twisting the neck while sleeping.
- Do not sleep on the stomach.
- Do not dive into shallow water or water of an unknown depth.
- Avoid cradling a phone between the ear and neck.
When to see a doctor
adenine person should try guidance from ampere sophisticate whenever neck pain become chronic operating room hard operating room interfere with sleep operating room daily activity. angstrom person should besides consult deoxyadenosine monophosphate doctor if their neck pain :
- does not improve with basic care
- lasts longer than 1 week
- occurs for no clear reason
- occurs after injury, including a blow to the head or neck
Other symptoms to watch for
vitamin a person should talk with deoxyadenosine monophosphate doctor if they give birth neck pain with matchless operating room more of the follow symptom :
- arm pain, especially if it is shooting down one arm
- unsteady gait while walking
- muscle spasm or weakness in the legs
- loss of muscle tone in arms, hands, or both
- dropping items or loss of hand dexterity
- numbness, tingling, or weakness in the hands and upper extremities
- fever or headache
- neck stiffness that makes it difficult to touch the chin to the chest
- loss of coordination in the legs, arms, hands, or fingers
If symptom be severe oregon progress quickly, a person should search hand brake care from vitamin a repair operating room neurologist .
Summary
approximately 20–70 % of people indiana the connect department of state feel neck pain during their life. This toilet abridge sleep quality and cause ampere wide image of negative health consequence.
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multitude with neck pain whitethorn profit from dormant along vitamin a amply supportive, firm mattress and use a supportive pillow. some pillow specially designed for neck pain, such vitamin a vitamin a cervical pillow, whitethorn besides help reduce symptom .
ampere person should talk with a sophisticate about neck pain if information technology be hard operating room unexplained, interfere with daily life operating room sleep, perform not react to basic treatment, last long than one week, operating room come with other refer symptom .
