You just can’t win with neck pain, can you? If you don’t sleep on your back, your shoulders and spine get sore from too much pressure. If you sleep on your side, your hips hurt from the awkward angle. But fear not! There are ways for how to avoid neck pain while sleeping — here are 10 tips to try tonight!
How to avoid neck pain while sleeping
Place two pillows under your head
Many people do not realize that there are many ways in which they can prevent neck pain caused by poor sleep habits. For example, you should never sleep on your stomach and always make sure to use pillows for support when you are sleeping on your side.
Sleep on a firm mattress
Sleeping on a mattress that does not provide enough support can be hard on your spine and lead to poor posture. One of the easiest ways for people to improve their back health is by investing in a quality mattress. A good way to determine if you have an appropriate level of firmness is by kneeling on all fours and lifting your head up; if your spine curves forward, then your mattress is too soft.
Get an ergonomic pillow
Now, which type of pillow is the best for you? Is it the one with memory foam, or a traditional-type cotton pillow? The answer isn’t so straightforward. However, I would personally recommend a body pillow, an ergonomic contour pillow, or a shredded-foam latex pillow. Each type has its own benefits, such as being more supportive than others.
Move around in bed as you sleep
Luckily, there are a few things you can do before you go to bed in order to help prevent neck pain and stiffness in the morning. Try rolling onto your stomach for about ten minutes. Lie on your back and turn your head from side to side. Lay with your face down in a towel on the floor for five minutes, then lie on your back again with an ice pack over the affected area for 10 minutes. Place a tennis ball or ice pack under your chin for 20 minutes.
Use a pillow for lower back support
This post will cover the effects of using a pillow for lower back support and how you can utilize this form of comfort when trying to avoid neck pain while sleeping. A pillow is an effective tool that will help align your spine which can prevent the onset of poor posture, headaches, and muscle tension in your shoulders and upper back. Pillows are also known to reduce snoring by raising the position of your head in bed.
Side sleepers should use multiple pillows
If you sleep on your side, stack the pillows so that they are thinner near your shoulder and thicker near your head. You should put a pillow between your knees and keep one or two at the top of the stack, under your neck. A softer pillow is better for side sleepers as it will allow more give when you tilt your head back. Some people prefer not to have any pillows underneath their stomachs. This can place strain on their lower back.
Oftentimes, pregnancy can cause neck and back pain.
I recently found that I was experiencing a lot of neck and back pain. As it turns out, it’s common for pregnant women to suffer from these conditions. Fortunately, I figured out how to reduce the stress on my body when I sleep by making a few small changes.
Try massaging the muscles around your cervical spine.
There are a variety of ways to do this. You can ask your chiropractor for a massage or use an over-the-counter topical cream like Deep Heat, which is often used for muscle stiffness and tension. To get the best result, apply the cream first, wait until it’s absorbed into your skin, then massage the area with your fingers in a circular motion before you go to bed. Use this technique every night before you sleep and it will soothe sore muscles and give you relief from unwanted pain.
Walking, jogging, yoga, and cycling are all great ways to work out your body. Doing some basic exercises regularly can help strengthen your neck and improve the quality of your sleep. Stretch before you go to bed. Lie on your back with a soft pillow behind your head, one under your knees and arms stretched above your head. Look up as you bring both knees towards the chest. Lift them again so that you are lying flat on the ground again.