The Best Sleeping Position and Pillows for Neck and Shoulder Pain
Getting a good night’s rest gives your body the rejuvenation it needs to tackle the everyday grind. Sleep affects almost every aspect of the body such as growth, the immune system, hormones, appetite, blood pressure, and cardiovascular health. In opposition, a lack of sleep negatively affects the body and may increase the chance of obesity, diabetes, heart conditions, and much more.
If you are not sleeping well and are waking with neck and shoulder pain but cannot find out the reason why, the reason may come from your sleeping position and the pillows you use. About 5% of chronic pain stems from poor sleeping arrangements. Lack of sleep can even increase pain sensitivity, making your neck and shoulder pain feel amplified.
Though the lack of sleep can come from chronic pain, there are ways to manage your sleeping habits so you do not have to live with chronic neck and shoulder pain. Methods such as changing your sleeping position and sleeping with the best pillows for neck and shoulder pain lessen your pain.
The Best Sleeping Position for Neck Pain and Shoulder Pain
Depending on the position you sleep in, you may increase the chance of pain throughout your body. The two best ways to sleep with neck pain and shoulder pain are on your back and your side.
Sleeping on Your Back
When you sleep on your back, you help promote spinal alignment as long as you choose a mattress and pillow that supports you. If you already do or decide to switch to sleeping on your back, consider placing a pillow, towel, or a small, thin blanket behind your knees. By placing a soft object behind your knees, you will help keep your spine aligned with its natural curve and release the pressure on your back.
Sleeping on Your Side
Sleeping on your side is one of the most common sleeping positions, where 60% of adults prefer to sleep this way. The alignment takes stress off your body as well as limits other sleeping issues such as snoring and sleep apnea. If you sleep on your side, keep your spine straight by using a pillow that is higher under your neck than your head. You can also place a pillow in between your knees to take the stress off the lower back.
Do Not Sleep on Your Stomach
Sleeping on your stomach should be avoided. This sleeping position adds stress to the neck, shoulders, and lower back. When on your stomach, your body will sink further into the mattress, which will arch your back and put your spine out of alignment.
Best Pillows for Neck and Shoulder Pain
Choosing the right pillow can help alleviate your neck and shoulder pain. The right pillow will keep your head, neck, and spine aligned neutrally to support the curve in your back. When you are situated in a comfortable position with the proper pillow, the alignment relieves the pressure put on your body. Consider the following pillows:
Feather pillows: A feather pillow conforms to the shape of the neck. However, they should be replaced every year or so.
Memory foam pillows: Memory foam pillows will conform to the shape of your head and neck to help promote proper spinal alignment.
Horseshoe pillows: This neck pillow is best for plane travel, car travel, or even relaxing on your couch. If you travel a lot, it can be difficult to get decent rest. A horseshoe-shaped pillow supports your neck and prevents your head from dropping to one side when you sleep.
Though common, using a high or stiff pillow will keep the neck flexed during the night, so consider replacing these pillow types if you have them. By changing to a new pillow style, you may begin to feel better and wake up with less neck pain and stiffness.
Get the Help You Deserve
As the saying goes, insanity is doing the same thing over and over again and expecting different results. Stop living your life in pain. If you have yet to change your sleeping position or pillow, consider doing so.
If you altered your sleeping position and tried new pillows for neck and shoulder pain, but you are still in discomfort, you may need to visit a doctor for an evaluation. The EmergeOrtho—Triangle Region’s board-certified physicians treat a range of conditions, and they will help find a solution to your pain. To meet with one of our doctors, request an appointment, schedule an appointment, or call (919) 220-5255 so you can Emerge Stronger, Healthier, and Better.
