Best Sleeping Positions for Neck and Shoulder Pain
Waking in the morning with a stiff neck or shoulder pain isn’t how anyone wants to start their day. If you find that sleeping aggravates this region, or if you have ongoing neck or shoulder pain due to an underlying issue, finding the best sleeping positions may go a long way.
The position you sleep in may significantly impact how much stress is placed on your body. If you are twisted or unsupported, it makes sense that your body won’t be too happy. So, what is the best sleeping position for neck and shoulder pain?
If you want to learn how to sleep with neck pain or shoulder pain, or to reduce the risk of waking up feeling achy and sore, read on! Our team aims to support you with advice and manual therapy in an effort to improve the outcome of your sleep.
Why Does Your Sleeping Position Matter?
When we sleep, our bodies go to work recovering from the rigours of the day and preparing us for what is ahead. It’s vital to life. Giving your body the best setup to work with gives it a better chance to do what it needs to do as well as possible. The last thing it needs is added strain and tension.
That is why good posture is important both night and day. Keeping your body in a neutral position may ease the stress and maintain the normal alignment and curvatures in your neck and back regions. This allows your body to rejuvenate while minimising the risk of issues arising due to your sleeping position.
Types of Sleeping Positions
Many people have a sleeping position they prefer, whether that’s a conscious or subconscious decision. This is generally categorised into three main categories. Let’s explore the options!
1. Sleeping on Your Back (Supine)
This may be a good position to relieve strain on your neck. It often promotes better spinal alignment and minimises the pressure on your back. It is the sleeping position most similar to standing.
2. Sleeping on Your Side
Side sleeping may support the normal curvature of the spine, so it may be beneficial if you are dealing with neck pain. It comes with a risk of misalignment from head to toe, so optimising your bed setup is often key.
3. Sleeping on Your Front (Prone)
This is generally seen as the least common sleeping position, but for those who prefer it, it has the potential to cause issues. Sleeping prone may aggravate or generate pain as your head is twisted, your back is arched, and your spinal alignment is usually inadequate. However, if you like to sleep on your stomach, you may find it hard to adopt a different position. We can assist you to make adjustments.
How to Maximise Your Sleeping Position
No matter which position you tend to sleep in, it is often beneficial to take steps to reduce unnecessary strain. This may be achieved by using certain props, such as the following.
How to Sleep on Your Back
When sleeping on your back, it may be advantageous to ensure your neck and head are well supported by an adequate pillow. This is one that is not so high that your head is no longer in a neutral position and your chin is moving towards your chest. Likewise, it should not be so low that your chin is tilted upwards. Using a small contour pillow or a rolled-up towel underneath your lower back or knees may also promote good alignment.
How to Sleep on Your Side
Although many people find this a good position for neck and back pain, it is crucial that your head and spine are neutral and well-aligned. This may be achieved by using a pillow that is not too high or too low, and putting a slim pillow between your knees. Aim to keep your arms down, rather than underneath or above your head. This may reduce the stress and tension on the region and the associated nerves and blood vessels. It may also be beneficial to avoid curling up. Instead, stretch out so that your thighs are aligned with your body and your knees are back slightly.
How to Sleep on Your Front
This position is generally best avoided if you suffer from pain but it is often difficult to stop sleeping in a position you have long adopted. Try to start your night on your side or back and use the tips above. If you attempt sleeping on your side, it may be useful to place another pillow in front of you in an effort to minimise the chance of you rolling forward. Likewise, if you aim to sleep on your back, tucking pillows on either side of you may help while you get used to the position.
Looking For Relief And Guidance?
Your sleeping may have a significant impact on your body and the quality of your sleep. Being mindful of the best sleeping position for neck and shoulder pain may be advantageous to your comfort, functionality, and quality of life.
If you are dealing with pain that is aggravated or caused by sleeping, we aim to help you through a range of techniques and adaptations. If you would like more advice and guidance, please contact our team to organise a consultation.