Back and/or neck pain can have a huge impact on your daily life.
Because we are constantly turning and moving our necks, and we can't really do anything without using our backs, the pain isn't just unpleasant, it can be debilitating.
Alone, neck and back pain is bad enough.
But neck and back pain together is almost unbearable.
There are several causes for neck and back pain, and a lot of them are related to lifestyle choices.
Sure, we can get injured in a car accident, playing sports, or some other way, but the pain usually comes down to how we live our lives.
Bad posture, being overweight and obese, and even stress can cause us to have pain in our neck and backs.
One of the biggest causes of back and neck pain is sleeping the wrong way.
Your sleep position has a significant impact on how your back and neck feel when you wake up in the morning.
Sometimes it's even out of our control. You can fall asleep one way, and wake up sore in a completely different position.
If you're constantly experiencing this, you should contact a chiropractor for neck pain.
We have full control over how we fall asleep, though, and that's a good start.
So, what are the best sleeping positions for back and neck pain?
In the article below, we'll discuss five positions that will help you wake up feeling refreshed, and not in pain.
Table Of Contents
- On Your Back With Knee Support
- Fetal Position
- One Your Side With A Pillow Between Your Knees
- On Your Stomach, With A Pillow Under Your Stomach
- On Your Stomach, Face Down
- Other Considerations
- Get The Relief You Need
1. On Your Back With Knee Support
Sleeping on your back is widely considered to be the best position for a healthy back and neck.
When you sleep on your back, your weight is evenly distributed along the full length of your body. It also minimizes pressure points, and ensures good alignment of your head, neck, and spine.
Putting a small pillow under you knees adds additional support to help maintain the natural curve of your spine.
To sleep like this, lay on your back facing the ceiling, without twisting your neck sideways.
Then, get a small pillow and place it directly under your knees.
For even more support, fill in any more gaps between your body and mattress with additional pillows, such us underneath your lower back.
2. Fetal Position
This position is especially helpful for people with a herniated disc.
Adopting the curled-up fetal position could bring much-needed relief while you sleep at night.
Lying on your side with your knees tucked into your chest reduces bending of the spine and will help open up your joints.
To sleep in the fetal position, simply get into bed and roll over onto your side.
Make sure your pillow is properly supporting your head and neck, and then bring your knees towards your chest until your back is straight.
3. On Your Side With A Pillow Between Your Knees
Many people love sleeping on their side. However, it can pull your spine out of position, straining your lower back.
Luckily, this is easy to correct.
If you enjoy sleeping on your side, all you have to do is put a pillow between your knees.
This raises your upper leg, restoring the natural alignment of your hips, pelvis, and spine.
While you're on your side, lift your upper leg slightly so you can place a pillow between your knees.
For additional support, you can put a small pillow in any gaps between you and the mattress, especially at your waist.
If you seem to toss and turn in your sleep every night, try hugging a large pillow against your chest and stomach to aid your sleep and keep your back and neck aligned.
4. On Your Stomach, With A Pillow Under Your Stomach
Sleeping on your stomach usually isn't recommended as it's considered the worst sleeping position.
However, if you insist on sleeping on your stomach, and struggle to sleep in any other position, you can place a slim pillow under your stomach that can help improve your alignment.
Sleeping on your stomach may also benefit you if you have a herniated disc or degenerative disc disease.
The next time you get in bed, have a slim pillow ready to slide under your stomach and hips to raise your mid-section.
You should also use a thin pillow for your head and neck, or consider sleeping without one.
5. On Your Stomach, Head Face Down
The main reason sleeping on your stomach is considered harmful is because you have to turn your neck to one side or the other.
That twists your spine and places additional stress on your neck, shoulders, and back.
To avoid this, try lying face down on a small but firm pillow or a tightly rolled up towel to prop up your forehead, giving you room to breathe.
Do this in addition to putting a pillow under your stomach and hips.
So slide into bed on your stomach with your head face down. Put your pillow under your belly, and then use your small pillow or rolled up towel to prop up your forehead, creating adequate room to breathe.
To ensure you get a good nights sleep and wake up pain free, there are a few more things you should consider.
- Don't bring your phone to bed: You may not think anything of it, but browsing your phone for just a few minutes can provoke neck pain that may hinder your sleep.
- Stretch your neck before bed: If you spend most of your day in a chair stair at a screen, your neck muscles can tighten causing pain and making it hard to sleep. Do a few neck stretches before you hop into bed.
- Match Your Pillow To Your Natural Sleeping Position: When you lie down to sleep, you want a pillow that supports the natural curve of your neck.
Get Relief From Your Pain
If you routinely wake up with a sore neck or back, try sleeping in some of the positions we talked about above.
They should all provide relief for your aching back and neck, allowing you to wake up fresh and ready to start your day.
If you've had neck or back pain for an extended period of time, it's probably time to see your chiropractor.
Your chiropractor can give you a manual adjustment that will get everything back into place, allowing your body to function at an optimum level.
If you don't currently have a chiropractor, the experts at Advanced Injury Care will take care of you.
Click the button below to contact them and schedule your free consultation.