How To Sleep With Neck Pain
If you’re dealing with neck pain, the best positions for sleep are on your back or side. These are both less stressful on your spine than sleeping on your stomach. If you have a hard time getting comfortable while lying down, try using pillows and blankets to prop yourself up. Sleeping on your stomach can also cause compression of internal organs, which can lead to nausea, constipation, indigestion, heartburn, acid reflux, and other problems. Lying on your back helps keep your spine straight and reduces stress on it.
It’s important to remember that there are many different types of pillow options available. The most popular type of pillow is called an orthopedic pillow. Orthopedic pillows contain special foam inserts that conform to the shape of your head and neck. This prevents pressure points from forming between your head and upper body. Another option is a memory foam pillow. Memory foam cushions mold around the contours of your head and neck when they heat up during use. Some users report that their sleeping posture changes after several nights of using this type of pillow. A third option is a water-filled pillow. Water filled pillows offer support without making contact with your head or neck. However, some people complain about these becoming hot and uncomfortable during extended periods of use. Finally, don’t forget that pillows can make you look like a turtle! You may want to consider going with one of the more traditional pillow styles instead if looking for something unique.
Here are some tips to help reduce neck pain before bedtime:
Avoid heavy lifting
Drink plenty of fluids
Get enough rest
Eat well balanced meals
Take all medications as prescribed
Use natural remedies such as herbs, essential oils, and supplements
Be aware of allergies
Keep your home environment clean
Relax before bedtime
Before you go to bed, take a warm shower or bath to relax your muscles. Wear loose fitting, cotton clothing so that you’ll wear them overnight. Make sure your bedroom has adequate ventilation and avoid having others snore loudly nearby. Get into a routine and establish regular bedtimes. Try to finish work by 4 p.m., exercise daily, get plenty of sleep at night, and eat 6 small, healthy meals each day.
Remember, keeping your weight under control is critical because excess weight puts added strain on your joints, including your neck. When sitting or standing, put your phone away so that you won’t need to crane your neck forward to see what’s on the screen. Avoid drinking alcohol and smoking cigarettes before bedtime. Don’t stay awake late watching television; use that time to wind down and read books or magazines. Instead of working late hours, plan ahead and set aside quiet time for relaxation and rejuvenation.
Sleeping Position Tips
The optimal position for relieving neck pain includes placing the top part of your head directly against a firm surface. This will minimize any movement of your cervical vertebrae (the seven bones of your neck). Your shoulders should be slightly higher than your hips, with your lower back pressed firmly onto the ground.
You can achieve relief from neck pain by adjusting your pillow properly. While lying flat, place two pillows behind your back. One of the pillows should be placed under your low back, just below your tailbone. Place another pillow under your head, just above the rear of your ears. Keep your chin parallel to the floor. Use soft pillows rather than hard ones. Soft pillows promote proper blood circulation throughout the body, thus reducing muscle tension. Harder surfaces are not only harder on your neck but also encourage abnormal spinal alignment.
When sleeping on your side, you should lie on your right side with your left elbow resting underneath your shoulder, palm facing upward. Roll over onto your opposite side and place your head beside your upper arm. In this position, your head and neck are aligned vertically, and your chest and hip aren’t twisted or turned toward the ceiling.
Sleepers who experience severe neck pain may benefit from wearing a brace designed specifically for this purpose. The “Neckbrace” device provides support in three directions — front, back, and sides. It also offers stability for those suffering from degenerative disk disease. Most braces come equipped with straps or belts for attaching to your clothes.
A doctor may recommend sleeping with your legs elevated. This allows your knees to bend naturally without putting too much pressure on your back. Elevating your legs can also prevent fluid buildup in the abdominal area.
If you enjoyed reading this article and would like to see similar ones,