Neck Pain from Sleep

Neck pain is one of the most common musculoskeletal conditions

If you have neck pain or stiffness, you may have experienced some difficulty sleeping.  There’s a connection between sleep position, sleep quality, and neck pain.  Poor pillow support while sleeping may make the problem worse.

Symptoms associated with poor sleeping positions include:

• Shoulder blade or arm pain
• Headaches
• Neck pain and stiffness
• Reduced sleep quality
• Reduced cognitive function

The best sleep position is one that avoids putting pressure on the neck or shoulders.  The spine needs to be in a neutral position with the same alignment that your body has when you are standing.

Here are some of the most popular sleep positions:

Side sleeping: this is a good position for those with neck pain if the ‘neck and abdomen of the spine’ are aligned, stabilizing the neck.

Stomach sleeping: this should be avoided for long periods of time.  This position puts too much stress on the neck.  If you must sleep on your stomach, it is best to use a thin pillow under the forehead.  Check to make sure that the back of the spine is aligned well.

Back Sleeping: research suggests that sleeping on the back is the best position for those with neck pain.  Here again, it is essential to maintain proper alignment of the spine and the natural curve in your neck.  Try keeping your arms by your side with your palms facing the ceiling encouraging the shoulders to be open for easier breathing.

Pillows can have additional uses

It is common to start the night in one position then wake up in another.

Sleeping positions are often established in childhood, making it challenging to change your sleep position.  If you experience neck pain or stiffness, try changing positions, or use a different pillow.

Try using pillows to support your arms while sleeping on your side or back. 

When sleeping on your side, place a pillow between your knees to reduce strain or pressure on the spine.

You might also find it helpful to place a pillow under your knees when sleeping on your back.

The pillow you use depends on the position you sleep

There are many types of pillows on the market with different levels of firmness and support.  When selecting a pillow, consider your sleep position. Memory foam or feather pillows offer excellent support. 

If you are a back sleeper or have neck pain, pick a thin pillow that does not elevate the head too much.  Back sleepers need to make sure that their head does not tilt forward.

If you are a side sleeper, select a pillow that fills the space between the mattress and the ear.  This requires a thicker pillow that isn’t too soft.  Your head should be in the same position as when standing, without tilting your ear to one shoulder or the other.

Make sure to get enough sleep

Adequate sleep is essential to maintain energy and health.  The quality of your sleep affects your quality of life.  During sleep, the body is renewed both emotionally and physically.  Poor sleep quality is also associated with chronic pain.

Improve your sleep, and your neck pain and stiffness will respond in kind!  Experiment with different pillows and sleep positions until you experience enough improvement.

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