There’s no right or wrong way to sleep that works for everyone. Some people need to shut down stimuli completely for an hour before bed, while others like to doze off to music or a low-volume TV. One person might crave a ceiling fan, while another requires still air. Then there are back sleepers, side sleepers, and stomach sleepers.
Finding the right sleeping position that takes stress off of your neck and back can be a challenge, especially as you get older. At New Jersey Advanced Pain Management Center in Hackettstown, New Jersey, and Matamoras, Pennsylvania, Ajay Kumar, MD, and our team offer these suggestions for getting a good night’s sleep while minimizing back pain and neck pain.
Most people tend to prefer a certain sleeping position — back, side, or front — but the details are what matter when it comes to relieving neck and back pain.
Sleeping on your back may be a recommended position, but it can have pitfalls. Typical mistakes for back sleepers include piling up too many pillows, which can cause neck strain, or sleeping on a mattress that’s too soft so the buttocks sink and the back arches uncomfortably.
If you prefer sleeping on your back, make sure that you don’t use too many pillows that could cause your neck to crick badly as you slide down during sleep. Put an extra pillow under your knees instead, helping to straighten your spine against the bed.
Side sleepers often make the mistake of using a thick, stiff pillow to elevate their head, putting the cervical spine at an unnatural angle. Sleeping on your side can also let your spine slump in the middle as your uppermost leg falls forward or back over the leg underneath.
Use a feather pillow so your head is supported but not propped up stiffly. Get a new pillow every year. Also add a body pillow to your bed that you can hug and throw a leg over to help align your spine during sleep.
If you like sleeping on your stomach, it’s increasingly likely you’ll wake up with neck or back pain. For one thing, your neck can lock up when turned to the side all night. For another, your back can be strained depending on the firmness of your mattress, your personal physique, and how you position your arms while sleeping.
When it comes to back and neck pain relief, sleeping on your stomach is the least favorable position. If that’s how your body naturally positions itself during sleep, you can take steps to help avoid morning pain. Use a thin, soft pillow to avoid pinching nerves in your neck, and put another pillow under your waist to keep your back from slumping.
These sleeping tips can help you wake up feeling more refreshed and with less pain. When morning back or neck pain persists, contact New Jersey Advanced Pain Management Center to schedule a consultation with Dr. Kumar and our team for personalized solutions.
