Sleeping Positions for Back and Neck Pain 

How should I sleep with a pulled neck muscle? 

Sleeping Positions for Back and Neck Pain 

1. Sleeping Positions 

While it is best to choose recommended sleeping positions that can be difficult for those who find an unaccustomed sleeping position just as stressful as the pain they are experiencing. So, if a sleep position is not comfortable it may not be right for you. 

Keep in mind the bottom line You should sleep in whatever position helps you to rest but also allow for modifications. The key to good sleep posture is alignment keeping your ears shoulders and hips in a straight line more or less. There will naturally be gaps between spaces on your body and the mattress. These spaces can strain your back or neck muscles so you should use pillows to fill in these gaps and reduce the stress. 

Secondly people often move around when they sleep. So, it doesn’t pay to worry and add more stress about keeping one sleep position. In the event you do move keep more pillows around you that can use to help support vulnerable areas in various sleep positions. 

2. Best Sleeping Positions for Back Pain 

The best sleeping position for lower back pain is widely considered to be on your back. This position distributes the weight along the entire spine. Placing a pillow under your knees will help to maintain the natural curve of the spine. 

For those who sleep on their side placing a firm pillow between the knees helps to maintain the natural alignment of the hips pelvis and spine. However if you are a side sleeper try to alternate sides. This will help to avoid muscle imbalance and perhaps even scoliosis. In addition side sleeping in a curled-up fetal position may help those with herniated disc pain. 

Lying on your stomach is considered the worst sleeping position for back pain. However if it is difficult to change sleeping positions place a thin pillow underneath your hips and stomach to improve the alignment of the spine. 

3. Best Sleeping Positions for Neck Pain 

The best sleeping positions for the neck are on your back or your side. The back in particular is recommended just make sure to use a pillow that supports the curvature of your neck and a flatter pillow to cushion your head. 

If you sleep on your side use a taller pillow under your neck so your neck aligns with your head. This will relieve any strain on your neck and keep your spine straight. 

The trouble with sleeping on your stomach is that you have to twist your neck to keep your head on its side which puts pressure on the nerves. You can try to retrain yourself to adopt another position using pillows to coax yourself and to support you in a side or back-lying position. If you must sleep on your stomach use a thin pillow or no pillow trying to keep awkward angles at a minimum. 

For all sleep positions with neck pain you should use a pillow under your neck that provides support such as a rolled towel or cervical pillow. 

There is also such a thing as neck pain from sleeping wrong. Sometimes you wake up with neck pain. Sleeping at an awkward angle sudden head or neck movements during sleep or neck strain from injury may cause neck pain. In addition to utilizing treatments to relieve this neck pain make sure that future sleep includes a good pillow for neck support. 

4. Sleeping Upright 

Many people find relief for both back and neck pain by sleeping in an upright position or in a recliner. This is common among pregnant women for example for their back pain. If you choose this position the best accompaniment is a horseshoe shaped pillow to support the neck such as the kind often used on airplane flights. Lower back pillows are also a good idea. 

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