A good night’s rest ensures you have the energy to get through your day. Unfortunately, some sleep positions cause neck pain that interferes with your plans. Though you can’t control how your body moves at night, some decisions may reduce such issues. These include finding the right pillow and picking suitable positions to fall asleep.

There are also options to ease the neck pain you can’t prevent. Physical therapy, exercises, and stretches gently work the muscles and align the spine. A deep massage may also soothe those aches and pains. Discuss any pain management techniques with your doctor before selecting one.

Senior man sleeping on his side in bed, illustrating poor sleep posture potentially causing neck pain.

How Poor Sleep Habits Can Cause Neck Pain

Studies show insufficient or poor-quality sleep is linked to musculoskeletal pain, including neck discomfort. Several factors contribute to sleep issues, including anxiety, depression, social pressure, and caffeine consumption.

But even those with minimal mental strain suffer from pinched nerves or muscle strain in the morning. Though several sleep posture problems may cause such issues, the following sections detail the worst offenders.

Sleeping with your head too high

We’ve been told throughout our lives to sit or stand up straight. According to experts, proper posture prevents joint or muscle pain, digestive issues, and spinal deterioration.

However, proper posture isn’t only a daytime concern. Studies show the height of your pillow also affects the alignment of your cervical spine. When it’s too high during sleep, pressure on your neck increases, resulting in pain and stiffness. Removing excess pillows or choosing one that maintains proper spinal alignment prevents such discomfort.

Stiff pillow

Stiff pillows offer more support than the softer options. Unfortunately, they aren’t always beneficial, often causing discomfort while asleep. When a pillow is too stiff, it sometimes forces your head and neck into awkward positions.

For instance, sleeping on your stomach pushes your head back, hyperextending your neck. Even when you sleep on your back or side, your head could be at an odd angle, causing neck pain. A pillow offering support while aligning your head and neck may cost more, but it will offer a more comfortable morning.

With your arm under your head

The cervical spine in the neck consists of several vertebrae and discs. Proper alignment ensures smooth movement with no discomfort. It also reduces the risk of degenerative conditions, including spinal stenosis, arthritis, and disc herniations.

Though it may be comfortable to lay with your arm beneath your head, it could throw off your alignment. Your shoulder and head often end up in awkward positions, twisting your neck at a funny angle. The longer you sleep this way, the more likely you’ll wake up with neck pain.

On your stomach

According to experts, less than 10% of our sleep time is spent on our stomachs. Though it can be comfortable for short periods, it isn’t the best position for spinal health.

For instance, stomach sleeping allows the torso to sink below our head, arching the back and misaligning the spine. We also need to turn our heads to the side to breathe, twisting the neck even further. This sleep position often results in neck pain, as well as discomfort in the shoulders, arms, and back.

Resources:

  1. PubMed Central, Nov. 2009, Is insufficient quantity and quality of sleep a risk factor for neck, shoulder, and low back pain? A longitudinal study among adolescents
    https://pmc.ncbi.nlm.nih.gov/articles/PMC2899838/
  2. UCLA Health, Why good posture matters
    https://www.uclahealth.org/news/article/why-good-posture-matters
  3. PubMed Central, Oct. 2017, Ergonomic Consideration in Pillow Height Determinants and Evaluation
    https://pmc.ncbi.nlm.nih.gov/articles/PMC8544534/
  4. Harvard Health Publishing, Feb. 15, 2021, Is your pillow hurting your health?
    https://www.health.harvard.edu/pain/is-your-pillow-hurting-your-health#:~:text=Pillows%20and%20pain,often%20leads%20to%20neck%20pain
  5. National Spine Health Foundation, April 4, 2023, Taking Care of Your Neck: The Importance of Motion and Alignment
    https://spinehealth.org/article/taking-care-of-your-neck-the-importance-of-motion-and-alignment/#:~:text=Proper%20alignment%20of%20the%20neck,spinal%20stenosis%2C%20and%20neck%20pain
  6. Sleep Foundation, Dec. 21, 2023, Sleeping On Your Stomach – Is it Bad for You?
    https://www.sleepfoundation.org/sleeping-positions/sleeping-on-stomach#references-81732
This content comprises informative and educational resources only and can not be considered as a substitute for professional health or medical guidance. Reliance on any information provided in this article is solely at your own risk. If you have any inquiries or apprehensions about your medical condition or health goals, talk with a licensed physician or healthcare provider.