![]() ![]() Singh says side-sleeping is also fine as long as the cervical spine is in a neutral position. In either case, the result is worse stiffness and pain.Īlthough conventional wisdom states that back sleeping is best for the neck, Dr. Using too few, on the other hand, can allow overextension in the opposite direction. ![]() Using too many can over-flex the neck, compressing the spine and aggravating the muscles in the area. Pillows can be friends, but they can also be enemies. Use Pillows the Right Way to Help Alignment The neck should not be flexed forward or backward or to one side. The most important thing people with neck pain should do when they lie down in bed, he adds, is to make sure their spine - particularly the upper, or cervical, portion - is in a neutral position. Singh says, “which can include following a consistent sleep schedule, having a comfortable sleep environment, stopping electronic device use prior to bed and exercising during the day.” “It is important to practice good sleep hygiene,” Dr. People often forget that what they do while they’re awake can trigger the tossing and turning that can lead to poor positioning - and pain - at night. “If you already have neck pain, you should try to optimize every aspect that’s under your control, sleep being one of them.” “If you don’t have neck pain already, it’s important to practice good postural hygiene to prevent cervical spine disease in the future,” Dr. How to Position the Neck for SleepĪs it happens, one of the keys to avoid waking up with neck pain starts before the lights go out. If you develop any of these signs, see a physician as soon as possible. Symptoms of neurologic impairment include numbness and tingling in the extremities, clumsiness and weakness. “Over time, that can lead to degenerative disease like spinal arthritis, stenosis and neurologic problems.” “If your neck is constantly in poor positions, you’re always causing wear and tear to it,” Dr. Do that for hours every night and the result can be stiffness, muscle spasms, pain and worse. But extend those muscles, tendons and ligaments too far in any direction for a long time and they’ll let you know. Keep it in that neutral position and range and it doesn’t complain. Like nearly all body parts, the neck has a neutral position and an optimal range of motion. ![]()
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