Prevention is better than cure – this is one thing that holds true in many things in our life, even when it comes to neck pain. While there are some things that are beyond your control, such as aging, it is undeniable that there are also things that you can do to minimize the possibility of suffering from the same problem. Among others, one of the best would be considering your sleep position.
Best Sleeping Positions to Prevent Neck Pain
If you want to sleep comfortably while minimizing the possibility that you will wake up with an aching neck, the following are two of the best sleeping positions you should consider:
• Sleeping on your Back: If this is your preferred sleeping position, make sure that you have the right pillow that can provide the support that is needed by the head, especially by your neck. A rounded pillow can prove to be best because it can support your neck’s natural curve.
• Sleeping on your Side: If you are a side sleeper, it is best to make sure that you are using a pillow that is not too high. An ideal height would be somewhere from four to six inches. If it is too high, your neck can be strained and you will turn unnaturally from one side to the other.
Tips and Tricks to Prevent Neck Pain
• Use a Feather Pillow: One of the best things about a feather pillow is that they are very soft. They can take the shape of your neck, which makes it excellent when it comes to comfort. Such material, however, can easily shrink. Make sure to have your feather pillow replaced annually.
• Try a Memory Foam Pillow: Like in the case of feather pillows, memory foam is also an impressive material because it can also conform to your neck’s shape. According to the manufacturers of such pillows, it is not only good for the neck, but it can also be an excellent choice for spine alignment. If you are looking for the best memory foam that is available in the market today, one of the best options is a pillow from Coop Home Goods. It is made from shredded memory foam and is perfect for people who sleep on their side.
• Choose the Right Height: If the pillow is too high or too low, it can strain the neck, which can lead into pain when you wake up. Aside from height, make sure that the pillow is not also too stiff.
• Sleep with a Straight Spine: This is especially true if you are a side sleeper. You should also have a pillow that is higher under your neck compared to what is placed under your head.
• Use a Horseshoe Shaped Pillow: If you are on a plane or just watching TV, having this type of pillow on the neck will provide the support that you need. Just make sure that the side is not too large to avoid your head from being forced forward.
• Do not Sleep on your Stomach: With this sleeping position, you will have an arched back and your neck will not be supported. Make sure to avoid sleeping in such way. Rather, as mentioned earlier, sleep on your side or back while making sure that you are using the right support or pillows.
It’s Not Just About Sleeping Position
While your sleeping position will help to reduce the possibility of suffering from neck pain, there are other factors that can come into play. Your sleep in itself can also be influential of neck pain, as it has been proven in one study completed in 2008. In a research that involved 4,140 healthy participants, musco-skeletal pain, which includes pain in the neck, is more common among those who have sleep problems. Some of the problems that can also lead into neck pain include having a hard time falling asleep, having a sleep that is short, non-restorative sleep, and frequently waking up during sleep. When your sleep is disturbed, your muscles will not be relaxed. This will increase the likelihood of suffering from neck pain as well. More so, sleep disruptions can cause frequent tossing and turning, which can also put strain on the neck.