How Your Sleep Position Breeds Neck Pain

Most people will deal with neck pain at some point in their lives. In 2024, the National Institutes of Health (NIH) estimates that one in three people will experience this issue. 

In many cases, neck pain resolves on its own with time. But if you regularly wake up with this problem, it’s time to discover the cause. A health condition called cervical stenosis could be to blame. But your neck pain could also stem from something as simple as how you sleep. 

If you often start your day with neck pain, talk to Patrick S Hill, MD, at our Beverly Grove, Los Angeles, California office. With extensive experience diagnosing and treating neck pain, he can help you get to the bottom of your uncomfortable situation. 

If it’s something like your sleeping position, changing your bedtime routine could be enough to alleviate it. If not, Dr. Hill works with you to find the proper treatment(s) to bring you relief. 

When sleeping becomes a pain in the neck

If you wake up with neck pain that gets better throughout the day, your sleeping position probably has something to do with it. 

Sleeping on your stomach is a known neck muscle stressor. This sleeping position requires turning your head, twisting your neck, and putting tension on the muscles.

Similarly, your pillow could be causing neck strain. If it’s too flat or too high, your neck muscles can’t fully relax as you sleep. Your improper pillow might move your cervical spine — the part of the spine that supports your neck — out of alignment, too. 

Best practices for neck support during sleep

We recommend sleeping on your back or side to keep your spine — including your cervical spine — in alignment. 

If you sleep on your side, try putting a pillow between your knees. That can further support spinal alignment and minimize neck pain. 

While experts often recommend feather pillows because they cradle your head and support your neck, the feathers flatten over time. You should replace a feather pillow annually. 

Alternatively, you can choose a memory foam pillow for a similar neck-supporting option. 

Whichever pillow you choose, make sure it’s not too high or firm. Your neck should feel relaxed when you lie down. You never want the part of the pillow under your head to be higher than the portion under your neck. 

Finding lasting neck pain relief

Some people eliminate their neck pain by changing their sleep position and pillow. But if you try these adjustments and still have neck issues, it’s time to make an appointment with Dr. Hill. 

He can help you find the source of your neck problem and suggest treatment options. 

To get started with the neck care you need, call our office or schedule your appointment online today.