Must Know Sleeping Tips to Prevent Neck/Back Pain

Waking up from a night of sleep with neck or back pain can be frustrating. Whether you woke up one too many times because of the pain or you didn’t know until your alarm went off, it’s not easy to deal with. If you are constantly in pain after sleeping, consider looking into these sleeping tips to prevent neck and back pain. NJ Pain & Spine is focused on pain management and providing information that will elevate your health and lifestyle.

Your sleep regime has a heavy influence on your physical and mental health. A night of good sleep is responsible for most of our daily responsibilities by improving brain performance, mood, and health. Lack of sleep could result in the risk of many diseases and disorders, ranging from heart disease to obesity or dementia. While the hours of sleep you get are critical, the quality of your sleep is crucial. Waking up countless times throughout the night or feeling restless because of pain can be essential to your sleep (NIH.gov).

Sleeping Positions: Do’s & Don’ts

The way you lay at night could potentially have some negative effects on your neck and back. You’re not going to be able to sleep well if you’re not in a comfortable position. No sleep position is necessarily crucial to your health, but there are certain adjustments that you can make to improve your sleep quality. 

Side Sleepers:

One of the best positions is sleeping on your side with a pillow between your knees. Sleeping on your side can have health benefits, such as reduced snoring and risk of sleep apnea. It’s also the best sleeping position for pregnant women, helping to relieve the pressure of a growing stomach. 

• Lie on your side, with your head aligned to your pillow. Ensure that your neck and chin are aligned with your shoulders and your shoulders with your hips. 
• Keep your head looking forward, with your arms and hands aligned. 
• Place a small pillow between your knees to help relieve pressure on your hips, which helps to prevent neck and back pain.

Back Sleepers:

Sleeping on your back is another great position to reduce neck and back pain. This sleeping position has benefits like reducing heartburn and acid reflux. Some who attempt to sleep on their back often face the issue of remaining there all night. If this is something you struggle with, don’t fret; some tips can help:

• Place a pillow beneath your knees

When placing a pillow under your knee, you should ensure that your knees are slightly bent and comfortable. You should ensure that your neck and spine are aligned and feel proper before falling asleep to avoid discomfort throughout the night or the following day.

• Place a pillow under your lower back.

Similar to placing a pillow beneath your knees, some people have found that putting a pillow beneath your lower back has helped reduce some discomfort. Take note of the size of the pillow and what feels the most comfortable for you. If it’s not right for you, it will often cause pain or discomfort. 

Sleeping on your stomach often gets a lot of bad rep. Try sleeping on either your side or back first to see if either is comfortable. However, if you find discomfort in the other positions, stomach sleeping can still be done with the right precautions.

• Place a pillow beneath your hips and lower stomach. Also, use a pillow under your head that doesn’t upset your back and keeps your neck and shoulders aligned. 

These sleeping tips are the best for preventing neck and back pain, start using them today and watch Learn more about neck and back pain relief from NJ Pain & Spine Pain Management Specialist Dr. Ednan Sheikh, MD. If you’re interested in relieving your pain, book an appointment today.