They say that “an ounce of prevention is worth a pound of cure.” When it comes to reducing your neck pain, finding the best sleep position and a pillow that compliments your sleep style is a great place to start.
Simple changes in the way you sleep can greatly reduce neck stiffness, making your nights more restful and your days less painful.
The two positions that are easiest on the neck are sleeping on your side and sleeping on your back. Sleeping on your stomach is tough on your spine, because the back is arched and your neck is turned to the side. If your preferred sleep position is on your stomach, you should still start the night sleeping on your back or side in a well-supported, healthy position.
Try using a feather pillow, which easily conforms to the shape of the neck or a “memory foam” pillow that conforms to the contour of your head and neck.
If you sleep on your back, you could choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head. Proper support can also be achieved by tucking a small neck roll into the pillowcase of a flatter, softer pillow.
If you are a side sleeper, consider a pillow that is higher under your neck than under your head. This helps keep your spine straight.
You should avoid using pillows that are too high or stiff because they keep the neck flexed overnight.
Making these simple changes to your sleep routine will have you sleeping more like a baby.