Sleeping on your stomach is the worst position to be in, followed by sleeping on one side with an arm under your head. Ibuprofen may help reduce your pain if you’re dealing with an acute issue. Sleeping On Your Back with Shoulder Support. The Best Sleeping Position for Shoulder Pain Your shoulder is what the doctors call a ball-and-socket joint. [Editor’s Note: The information provided should not be considered a substitute for professional advice. Eli & Elm Cotton Side-Sleeper Pillow. What about stomach sleepers? Price: $150. Sleepers with shoulder pain should be extra wary of their mattress choice, especially for those who are side sleepers. Sleeping without a pillow, gravity pulls your neck backwards/downwards, which places a strain on your muscles. Sleeping on your side is the best position if you suffer from both neck pain and snoring. Tuck the pillow up high under the arm. You should avoid sleeping on your stomach if possible. While there is no single pillow height that works best for all sleepers, you want a pillow that supports the natural curve of your neck. Your height, weight, and personal preferences will help determine what pillow you ultimately choose, but here are some general guidelines based on your sleeping position: When looking at the materials of pillows, feather pillows and memory foam pillows can provide the support and comfort to help reduce your neck pain. For back pain, you should avoid sleeping on your stomach. If you’re a side sleeper experiencing shoulder or pain, you may need to train yourself out of that position. If you sleep on a contouring and supportive mattress that cradles the shoulders (paired with the right pillow), you may be able to get away with staying in this position pain-free. Sleeping on our back is the preferred and clinically proven best sleeping position for people suffering from chronic neck pain since in this position our spine tends to stay neutral. Our website services, content, and products are for informational purposes only. If you’re dealing with neck discomfort, the best positions for sleep are on your back or side. If a mattress is too soft, you could sink too far into it and experience pain from bottoming-out onto the firm base layer. “In my experience, once the flexibility or range of motion (ROM) of [the] shoulder is optimized the pain improves,” wrote Dr. Steve Mora, an Orange County Shoulder Specialist at Restore, in a blog post on the company’s website. Take breaks throughout the day to stretch by rolling your shoulders backwards 10 times, squeezing shoulder blades together 10 times and bringing your eye to your shoulder 10 times. Depending on your particular medical situations, some experts will recommend gentle stretching of either your neck or your shoulder before heading to bed. Try to use a full-length body pillow. Some ways you can prevent neck pain from starting include: Almost everybody will experience a sore neck at some point. However, if you aren’t ready to purchase a new mattress or pillow and are experiencing shoulder pain, avoid sleeping on the affected side. If you regularly snore or deal with sleep apnea, you may want to try sleeping on your side instead of your back. Katie manages the day to day operations of the Mattress Clarity news site and reviews sleep products in addition to writing and editing sleep news. If you regularly experience a sore neck and shoulders when you sleep, the best way to prevent it is to sleep in a different position or find a pillow that works to align your spine. See our. Please consult a sleep doctor or other medical expert if you have questions related to your own health.]. Almost everybody has experienced a sore or stiff neck at some point. Nectar Mattress Review – Affordable Comfort? Use good posture with shoulders in line with your hips and ears sitting directly above your shoulders. Home » Blog » How To Sleep With Neck Or Shoulder Pain. Using a cervical pillow or a memory foam pillow can help support your head or neck. Your pillow should be a carefully … See if Nectar is as sweet as everyone is saying. To avoid aggravating a sore shoulder, it’s a good idea to sleep either on your opposite side or your back. It’ll take some experimenting to find out what works best for you, but you can narrow down positions to avoid based on the body part that’s giving you trouble. It curves the other way in your upper back. Practice better sleep habits such as avoiding TV and blue light sources to improve your sleep quality. By letting your top hip flop a little, you’ll prevent lumbar rotation—and thus prevent nightly, and morning, pain. Roll your shoulder back and down 10 times. For sleepers with shoulder pain, it’s best to avoid sleeping on your side, especially the side that you have the most pain on. Did you know that there are some sleeping positions that are considered healthier than others? Bring each ear to your shoulder 10 times. Find the best pillow for you. If you like sleeping on your back, place a pillow under your knees or use a … © 2005-2021 Healthline Media a Red Ventures Company. The best way to support your neck is either sleeping on your back or your side. Overall, try to avoid a very stiff or high pillow. Use a pillow between your legs when you are on your side, or behind your thighs if lying on your back. The muscles of the neck run from the base of the skull to the upper…, A stroke that results from neck cracking is rare but it can happen. Worn joints from conditions like osteoarthritis, Sleeping incorrectly in a bad sleeping position. Plus infused copper, so you’re sleeping cool in comfort. Many people find that using a memory foam helps them manage their neck pain. These two positions put less pressure on your spine and allow your neck to rest in a natural position. Back with Pillow in Armpit: Since back sleeping promotes even spinal alignment without putting added pressure on either shoulder, this is often the best position for people with shoulder pain. It curves forward at your neck and lower back. A 2019 study found that combining a viscoelastic polyurethane memory foam pillow with chiropractic treatment was more effective than chiropractic treatment alone. Keep in mind, though, that your habits throughout the day can prime your neck to … The best sleeping position for arthritis in the neck reinforces a posture that aligns your spine in a straight, neutral alignment. Get Proper Rest. RELATED: Best Mattress For Lower Back Pain And Sciatica. Side sleepers put a lot of pressure on their shoulders and other pressure points like the hips and knees while they sleep. If you sleep with your arms up above your head, this may end up worsening your shoulder pain. “In cases where the pain is caused by inflammation, such as tendinitis or bursitis, the night time pain may permanently resolve.”. It allows a neutral arm, neck, shoulder and … A full-length body pillow is quite helpful if you feel pain with a … The original Purple mattress launched a new kind of bed-in-a-box: one with unique materials and…, Memory foam is more popular today than ever – just scanning the Internet for memory…, Since its inception in 2014, Casper has taken the bed in a box market by…. So how do you choose the best pillow for you? Side sleepers need softer mattresses that contour to their body to alleviate pressure in the hips and shoulders, while back and stomach sleepers need a more firm mattress to keep their spine aligned. We'll discuss pros, cons, cost, and where to buy. Sleeping on your stomach puts excess stress on your vertebrae. Stomach sleeping is the worst sleeping position for people who have neck pain since this position already puts a lot of strain on the neck and lower back, especially if you also use a thick pillow. All rights reserved. If you’re on your back, you can try putting a pillow next to your sore shoulder to discourage yourself from rolling that direction in the middle of the night. By the morning, your neck will be hurting. Some people benefit from a rolled up towel placed under their neck for added support. Healthline Media does not provide medical advice, diagnosis, or treatment. Read our guide on the best pillows for neck pain for an extensive list of choices. Whether you are looking to buy a mattress, sheets, or a pillow, or you just want to sleep better, we are here to help. When sleeping in this position, it’s a good idea to use a pillow high enough to keep your neck neutral but not so high that your upper ear is forced toward your shoulder. “Your pillow helps to support a healthy sleep posture.”. Selecting the best pillow for your sleeping position is one way to alleviate nighttime neck pain. Picking the right pillow might just be the solution to your persistent pain. If you suffer from neck pain, it’s important to make sure your neck is supported while you sleep. On the other hand, if a mattress is too firm, you won’t be able to sink in enough and will feel pressure build up in your shoulders. Stretching your neck loosens your tight muscles and may help relieve your pain, according to experts from Spine-Health.com. Back sleeping will be more comfortable for people who have shoulder pain. Two sleeping positions are easiest on the neck: on your side or on your back. When it comes to neck pain, your pillow is going to play a bigger role in your comfort level since the main purpose of a pillow is to support your head and keep your neck in neutral alignment. However, over time, you’ll become more comfortable as the new position becomes familiar. This neutral position can provide a pain-free sleeping posture for shoulder pain … We’ll also take a look at what else you can do before bed to help minimize discomfort. Sleeping on your stomach puts your neck at an awkward angle that may make your pain worse. Gently stretching your neck before bed and when you first wake up may also help you manage your pain. These are both less stressful on your spine than sleeping on your stomach. The back in particular is recommended; just make sure to use a pillow that supports the curvature of your neck and a flatter pillow to cushion your head. 10 of the Best Pillows for Neck Pain and How to Choose One, 5 Tips for Choosing the Best Mattress for Pain-Free Nights, sleeping on your back with a pillow under your knees, sleeping with a pillow between your knees. Some of the common causes of neck and shoulder pain include: One of the big culprits of your neck or shoulder pain could be your sleeping position. Sleeping with arms at side, or supine position means that you’re lying horizontally on your back. Sleeping in a position that avoids putting pressure on the neck or shoulders can usually help reduce neck pain and improve sleep. According to the Cleveland Clinic, the following stretches may help: Neck pain becomes more common as you get older and the muscles in your neck weaken. Get special coupons, discounts, and giveaways! This sleeping position has shown to put the least pressure on the joint areas in the shoulders, and the rest of the body. This sleeping position is also a good option for pregnant women and individuals who struggle with snoring or obstructive sleep apnea. When you think about how much work your neck does in even the simplest of actions, it’s no surprise that so many people suffer from pain in the neck muscles and shoulder muscles. Experts say this causes undue stress to your neck. This means that the top of your upper arm bone is rounded - the "ball" - and it rotates around in the concave part of your shoulder blade - the "socket" - leading to the range of motion your shoulder … Sleeping on your side with a support pillow seems to be the best. In fact, even something as simple as the way you look at your phone could be the cause of your neck pain. Sacrificing sleep to deal with shoulder or neck pain can be frustrating, especially when you can’t figure out the cause of your pain. Your head position should be only slightly raised so that it’s at a similar angle as when you’re standing. The position that you sleep in is strongly related to the quality of your sleep. A supportive mattress can go a long way in keeping you comfortable and in proper alignment while you sleep. Sleep On Your Back. Tips To Sleep Better With Arthritic Shoulder Pain 1. Research has shown that back or side sleeping is the best sleeping position for neck pain. Understanding how you sleep is important in alleviating shoulder or neck pain. A small 2017 study found that people who sleep with their … She hails from Austin, where she lives with her growing family. One suggestion they frequently make is to stretch the shoulder. Lightweight sleepers are typically best supported on softer mattresses, while heavier people (200+ pounds) need a firmer mattress to offer the best support. Fill: 75% Latex and 25% Polyester Fiber. If you sleep on your back, choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head. On Your Painful Shoulder Elevated. Neck pain often goes away on its own, but in about 50 percent of cases, it becomes a chronic problem. If you’re having trouble sleeping with neck or shoulder pain, switching your sleeping position over to your back may be enough to alleviate your pain. This is usually the best sleeping position for shoulder pain. Insane comfort at an insanely affordable price. A lack of proper rest can inhibit the natural healing of shoulder pain causing it to … You can also try using a soft feather pillow that forms to your head or a pillow with cervical support. 3. At any given time, about 10 to 20 percent of adults deal with symptoms of neck pain. The kind of support you need from a mattress has a lot to do with your body type and your sleeping position. Sleeping on your side or back can help you keep the stress off your neck and manage pain. Adjustable height. The World Health Organization lists back and neck pain as one of the most common disabling muscle or bone injuries, along with arthritis and bone fractures. Sleeping on your back: The best sleeping position for shoulder impingement is sleeping on your back. This faulty alignment can put excess stress on your neck. Most people move around in the middle of the night, so having extra pillows around can help you stay comfortable even if you shift. By letting your top hip flop a little, you’ll prevent lumbar rotation—and thus prevent nightly, and morning, pain. While only 8 percent of people sleep on their backs, it is well-known to be the best 3. If you find yourself looking down at a phone or computer for most of the work day, make these simple adjustments to stop neck or shoulder pain before you go to sleep. We've rounded up 10 of the top-rated pillows for neck pain. The Best Sleeping Positions for Neck Pain. Stomach sleepers aren’t in danger of putting direct pressure on the shoulders; however, stomach sleeping can be dangerous and harmful to the neck (especially if you sleep with a thick pillow). There are different types of stretches depending on where the pain is located in your neck. Picking the right pillow might just be the solution to your … Ideally, you should sleep on your back or side to avoid neck pain. With a foam and hybrid option available, the Casper has a fantastic support and comfort option for a sleeper with any preference. In this position, your head is forced to one side for hours at a time. Yup! A lot of back, neck, and shoulder pain is due to our sleeping positions. Her work can be found in print and online publications like Discover Magazine, USA Today and The Huffington Post. Buy at Amazon, $99.95. If you … To help prevent neck pain when you wake up, there are steps you can take to support your neck and reduce the strain on your neck muscles. Hold your phone in front of your face instead of looking down. Best Sleeping Positions for Neck Pain The best sleeping positions for the neck are on your back or your side. A sore neck can make getting a restful night’s sleep difficult. Some factors may increase the risk of it happening, including high blood pressure…. Our team personally tests all the sleep products we review to keep your REMS long and your dreams deep. If you face rotator cuff pain—or shoulder pain, in general—try sleeping on your back with a small pillow nested between your shoulder … The muscle connects the atlas (the topmost vertebra…, Scalenus medius, also known as the middle scalene muscle, is a neck muscle that spreads from the posterior tubercles (back sections) of the transverse…, Neck muscles are bodies of tissue that produce motion in the neck when stimulated. Supports… Welcome to Mattress Clarity! Other considerations for sleeping with neck pain. Again, the natural position of your neck is to jut forward slightly from your shoulders. You can also do a few simple exercises to relieve neck pain and work toward a better night’s sleep. You can alternate between the two, depending on which provides more relief. All hope is not for side sleepers though! Make sure you don’t take it on an empty stomach, don’t exceed more than 1,200 milligrams in 1 day, and don’t take it longer than 10 days unless approved by a doctor. This is because sleeping on your back helps your head, neck, and spine stay in neutral alignment – which is absolutely key to reducing your chances of neck (or back) pain at night. Watch: 3 Evening Tips for Sleeping with Neck Pain Video. The Best and Worst Sleeping Positions Depend on Your Pain The first thing to know is that the best sleeping position to ward off pain varies from person to person. Last medically reviewed on July 28, 2020, Waking up with neck pain could be a sign that your pillow or sleeping position doesn't fully support your neck. Combating neck and shoulder pain while you sleep is far-reaching—your sleeping position, the right pillow and mattress, practicing gentle stretches before bed, and practicing healthy posture habits during the day can all work to improve your sleeping experience. There are many reasons for neck or shoulder pain – some are out of our control and others can be fixed with the change of a pillow or mattress. See our take on the colorful mattress that has taken the internet by storm. Why Are You Waking Up with Neck Pain, and What Can You Do About It? In some cases, shoulder pain from sleeping occurs due to a person’s sleeping position. Maintaining good posture throughout the day and taking regular breaks to stretch can help reduce tension so you sleep better. When you sleep on your back, little to no pressure is placed on your shoulders, neck, and back. Yes, I know it seems painful, but it’s not. Hug a pillow, as this will put your top shoulder in an open position. Not only is sleeping on your back going to help you alleviate a lot of the pain associated with sleeping on your shoulder, but it is better for your health for a variety of reasons. Here you’re putting an … She is a Certified Sleep Science Coach and has a master’s degree in Journalism from Northwestern University and has a background in health and science content. Polymer never felt so good. Have the bottom pillow supporting your shoulders and the top pillow supporting your neck. Sleeping on your back helps maintain your spine’s natural curves. If you notice soreness or stiffness in one or both shoulders, try placing a pillow in the armpit beneath the shoulder… Sleeping On Your Back with Shoulder Support If you face rotator cuff pain—or shoulder pain, in general—try sleeping on your back with a small pillow nested between your shoulder blades. So what does that mean for the other sleeping positions? But making a few adjustments to the way you sleep can help you manage your neck pain and prevent you from spending hours in poor positions overnight. Sleeping on the wrong mattress or pillow could also be a cause of concern, especially for sleepers with shoulder pain. Avoid using your phone in bed. Try using a horseshoe-shaped pillow on planes and other transport. Let’s examine which sleeping positions are most likely to help you manage your neck pain. You can use a thinner pillow in this position than you would when sleeping on your side. Match your pillow height with your sleeping position. Here’s how to buy the best mattress for a pain-free night’s…, The longus colli muscle is found on the anterior (front) side of the vertebral column in the neck. Making sure you’re getting a good night’s sleep is one of the best ways to heal from neck pain. Of course, it’s not always that simple. Keep your computer monitor at eye level by adjusting your desk and chair as needed. But for some people, a simple fix like sleeping on the best mattress for neck and shoulder pain, adjusting your sleeping position, or changing out your pillow could be enough to help alleviate your pain. Income Disclosure: I may earn a small advertising fee (at no extra cost to you) if you purchase items through links on this page. If possible, sleep on the opposite side and place a pillow between your knees for added comfort and to help maintain a good sleep posture. We receive free products to review and participate in affiliate programs. You may need to improve your posture while you sleep by choosing a position that helps keep your spine in … In fact, doctors prescribe the ideal sleeping position depending on the kind of pain such as Another important factor is sleeping on bedding products that support proper alignment. The most important thing is keeping your neck and spine aligned, based on your sleeping position. No matter your age, spending too much time in bad postures can lead to pain. Check out our list of the best mattresses for side sleepers to make sure you have a mattress that properly supports this position. Best Sleeping Position for Neck Pain. However, it's very important to make sure you have the right pillow for your head and shoulders. Pick A Supportive Pillow. The professionals at Restore Orthopedics and Spine Center in Orange, California, say that they often hear common complaints about shoulder pain keeping people awake at night. Some pain-related issues, like joint pain from aging or injuries, don’t always have the easiest fixes. It may be best to consult with a medical professional before trying any specific stretching to make sure you’re loosening the right muscles and not potentially making things worse. Side Sleeping Aligns the Spine Side sleeping relieves neck and shoulder pain because it aligns the spine and hips and is gentle on the head and neck. Push the back of your head into your hands for 30 seconds. To avoid exacerbating your shoulder pain, you will want to make sure you have a mattress that isn’t too soft or too firm. Being aware of the best sleep positions for back, neck, and shoulder pain, and adjusting how you sleep can make a huge difference to how much pain you’re living with. Health experts say back sleeping is the best sleeping position above all others. Just be sure to sleep with your arms relaxed to your side. Squeeze your shoulder blades together 10 times. Improve your sleep by adjusting your sleep position, picking out the right mattress and pillow pillow, and adding in simple changes to your everyday routine. Mattress Clarity was founded in 2015 with one goal in mind: to make your mattress and sleep product purchase decisions as simple and easy to understand as possible. Some people find that heat and ice also helps them manage their pain. Best Mattresses For Back Pain Relief In 2021, Best Mattress For Lower Back Pain And Sciatica. Check out our full About page for more information about our website and our team! The Overall Best Pillow For Side Sleepers with Neck & Shoulder Pain. Again, you may be tricked into thinking that sleeping without a pillow is a workable solution. Or perhaps your posture or the way you…. Firmness: … When your head is rotated while sleeping on your stomach, the back pain can spread to your shoulders. If your neck pain makes turning your head to one side painful, though, you should always choose to sleep on the opposite side, the one your neck … When many people think of a comfortable mattress, they imagine something that contains memory foam…. With chronic pain, sometimes it seems impossible to find a comfortable sleeping position. Your spine naturally arches in three places. Fortunately neck pain from common pains & strains, poor posture, overuse and incorrect sleeping positions can be treated at home, with many options to improve your sleep experience. Take frequent breaks from long periods of sitting. This can force the neck to remain flexed while your sleep and lead to additional neck pain. Some positions that you may find help relieve your pain include: A 2015 study found that people with chronic neck pain are less likely to improve if they experience poor sleep quality. Research also says that to … Sleeping on your side is one of the best ways to keep your head neutral, with your chin straight ahead. 1. Setting up your bed to best maintain these natural curves can help you minimize neck or back pain. Two firmnesses, one great memory foam feel. Best sleeping position for neck pain The position that you sleep in is strongly related to the quality of your sleep. There are some optimal positions if you suffer from back, neck or shoulder pain. Best Sleeping Position for Neck Pain If you have spent the entire day with stiff and sore muscles , then you probably want to know how to sleep correctly with neck pain at nighttime. If you’re dealing with neck pain, it’s a good idea to avoid sleeping on your stomach. It may be difficult to change your sleeping position, since your preferred position is often determined early in life. We’ve put together expert advice on how to sleep with neck and shoulder pain, including some quick tips on changes you can make in your own bedroom. “A good sleeping posture is key to sleeping soundly, night after night, and to waking without pain and stiffness,” says Dr. Michael Breus, a clinical psychologist and noted sleep expert in a blog post on his website.