Are Your Sleeping Habits Causing Your Neck or Back Pain?

Are Your Sleeping Habits Causing Your Neck or Back Pain?

If you wake with a stiff or sore neck or back, it’s possible that your sleep habits are to blame. Using the wrong pillow, sleeping in the wrong position, or using the wrong mattress can all contribute to your discomfort. But the good news is that there are things you can do to improve your sleep habits and wake without pain.

Know your sleeping position

So much of your success in managing your sleep habits depends on how you sleep now. Are you a side sleeper, a back sleeper, or a belly sleeper? Do you often wake with your hand beneath your pillow or your head? Pay attention to your sleep habits that may be causing pain and do your best to change your habits.

Choose the right pillow – or pillows

Once you know how you sleep, you can choose the best pillow for the support you need. If you already sleep on your back, congratulations! Experts say this is the best position to help maintain your spine’s natural curves and prevent neck or back pain. Be careful not to choose a pillow that is too thick or fluffy. You can determine the best size with this quick test: stand against a wall with your pillow behind your head. Are you looking straight ahead or are you looking toward the floor? A pillow that’s too large will force your chin down and create potential problems for your neck.

Side sleeping – the next-most preferred position – may require some support to keep your spine aligned. Consider sleeping with additional pillows to keep your head, shoulders, hips, and knees on the same plane. Pillows between your knees, and sometimes in front of your chest or belly to rest your arm to prevent your shoulders from rolling forward which could rotate your neck while you are sleeping. The idea is to keep blood flowing through your joints and subsequently your nerves to prevent pain.
Address harmful sleep habits

If you are in the habit of sleeping on your stomach, now is a good time to start transitioning to sleeping on your side or back, if you can. Sleeping on your stomach forces your neck to tilt on one side for an extended period of time and forces your lower back to arch inward due to gravity, leading to neck and back pain. Try a cervical pillow that is especially designed to keep your neck in place for back-sleeping. Tuck firm pillows, rolled up bath towels or blankets, or a long body pillow on either side of your body to keep you from rolling onto your stomach during sleep.

If you frequently sleep with your hand under your head, that’s another habit you should try to break. A 2017 study found sleeping with one hand up by the head significantly increased neck and shoulder pain. A 2010 study on side sleepers found people who slept on soft feather pillows woke much more frequently than those who slept on firm latex pillows, so consider a firmer pillow as a way to improve your sleep.

Manage your pain with expert orthopaedic care

If your sleep habits are causing you to have regular neck or back pain, consider incorporating stretching and massage in your routine while you work to improve your habits. You may also want to consult with an orthopaedic specialist to ensure you’re not dealing with something more serious than sleep-related aches and pains.

Since 1972, the specialists at DOC Orthopaedics and Sports Medicine have been committed to providing exceptional orthopaedic care through innovative techniques, quality services, patient communication, and education. With specialties ranging from general orthopaedics and physical therapy to sports medicine, joint replacement and more, the doctors at DOC Orthopaedics and Sports Medicine can provide local expert care for any orthopaedic disorder or injury and help put your life back in motion. Click here to schedule an appointment today!