The best sleeping position for neck pain is one that keeps the spine properly aligned and reduces strain on the neck muscles. The two best positions for neck support are sleeping on the back or side.
Best Sleeping Positions for Neck Pain
Sleeping on the Back (Best for Spinal Alignment)
- Keeps the head, neck, and spine in a neutral position.
- Reduces pressure on the neck and allows muscles to relax.
- Works best with a contoured cervical pillow that supports the natural curve of the neck.
Pillow Recommendation – A thin or orthopedic pillow that cradles the neck while supporting the head. Avoid high, fluffy pillows that push the head forward.
Sleeping on the Side (Best for Comfort and Support)
- Keeps the neck aligned with the spine if the right pillow height is used.
- Reduces pressure points on the neck and shoulders.
- Works best with a firm pillow that fills the space between the ear and shoulder.
Pillow Recommendation – A medium to firm pillow that supports the head and keeps the neck level with the spine. A body pillow can also help keep the upper body in alignment.
Worst Sleeping Positions for Neck Pain
Sleeping on the Stomach (Worst for Neck Health)
- Forces the head to stay turned to one side for long periods, straining the neck.
- Puts unnecessary pressure on the spine, increasing stiffness and discomfort.
Alternative Tip – If sleeping on the stomach is a habit, try placing a thin pillow under the chest and using a very low pillow or no pillow at all for the head to reduce strain.
Additional Pointers for Neck Pain Relief While You’re Sleeping
- Choose the Right Mattress – A medium-firm mattress provides better spinal support.
- Use a Cervical Pillow or Neck Roll – Helps maintain the natural curve of the neck.
- Try a Towel Roll for Extra Support – Rolling a towel and placing it under the neck inside the pillowcase can provide additional support.
- Keep the Shoulders Relaxed – Avoid tucking the chin into the chest or hunching shoulders up while sleeping.
- Maintain Proper Sleeping Posture – Align the head and neck with the rest of the spine to minimize tension.
Adjusting sleeping habits can make a significant difference in reducing neck pain and improving overall sleep quality. If pain persists, consulting a healthcare provider for further evaluation may be beneficial.
