How to sleep with neck pain

Women leaning her head forward into her left hand, exposing her neck

Neck pain is a common complaint. Whether it’s a temporary issue, or it’s chronic, a sore neck can make getting a good night’s rest difficult. But making a few changes to the way you sleep can help you manage your neck pain and prevent you from spending hours in uncomfortable positions overnight. 

Most people have a preferred sleeping position that’s determined when they’re young. So it may be difficult to adjust sleep positions in the short-term. However, over time, you’ll begin to feel comfortable with the new sleep position and find you’re having a better night’s rest and waking up with less neck pain.  

Below is a rundown on the different sleep positions and how they may impact neck pain. 

Sleep positions 

Sleeping on your back

This may be one of the best positions for people experiencing neck pain. Sleeping on your back ensures weight is evenly distributed throughout your body and avoids unnatural or unnecessary curves in the spine. You can use a thinner pillow in this position than you would sleeping on your side. This ensures your head is only slightly raised so it’s at a similar angle to when you’re standing. Alternatively, a cervical pillow or a memory foam pillow can support your head or neck for better comfort and minimal neck discomfort. 

Sleeping on your side with legs stretched 

Sleeping on your side is also a great position to keep your head neutral and your chin straight ahead. It’s a great alternative for those who are prone to snoring, as sleeping on your back better opens the airways and can reduce snoring.  However, ensure your shoulder is not on the pillow by having the pillow thick enough to create a straight line from the head and neck down through your spine. 

Sleeping on your side with legs curled up towards chest 

Sleeping on your side with your legs curled may not benefit those who are having back issues. This position does not provide even weight distribution throughout your body and can cause you to wake up the next morning with back pain. 

This position doesn’t provide spine alignment for the shoulders and neck. It also does not evenly distribute weight throughout your body and can lead you to wake up in the morning with back pain.

Sleeping on your stomach 

If you’re experiencing extreme neck discomfort, you’d want to avoid sleeping on your stomach at most times. This position pushes your head to one side for hours and places excessive pressure on your neck, exacerbating the symptoms of neck pain. 

Tips for sleeping with neck pain

If you sleep on your back: 

  • Try a thin pillow. A thin pillow ensures your upper spine is in its natural position with a slight forward curve. 

  • Try a cervical pillow. A cervical pillow helps keep your neck and head in a neutral position and prevents them from straining.

  • Try a supportive mattress. A mattress that is more firm than soft helps support your back and prevents it from sinking into the mattress and exacerbating your neck pain. 

If you sleep on your side: 

  • Try placing a pillow between your knees. This helps keep your lower spine in alignment with your hips, and pelvis.

  • Avoid tucking your chin in. Try to keep your chin neutral when sleeping in a fetal position. Tucking your chin in may force your head forward and enhance the effects of neck discomfort. 

  • Avoid overly high pillows. The ideal height of your pillow should be a height that ensures your ears are stacked vertically over each other. A pillow that is too high or low could increase the risk of you developing neck pain over time or make existing symptoms of neck pain even worse. 

Tips to avoid neck pain 

Although neck pain is more common amongst people of older ages, spending time in bad postures can also lead to discomfort and chronic issues. The following are some good habits for preventing neck pain:

  • Do stretches regularly to loosen up muscles and reduce stiffness in the body 

  • Sit and stand with good posture as much as possible.

  • Bring along a horseshoe-shaped pillow on long plane trips

  • Take hourly breaks during long periods of sitting and walk around 

  • Ensure your computer monitor is positioned at eye level to avoid straining your neck 

  • Invest in a height-adjustable table so you can work standing up and sitting down 

  • Avoid looking down on the phone for long times, hold your phone in front of your face instead

  • Avoid sleeping on your stomach as this could increase your risk of frequent neck discomfort 

  • Avoid carrying heavy bags with a strap

Key takeaway

Neck pain is an extremely uncomfortable sensation that can keep us awake at night and in pain during the day. It’s important to maintain good posture both throughout the day and during sleep to minimise the risk of developing chronic neck issues.

IF YOU’RE EXPERIENCING PERSISTENT DISRUPTIONS TO YOUR SLEEP, CONSULT WITH A PHARMACIST OR TRUSTED MEDICAL PROFESSIONAL TO DISCUSS POSSIBLE SOLUTIONS.

Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.

Rebecca Lim