If you find yourself waking up with back or neck pain, the way you sleep might be part of the problem.
To help connect the dots between sleeping posture and pain, we turned to Cameron Kia, MD, a spine surgeon with the Bone & Joint Institute at Hartford Hospital.
Here’s why your sleeping position matters, plus some tips for better rest.
It starts with your sleeping position.
How you sleep affects how you feel — mentally and physically. Your sleep posture might even be behind your neck or back pain without you realizing it.
“Studies show that certain sleep positions can put mechanical stress on the neck and back, leading to pain,” explains Dr. Kia. “Even spending 10 minutes in an excessively flexed or rotated position can increase muscle spasms in the cervical and lumbar region.”
So, how do you know if your sleeping position is to blame? Dr. Kia highlights some common signs:
- Nighttime symptoms that worsen as you sleep.
- Arm or leg pain that wakes you up at night.
- Difficulty getting out of bed in the morning.
- Waking up multiple times due to neck or back pain that isn’t present during the day.
> Related: 6 Ways to Treat Back Pain at Home
5 tips to get some ZZZs.
If your sleeping position is causing your neck or back pain, counting sheep won’t do much good.
Instead, try these simple adjustments from Dr. Kia to wake up pain-free:
1. Align your spine:
Proper alignment is key when it comes to preventing pain. Focus on keeping your neck (cervical spine) in line with your upper back (thoracic spine) to prevent muscle spasms and discomfort.
> Related: Should I See a Doctor or a Chiropractor for Back Pain?
2. Avoid sleeping on your stomach
While sleeping on your stomach may feel comfortable initially, it places unnecessary rotational stress on your neck and spine. The unnatural angle of your neck can lead to stiffness and discomfort. Instead, try sleeping on your back or on your side with proper pillow support.
3. Choose the right pillow
A supportive pillow is essential – try to find one that supports your head without tilting it too far forward or back. If you have radiating pain down your arm, it might indicate nerve compression. In this case, try placing a pillow under your arm for support.
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4. Upgrade your mattress
Your mattress also plays an important role in supporting your spine. Firmer mattresses can help keep your spine aligned if you have back pain. Side sleepers may find they put too much pressure on the shoulders or hips, causing discomfort. When picking a mattress, be sure to test different firmness levels to find the right balance of comfort and support.
5. Try a reclined position for back pain
If you have significant lower back pain, lying flat might be uncomfortable. If this is the case, try sleeping in a recliner or on an adjustable bed to help ease strain.
> Related: 4 Signs It’s Time to See a Doctor for Your Back Pain
Should you see your doctor?
If lack of sleep impacts your life, it’s time to consult a healthcare provider. Here’s how a consultation can help:
- Understand your neck pathology: Identifying specific issues with your neck can guide the best sleep positions for pain relief.
- Assess sleep apnea risks: If you struggle with snoring or have difficulty breathing in certain positions, follow up with your primary care doctor to see if you have underlying sleep apnea.
- Get personalized sleep guidance: The ideal sleep position varies based on individual needs. A spine expert can help you find what’s best for you.
“If poor sleep is causing daily mental or physical strain, let us help you,” says Dr. Kia. “We’ll work together to create a plan so you can start sleeping comfortably and get back to feeling your best.”
