Are you dealing with neck pain, maybe even headaches, shoulder tightness, and soreness? There is one simple habit that might be making your neck pain worse.
What is it?
It is sleeping on your stomach.
It is a sleeping position that I do not recommend for anyone, except for one or two specific situations. The reason why stomach sleeping is so hard on the neck, is that in order to breathe, you have to turn your head to one side. And not only do you stay in this position for a long period of time, you have the weight of your head pushing down into your neck joints and keeping them almost at full end range. It is a lot of significant strain on the neck!
What I would recommend instead, especially if you are addicted to sleeping on your stomach, is sleeping on your back or side. And you will need some help with this.
In order to sleep on your back, you will need a pillow or two under your head so that your head can stay supported in the center of your pillow and not drift side to side. Then, put a pillow or a leg prop under your knees. This will help stabilize your low back, which will help stabilize your spine clear up to your neck.
In order to sleep on your side, you will need a pillow between your knees (or at least keep your legs stacked on top of one another and slightly bent). Then, you can add a pillow to your chest almost like a hug. This will help to keep you from twisting one way or the other and out of side-lying. And, use a pillow or two under your head (and not under your shoulder) to keep your head in neutral. You don’t want to have too many pillows pushing your head one way, or too little pillows, which forces you to compromise shoulder positioning so that your head can rest.
I hope this helps, and you can improve your neck pain and get some appropriate zzz’s!
Heal today, transform tomorrow. Unlock your potential to heal, learn and grow. – Dr. Barb Wally, LLC
Note: These blog articles are not in exchange for a one on one Physical Therapy visit. Please contact me if you are interested in receiving a Physical Therapy visit!
*This content is original and copyright Dr Barb Wally, LLC*
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