Avoiding Back and Neck Pain When Sleeping - Page 3

Dr. Jason Moore

Sleeping habits. It is best to sleep in the neutral position; that is, with your spine straight, not bent or twisted to the side or flexed forward. Stomach sleepers will have neck problems. It's not a matter of if, but when. If you must sleep on your stomach, place a pillow under your torso to limit strain on the neck. Sleeping on your back or side is better.

If you sleep on your back, use a very thin pillow or none at all. A thick pillow will prop your head forward, reversing the normal curve in your neck. Instead, try a rolled-up towel under your neck, just thick enough to fill the hollow spot. Too much bulk can cause neck soreness by morning. There are numerous pillows available that are very beneficial. Consult your chiropractor to find out which one is best for you. To relieve stress on the lower back, try placing a pillow under your knees.

If you sleep on your side, you will need a pillow that's thick enough to keep your head level with your spine. You want one that will conform to your shape, and one that will support your neck and your head. Two pillows that I have found to work best: a down or high quality feather pillow and a water-filled pillow made by Mediflow. The water pillow has a water compartment as a base underneath the fiberfill. It works great because you can adjust the amount of water needed to hold your head level with your spine. I have not seen these sold in stores. Ask your doctor of chiropractic.

When sleeping on your side, avoid the fetal position. Keep your spine straight with your knees bent, but don't bring the knees up too far. To reduce stress on the hips, place a thin pillow between your knees. Always switch sides and avoid sleeping on one side all the time.

If you switch positions during the night from back to side, you will need varying types of support for your head and neck. I personally start on my back with a rolled-up towel under my neck, and later turn on my side. I keep my down pillow close by to use when I'm on my side. A special pillow has been designed for the person who sleeps on their back and side, called the Tricore. It combines the neck roll with a thicker section for side-sleeping.

"My arms go to sleep." This is a common problem and is often brought on by certain sleeping positions. The primary cause, however, is usually a pinched nerve in the region of the spine that supplies nerves to the arms (the base of the neck). Interestingly enough, neck pain is not always present. In nearly every case, chiropractic adjustments will correct the cause of this symptom and bring relief.

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