Tips for reduce back and neck pain while sleeping

If you have back and neck pain, let's find out together which sleeping position you should avoid and which sleep position you should follow!

How many times have you woken up with back or neck pain? Could the pain be interrupting your sleep, even at night? Trying to understand what back and neck pain is all about? Neck and back pain is one of the most common forms of pain people experience. One of the most important reasons for this is your sleeping position.

Most of us don’t think twice about how we sleep; we just get into bed and find a comfortable position. However, sleeping on your side, back or stomach, all positions greatly affect your health. Not only that, your sleeping position also plays a key role in snoring, acid reflux, heartburn, sleep apnea and even wrinkles.

There are some sleeping positions that put extra pressure on your neck, shoulders, hips and lower back, all of which can cause back and neck pain. Here are the sleeping positions that can worsen your back and neck pain;

Tips for reduce back and neck pain while sleeping
Reduce back pain


If you are in the habit of sleeping on your stomach, stop it right away. This position can be injurious to the back and neck. It can increase back pain and twist the neck. But if you want to sleep on your stomach, simply place a pillow under your lower abdomen or pelvis to get relief from back pain.

2. Lying in the fetal position

This is a favourite sleeping position for side sleepers, but those who suffer from back and neck pain should avoid this position. You sleep in a fetal position when you lie on your side and bring your knees to your chest. Sleeping in a fetal position can put your back and neck in an arched position while you sleep. It also causes muscle tension during sleep. If you are still sleeping in this position, fold your hand under the pillow to support your head in this position.

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The bed can be a comfortable way to lie down, but putting your arm under your head is not the best way to rest. This can press on the nerves that space the arm, causing numbness and tingling, also known as a dead fish arm. However, sleeping with your lower arm under your pillow or with your upper leg extended can directly cause shoulder and neck pain.


1. LAY ON back

If you suffer from back and neck pain and want to manage them, you should lie on your back. This will distribute the weight of the spine evenly and is therefore considered the best position for your spine health as the back stays straight. This will reduce the pressure on the disc, thus preventing neck and back pain.

Also, this position reduces acid reflux and minimizes facial wrinkles. You can also put a pillow under the knees to maintain the natural curve of the spine.

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2. SLEEP upright

Sleeping upright is neither naturally healthy nor unhealthy. As long as you can rest comfortably and get enough sleep, the upright position may be the best option. Sleeping in an upright or supine position will allow the person to relieve back and neck pain. Many people find relief for both neck and back pain by sleeping in an upright or supine position. Also, this position is common among pregnant women for back pain.


You can sleep on your side with your legs slightly bent, your arms outstretched, and your head slightly off-centre. This sleeping position can be beneficial in combating back pain. Use a thick pillow to support your head as you need to maintain the natural curve of the neck. Not only that, this sleeping posture can also prevent snoring. Try switching sides every few hours to avoid back and neck pain.


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