Best Sleeping Positions for Neck Pain: Chiropractor Tips for Better Rest

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  1. If you wake up with neck pain, your sleeping position could be part of the problem. How you sleep affects spinal alignment, muscle tension, and how well your body recovers overnight. The right sleeping position supports your neck’s natural curve, keeping your head, spine, and shoulders in balance.

    Best Sleeping Positions for Neck Pain

    1. On Your Back (with Supportive Pillow)
      This position keeps your spine neutral. Use a thin or contoured pillow that supports the curve of your neck without lifting your head too high.

    2. On Your Side (with Head Aligned to Spine)
      Side sleeping works well if your pillow fills the space between your head and shoulder, keeping your neck straight. Adding a small pillow between your knees helps with spinal alignment.

    3. Avoid Stomach Sleeping
      Sleeping on your stomach twists the neck to one side and strains the spine, often making pain worse.

    Other Helpful Tips

    • Choose a memory foam or cervical pillow that supports the neck’s curve.

    • Keep your phone and reading position neutral before bed, no looking down.

    • Stretch your neck and shoulders gently before sleeping to relax tight muscles.

    The Chiropractic Perspective
    At KIRO, doctors often find that correcting sleeping posture significantly reduces neck pain. Adjustments paired with better sleep habits help prevent stiffness and morning discomfort.

    “Neck pain usually isn’t just from one night, it builds up over time. Changing how you sleep can make a lasting difference in how you feel each morning.” — Dr. Saeed Hafez

  2. FAQs

    1. What’s the best sleeping position for neck pain?

      Back or side sleeping with proper pillow support.

    2. What pillow is best for neck pain?

      A memory foam or contoured cervical pillow that supports the neck curve.

    3. Is it bad to sleep on your stomach?

      Yes. It forces your neck to twist and increases strain.

    4. How do I stop waking up with neck pain?

      Improve posture, stretch before bed, and use a supportive pillow.

    5. Can chiropractic care help with neck pain from sleeping?

      Yes. Adjustments restore motion and relieve tension caused by poor sleep posture.

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