Best Way To Sleep To Avoid Neck Pain

Best way to sleep to avoid neck painBest way to sleep when you are plagued with irritating neck pain and neck tension, and avoid aggravating your existing pain is to change sleeping positions or use sleeping aids such as specially designed pillows. While there are some neck pain causes that you can’t control, such as aging and wear-and-tear, you can help to minimize or prevent neck pain while you sleep. And that’s good news.

 Positioning The Best Way To Sleep To Avoid Neck Pain

Considering that you spend six to ten hours in bed, finding the best position to sleep in to prevent or minimize neck pain is rather essential. The two sleeping positions that work best are on your back or on your side.

Stomach-sleeping arches the back, making it tough on your spine. It also keeps your neck turned to the side, which can lead to increased neck stiffness and pain in the morning.

For most of us, we developed certain sleep habits and have our favorite sleep positions that we have been using since we were kids. And, if we start off in a better sleep position to reduce neck pain, chances are we are going to wake up in our favorite position in the morning!

But, if you can at least start off sleeping on your side or back, it’s at least a step in the right direction. And, even in the right position it is important to get the right support in pillows.

Pillows Help The Best Way To Sleep To Avoid Neck Pain

Pillows are very important in you are looking for the best way to sleep to avoid neck pain. Choose the wrong pillow and you can end up with more pain than you started off with.

If you sleep on your back, you need to make sure you have the right pillow to support your neck in the right places. You really need to steer clear of pillow that are high and stiff. These will keep your neck in a flexed position overnight and you will wake up with more pain and stiffness.

Dynatronics Concept 2000 Pillow, Medium

Because you have a natural curve to your neck, you should choose a round pillow to support that and a flatter pillow to cushion your head.  You can buy a special pillow that has built-in neck support and that is indented for your head to rest in. Or, you can tuck a small neck pillow into the pillowcase of a pillow that is softer and flatter.

Another option is to use a feather pillow. A feather pillow conforms easily to the shape of your neck. The bad thing about feather pillows is that they tend to ‘collapse’ over time and should be replaced each year. In the ‘old days’, housewives used to open the feather pillows, wash the feathers and add more inside new pillow ticking.

A more modern option is a memory-foam pillow. The memory foam conforms to the contour of your neck and head, providing support in the right places. You can even get cervical pillows that are made with memory foam. Memory foam pillows are purported to encourage proper spinal alignment while you sleep.

Best Pillow For Side Sleepers

Avoid Neck Pain

Side-sleeping is another best way to sleep to avid neck pain. If you are a side sleeper, you should look for a pillow that is higher under your neck than your head. This helps to keep your spine in good alignment. Another pillow you should have is a flatter pillow that you can put between your knees to also help in keeping your spine aligned. Full-length body pillows are great for draping your arm and leg over to maintain a healthy spinal alignment.

Best Neck Pillow For Leisure And Travel

If you are someone who spends time reclined in a lounge chair, you may want to invest in a cervical neck pillow that is shaped like a horseshoe. This helps to support your neck and prevent tilting your head from one side to another.

Jobri Travel Memory Pillows, BetterNeck Neck, 13w x 10l x 3h, Ivory

Sammons Preston Heels-Off, Medium/Large, 7.5H x 24W x 17D

The cervical pillow is also great for travel. Take it on the plane or train or in the car. Be careful not to get a pillow that is too big as it may force your head forward which will worsen your neck pain. When traveling, you can’t always find the best way to sleep to avoid neck pain but the cervical pillow should help.

Neck Massage For Muscle Tension

neck massageNeck massage is one of the best ways to get some neck pain relief. When you are in a lot of stress from your work or home life, one of the first places to suffer is your neck and shoulders.

Stress can cause unnatural muscle tension and tightening. This can result in excruciating neck muscle pain. Your neck becomes stiff and the pain radiates to the shoulders and back. It is so important that you start treating neck pain at the onset. If you let it continue, you will just get worse.

One of the first things and one of the easiest things you can do is some stretching and neck massage.  These can help a lot by relaxing and soothing the muscles and relieving pain at a faster pace. Always find time to do neck stretches at work or at home.

Treating neck muscle tension and pain with massage may require the help of health care professionals and massage therapists. Massage has long been used as an effective treatment method in relieving neck and shoulder pain and stiffness.

Getting a neck massage is as easy as heading over to your local shopping mall. Here you will often see a center kiosk equipped with massage chairs and masseurs. What a great way to relax during your lunch hour.

Methods for Neck Massage

Side Stroking

With the massage technique of side stroking, you are in a face-down position. The massage therapist will then use both of his hands to stroke on one side of the base of your neck. As the therapist moves toward the side of the neck, they will make stroking movements from the shoulders to the neck and the base of the skull.

The strokes are smooth and you should not feel when one stroke finished and the other starts. To achieve this, the massage therapists would usually lift their first hand and put it back to the shoulder, doing continuous strokes to the neck.

Pressure Technique

The pressure technique can be done by you. Before starting the neck massage, be sure that you use pressure techniques on the base of the shoulder. Move your hands down to the base of the neck by making small, circular and firm pressures on both sides using your middle finger.

Repeat this technique slowly, pressing into the hollow of the spine or on the side of the base of the skull. After which, return to the base and continue doing the slow firm pressures to stimulate the blood flow, relaxing your muscle tension.

Side Stretch

The side stretch can be done with a partner. Your partner must first cup her hand on your shoulders, and the other hand on the base of the skull. Let them slowly push your shoulder down while keeping your head in a neutral position. This method creates the best effect on the muscles in the neck. Do these stretches repeatedly to relax the muscle tension.

When you do a side stretch of the neck, make slow moves and avoid doing it too hard or quick. Pulling too roughly could cause more pain in the neck.

Neck Massage Therapy

If you think that massage therapy is what you need for your neck pain, look for a licensed massage therapy service. There you will find trained and licensed massage therapists very happy to massage your neck pain away.

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Epidural Shots For Neck Pain

Epidural shots for neck pain are a non-surgical treatment that can help in providing either short or long term neck pain relief.

When our spinal nerves becomes inflamed because of degenerative conditions that cause nerve compression, it can result in acute or chronic neck pain with numbness and muscle weakness.

Before deciding on a surgical treatment option, doctors may first suggest non-surgical treatment measures to help relieve the pain. And an epidural shot is one of these alternatives.

What Is An Epidural Shot and How Does It Work?

An epidural shot involves injecting an anti-inflammatory medication, which is usually a combination of steroids and anesthetics, into the area where the irritated nerves are located. This area is called the epidural space.

Steroids reduce the nerve irritation by preventing the production of proteins that causes inflammation; the anesthetic on the other hand blocks the nerve, causing a numbing sensation.

Here are the following diagnostic and therapeutic reasons for an epidural injection:

  • On a diagnostic note, doctor can usually identify the specific nerve that causes the problem by injecting the medication around the nerve root.
  • When administered for a therapeutic reason, a spinal epidural injection gives a short or long term relief. This can break inflammation providing relief for weeks or months.

Epidural Shots Do Not Cure

You should understand that epidural injections are not considered a cure for neck pain and any other spinal compressions. It is simply a method that doctors use to help relieve neck pain.

What To Expect During and After The Procedure

As the medication is injected into the epidural space, you may feel a tingling sensation or pressure. Depending on the extent of the swollen area, you may experience a burning sensation as the medication enters the epidural space. But this discomfort subsides when the injection is finished.

You may feel like there are pricking needles and pins in your extremities. If you feel this, let your doctor know right away.

Due to the numbness and discomfort that this treatment may cause, you can experience difficulty of walking on your own. This is just considered normal and is expected to subside after a few hours. Rest throughout the day and, with your doctor’s approval,  go back to your normal life the next day.

Epidural shots usually take effect in the first 48 hours. The effects will last for days, weeks and even months. Everyone has a different response.

How Often Can You Get Epidural Shots?

If the epidural shot for neck pain give you relief for a short period of time, then you can usually have another shot. However, doctors usually limit the number of shots that they give for a period of time, such as three per year.

Doctors believe that repeated injections can help to manage long term pain. However, this treatment is only temporary. Surgery is still the most successful treatment for a permanent solution for neck pain.

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Do Inversion Table Use Help in Neck Pain?

Inversion table use, let’s look at whether it helps provide neck pain relief? Inversion therapy acts somewhat like the spinal decompression treatment. If you suffer from neck pain, there are a few considerations you need to know before spending your money on an inversion table because this therapy is not for everyone. Also you may want to consult with your health care provider.

What Is An Inversion Table?

An inversion table is a table-like device where you lie at different angles to stretch your neck and back muscles. It is made up of a steel frame with locks and heel holders.

There is a bench that can be adjusted up to 180 degrees which would put you pretty much upside down. The purpose is to position your feet higher than your head, reducing the bad effects of gravity and letting gravity work in the opposite direction to help to stretch out those muscles.

There are different kinds of inversion tables. There are some made for easy storage while others are pretty heavy-duty. This table is also available in different designs from different brands and manufacturers.

How Does an Inversion Table Benefits Provide Neck Pain Relief?

Neck pain is a condition that may be caused by a lot of factors, including stress, injury and poor posture. Inversion therapy can be used to alleviate pain by soothing the muscles and improving circulation on the surrounding neck region.

Inversion tables are helpful for people suffering not only from neck pain but back problems as well. Lying upside down will permit gravity to improve the blood flow to the neck and the rest of the upper body, including the back.

You know how great it feels to stretch. That is roughly the principle behind the use of an inversion table.

Inversion also helps in improving the flexibility and range of motion of the neck muscles. It is also reputed to be helpful in aligning the spine and joints to improve posture.

Use Wisely Teeter Hang Ups EP-950

Before considering an inversion table, check with your professional health care provider. There may be some neck conditions and other medical conditions that could be compromised with using the table.

Inversion therapy should be started carefully and slowly. For beginners, the therapy must be done for two to three minutes; once or twice a day for two weeks and the table is inverted on a 20 to 30 degree angle.

The treatment duration is gradually prolonged and the table is gradually inverted to a steeper angle. Always follow the manufacturer’s directions. 

Placing yourself in a full 180 degree angle is not recommended for the first time, it is best to gradually build up to this tilt.

Another thing to bear in mind is to buy an inversion table that is sturdy and stable enough to avoid any accidents. In choosing the best inversion table, consider your size and body weight. 

Before You Buy An Inversion Table 

Being placed upside down is a new experience for some; this will for some people make your heartbeat slower while changing your body’s blood pressure. For those who have heart and circulatory problems, this therapy must be done with care. 

Medical experts would advise you to first undergo a medical examination before starting an inversion therapy. X-rays and MRI Scans are used to assess and locate the cause of pain. Doctors would also do an examination on the neck to check for any postural problems. 

Inversion tables can help to provide neck pain relief, however following the above precautions is important since this will help make the therapy as effective as it can be in treating your neck pain.

Use of an Inversion Table Helps Lymph Drainage

Using an inversion table also helps to drain the lymphatic system of the body. Muscles act as the lymphatic pump when you exercise pushing the lymph fluids in an upwards direction. If your body is too sore to do exercise, another way to help the system is to use an inversion table for a few minutes at a time.

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Stiff Neck Treatment

stiff neck treatment Stiff Neck Treatment solutions take time, effort and research to find the proper care for anyone who suffers a long term stiff neck . Although this condition for some people is usually nothing serious, it can be uncomfortable and even painful and may lay you up from time to time. Fortunately, there are ways that may help alleviate that stiff neck safely and easily.

Cold Therapy and Heat Therapy Stiff Neck Treatment

You can put ice on the area as a stiff neck treatment to help decrease the pain and any inflammation. Ice works by numbing the area creating an analgesic, or pain-relieving effect. Hold an ice pack on your neck and keep it in place for 10 minutes. you can put ice onto your skin over the pain area by wrapping it in a towel if it is to uncomfortable. Freezing water in a paper cup, and applying this to the pain area is another way of doing it. Do not keep it there for too long three to five minutes at a time because nerve damage can occur. Use this ice therapy every two hours until the pain is gone.

You can use heat, such as a heating pad, to improve circulation and ease neck muscle stiffness by opening up blood vessels allowing blood flow. Remember to keep your heating pad set to “low” and be careful not to keep it on for too long to avoid burns.

Many people find it very effective to alternate between the cold therapy and the heat therapy. Use the cold for 10 minutes and then, about two hours later, use the heat. Continue that rotation until you feel relief.


Muscle tension can be triggered by stress. If you think stress is your problem, find ways you can reduce your stress using relaxation techniques.

Try going to a quiet place and sit or lie down with your eyes closed. Do this once every three hours for at least 30 minutes at a time to rest your muscles, de-stress and relieve tension.

When working, take frequent breaks. If your job requires you to be sitting for long hours or standing in an uncomfortable position, get up and walk for a few minutes every hour. Take the time to do some full-body stretches.

You can also take meditation or yoga classes. Try to develop your own methods of relaxation, like reading a book or listening to music. Do things you believe will work for you.

Get a Massage Its a Wonderful Stiff Neck Treatment

Massage is said to be effective in easing tensed muscles and is a great form of stiff neck treatment. And many people love them! Use an essential, tension-relieving oil such as eucalyptus spearmint massage oil and rub it on your neck using the fingers and applying moderate pressure. With the help of another person, massage your neck in long, downward strokes using firm pressure.

Good Posture

Posture plays a major role with neck pain. The head and spine should always be in balance and properly aligned. When you have a poor posture, the neck curves forward resulting to a strained position.

Prevent stiff neck by improving your posture. Keep your chin in an appropriate level, stand with your back straight and feet flat on the floor. Picture a string running up through your body and being held taut to keep you upright.

Exercises as a Stiff Neck Treatment Solution

Range of motion exercises may be helpful in easing your stiff neck. Sit straight with muscles relaxed. Turn your head to the right, but don’t turn it past your shoulder, and hold it for 5 seconds, then return to the center. Do this exercise to the left side, also, again, not turning past your shoulder. Then drop your chin towards the chest slowly, hold it for a while and return back up. Range of motion exercises should be done three times a day, every day.

Pain Reliever

Over-the-counter drugs like ibuprofen and aspirin can help in alleviating pain and inflammation.  But, it is still advisable to ask for your doctor’s advice regarding medications to make sure that it is safe for you as a pain and stiff neck treatment.

Sleep on a firm mattress

A stiff neck can be cause by bad sleeping positions, or the wrong kind of pillow or mattress. Use a firm mattress when sleeping and be sure that your head is kept aligned with the spine. Avoid sleeping on your stomach and don’t use pillows that are too thick.

A lot of our everyday habits can lead to suffering a stiff neck. Hopefully, you have found something in this article to help you keep your neck flexible and pain-free.