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.

Is Your Job Causing Your Neck Tension?

Is Your Job Causing your Neck TensionNeck tension associated with work is one of the most common complaints of office workers. The pain is felt from the base of the skull and radiates down to the neck and shoulders causing discomfort. There are a number of possibilities why this symptom is possibly related to your career or occupation.

With today’s great technological progress in computers, more companies shift from industrial to service oriented companies. With the use of computers, this results to cutting down of employees which leads not only to an increase in production but also an increase in the number of workers experiencing pain in the neck area.

Causes of Work-Related Neck Tension

It is a fact that computers make our life easier. In offices, computers almost do all the tasks but it minimizes the need for physical activity from the employees since they will no longer need to get up, leave their desks and receive or file documents. This will not give them the opportunity to relax and stretch to avoid their muscles from being strained and tensed which can cause neck tension.

Neck injury also happens when you are doing too much work. Certainly, it is most common in jobs requiring manual labor and in a wide range of blue collar jobs. Workers can experience pain from recurring stress injuries or because of an increased disintegration of muscles and tissues due to years of hard labor. All of these causes may lead to neck tension and neck injuries.

Another possible cause is stress. Mental stress is surely the top stressor experienced by office workers. They are placed in a situation where they need to do a lot of work in a limited span of time. With these, they can get stressed out which can make their neck muscles tense.

Risk of Developing Neck Tension 

According to research, there is twice the chance of neck tension occurring in people who sit for long periods of time.

The improper posture in using a computer, the kind of computer device, the duration of their break time and the position of their computers could all contribute to the development of this condition.

Poor posture is common in people who use notebook computers since there is increased neck flexion causing more discomfort. This is because people are working with their head flexed forward for long hours.

Neck tension experienced by office workers can lead into chronic pain when not treated. Subsequently, these chronic pain sufferers end up spending substantial amounts of money and time searching for relief, but to no avail. To save you from this frustration, here are some simple tips you can do on the job to minimize your risk of developing pain in your neck.

  • Keep active.

A sedentary lifestyle increases your chance of developing pain not only in the neck but just about anywhere. Keep those joints moving, be physically active. Do activities that would help your muscles relax.  Walk often and stretch a lot.

  • Think “ergonomics”.

Position your computer station to maximize use of the correct body posture. Further reduce neck flexion by having your chair and work table at the right height for you.

  • Sit up straight!

Maintain a sitting position that keeps your neck aligned in the neutral position.  Keep your head level and place your work in front of you so you can look straight ahead.

  • Stretch often.

Stretch your neck, back and shoulders from time to time to prevent your muscles from stiffening up.

While these prevention techniques may sound too simple, they are very effective in preventing your job from giving you pain and neck tension.