If you get the urge to put your shoulders on the pillow because your neck is being pushed backward or forward, your pillow is probably not the right size. Only your head and neck should be on the pillow – not your shoulders. Finally, make sure you’re not sleeping with your shoulders on the pillow. Alternatively, sleeping with a pillow that’s too low can have the same effect, with your neck being too low compared to your spine. If you use pillows that are too high or stiff, your neck will be higher than the rest of your spine and can cause your neck to be sore the next day.
Other poor sleeping positions involve using incorrect pillows. Sleeping in an odd bent position also misaligns your neck and spine and should be avoided. This is the position that usually results in waking up with a stiff neck. In this position, your neck has to be bent sideways in order for you to breathe. The sleep position to avoid is sleeping on your stomach, because it leads to poor spinal alignment. Poor Sleeping Positions for the Neck and Back This way, your entire spine is properly aligned with the pillows. Also, place a properly sized pillow under your head and neck for support. This can help close the gap between the lower back and the bed and help reduce or eliminate pain in the lower back.Īnother sleeping position that’s good for your neck and back is sleeping on your side with a pillow in between your legs. Place a rolled-up towel or a pillow under your knees. It should not be too high, too low, or too stiff, otherwise, your spine will not be aligned. The thickness of the pillow also matters.
Additionally, place a pillow under the head and neck to ensure that your spine is in proper alignment while you lay.
The best sleeping position for the neck and back is sleeping on your back because it distributes your weight throughout the body and prevents curved positions that could be bad for the spine. Best Sleeping Positions for the Neck and Back Here are the best sleeping positions to keep your neck and back healthy and pain-free. Poor sleeping positions are often the culprit of neck and back pain – which can last for days, giving you discomfort and the inability to move freely. Waking up with a stiff and achy neck or back can make you feel as if you haven’t slept at all, and you want to avoid this to have a productive and positive day. While you sleep, your body recovers and regenerates, which is why the last thing you want to do is sleep in a compromising position that leaves you susceptible to injuries.
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