BEST Sleeping Positions For Neck Pain Relief! Tips from a Physical Therapist
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- Опубликовано: 29 сен 2024
- Eliminate nighttime neck pain with these simple tips! The best sleeping positions to eliminate neck pain and help you sleep better. Presented by a Doctor of Physical Therapy.
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🔗 LINK TO JARED’S FILLABLE MEMORY FOAM PILLOW (COOP): urlgeni.us/ama...
🔗 LINK TO SMALL CERVICAL ROLL: urlgeni.us/amz...
🔗 LINK TO CAMILLE’S SLEEP WEDGE: urlgeni.us/amz...
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Tired of waking up with a stiff, painful neck in the morning? The problem could very well be your sleeping position! In this video, I’ll cover the best sleeping postures and what you can do to sleep comfortably, resulting in a better night’s sleep without any morning neck pain!
WHAT IS THE BEST SLEEP POSITION?
Honestly the best sleep position is one that holds your spine a neutral position comfortably. That’s it! “Neutral” simply means not flexed forward or backwards, side to side, or rotated. As long as you can maintain a relaxed, neutral position at your neck and rest comfortably you’re doing it right!
WHY DO I WAKE UP WITH NECK PAIN?
If you do wake up with a stiff, painful neck in the morning, chances are it’s because you did not hold your head in a neutral position through the night. It may have been rotated to one side, bent to one side, or flexed too far forward. Your joints don’t like to be held in these end-ranges of their motion for long periods of time and if they are - they’ll let you know about it.
BEST SLEEP POSITIONS FOR NECK PAIN
In this video, I’ll discuss the three most-common sleeping positions: on your stomach, on your side, and on your back, and share some tips to maintain a better neck position which will result in a better sleep with less pain in the morning.
PEOPLE MOVE IN THEIR SLEEP
One fact that I am VERY aware of (thanks to thousands of RUclips comments on other videos) is that people rarely stay in one position all night. That’s not new information. However, if I can help you to at least fall asleep and spend the first couple of hours in the right position, you’ll be surprised at how much it can help your neck pain!
SLEEPING ON YOUR STOMACH WITH NECK PAIN (2:35)
Honestly this is the worst position you can sleep in for your neck. You have to spend all night with your head rotated at end range for a long period of time. This typically results in a higher incidence of neck pain and cervical headache/muscle knots. If you are experiencing neck pain when you sleep or when you wake up in the morning - the first thing you might try is to get off your stomach.
SLEEPING ON YOUR SIDE WITH NECK PAIN (4:12)
Choose a pillow that will hold your head/neck in neutral alignment. This is usually accomplished with 2 pillows or you can double one of them over. You can also try a rolled-up towel to fill cavity between your head and shoulders.
SLEEPING ON YOUR BACK WITH NECK PAIN (7:49)
Oftentimes people use 2 pillows as they’re reading, watching TV, looking at their phone, etc, right before bed. This puts your neck in an awful position - especially if you stay there all night. Try using just one pillow to keep your head in a more neutral position. A small rolled up towel on your neck can also help to fill the “cavity” caused by the natural curve in your neck.
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If you reading this, have a good day and be safe. God bless you 🙏🏻❤️
Thanks so much! All the same to you as well!
It really frustrates me to see such comments when going thru tough times like fuck , do these prays even work when you need them the most
My neck hurts
@@nitinchetry6952 i thought this kind of comments showers in india only
That is so nice! You too!
Thank you for these tips. I really need to do something about my neck. I will look at supporting that little gaping area between shoulders and head!
You are welcome, Mark! I hope these help!
This helped with neck pain. It affected me for 2 weeks. I can tell it's fading slowly with this.
Great news! Thanks for sharing!
Thank you I really need this I've been suffering from this
You are welcome, Grace! I hope these tips help!
very nice video on the right pillow for the neck. could you please do one on the right kind of mattress as well? thanks
time stamp of 12:14 on video shows an added pillow with out an explanation. could someone please explain the difference for having the added pillow? thank you in advance.
Thanks fam
No problem! I hope this helps!
Doc. I’m a new subscriber I asking about have problem of the back have ousculusis what you recommend type of pillow thank you 🙏
I sleep on memory foam and like my shoulder to rest on the pillow my head always slip down so quiet few times wake me up and had to reset I sleep most of my time on side pls can you advise
early hours cooler.i tense up when i am cold and to lazy to get up so it is good idea to keep a folded blanket at bottom of bed
Please is flatten cervical curve reversible i am getting physiotherapy
I have cracking sound
I have really bad neck pain. I can’t find a good pillow that doesn’t have foam in it (latex allergy). Any recommendations?
Informative
Is it ok if nlood comes out of my neck because i got hurt
The gentleness by which he repositioned her ponytail 🤗🥰😍
I’ve been sleeping that way (on belly, with head turned) my entire life and it’s caused chronic shoulder and neck issues. So here I am! Making good on it. Thank you 😊
Oh my God I also here to help adjust my sleeping position I feel chronic pain as well
Me too 😓 get well soon
I put a pillow between my knees because I am a side sleeper. I will try your recommendations for the pillow/towel. Thank you so much for your videos. I have a slightly bulging disc in my neck. Plus, your exercises for the pinched nerve in the neck, I will do to help for relief.
I sleep like this too. My neck is suffering from it. Need to start sleeping a different way
Same . It’s really bad ! To the point I can’t really hold my head in any position . I got a tummy sleeper pillow it helps slightly but also check your mattress dipping as this cases even more neck statin
Right now I'm in pain 😣😣😣 I hope this will fix soon
I am sorry to hear that! I hope these help you too and thanks for commenting!
i woke up this morning and was in sm pain it’s so frustrating
My neck hurts so bad right now it feels like it needs to be popped but it won’t it just makes a popping sound and that popped back it hurts to have a neck🥲
You can tape a tennis ball to your t-shirt's chest so you avoid sleeping on your stomach. It worked for me. ZERO PAIN😊
Did it help
Did you try these out? How did it go? Leave me a COMMENT with your experience! Know someone else who would benefit from watching this video? SHARE it with them! If you're having some neck pain from sleeping wrong - I've got you covered! Check out this video for some simple stretches and exercises to help out: ruclips.net/video/dBXBl8gVhZk/видео.html Hope that helps and thanks so much for watching here on Tone and Tighten! 🙌🏼👊🏼
Good tips I will try this.
Thanks for your videos. I have incorporated a great many of your exercises into my efforts to improve my core stability and ,y neck and back health. I currently use the pillows under the legs and have done so for years. Made a big difference in how my back feels when I am laying down. I was a little surprised that you didn't mention putting a pillow between the legs to "straighten out" the hips when sleeping on the side. Been doing that for years too. I am giving serious consideration to the cervical pillow and the wedge now that I have been made aware of them. Thanks for that.
Love your tips!
genuine question, what about sleeping without a pillow and/or on the floor?
Could both alleviate some of the issues?
@@HishamR89 thanks for the tip ithelps
Love your speech speed. I stayed with you the entire video.
Ain’t no pillow in the world gonna keep its fluff unless u use a brick lol jk
Could you please suggest the correct arm placement to avoid shoulder pain when sleeping on the side?
I personally am a side sleeper and put my arms and hands in a possession were I have them in a comfortable possession and from getting numb. Usually out straight off to my side.
put pillow under arm and elevate
from one of their earlier videos about shoulder pain issues
@@drjohndee4322when lying on your side put a pillow under your armpit that is facing your roof and Lett your arm rest on the pillow
7:54 positioning while we're sleeping on our back
Hold this W
Looking forward to trying the towel insert under my neck as a side sleeper. I’ve been watching your videos on neck pain and stiffness and will be implementing all the stretches this week. Will gradually work my way up to the strengthening exercises. Thank you for such a great RUclips channel and source for those suffering with chronic pain💕✨
You are welcome! I hope these continue to help and thanks for commenting!
Hey.. so did it help you?
Me: why does my neck hurt so much?
Also me: *tossed and turns throughout the night*
Me: oh
I hope these tips help you out!
@@toneandtighten neck hurt can't move
Thank you for this video.
In many cases, neck pain comes from bad sleeping positions.
I agree with you.
Yes, absolutely! I hope you found this helpful!
I actually have to sleep on a elevated wedge due to GERD severe acid reflux, I sleep on my back and elevated but suffer all the neck knots... Help!!
I honestly feel like your videos are saving my life right now lol. I've been experiencing what I think is a linched nerve for quite some time now and your stretches and recommendations are amazing and I feel that they've been really helping, even though I just discovered you 3 days ago. Shared your videos with my father who also has serious neck issues
I'm so glad to hear that, Mykala! Thanks so much for sharing!
How is going your neck pain.?
"Worst you can do is sleeping on your stomach" Well damn.. :(
That's my sleeping position... Hence I'm here because I'm in soooo much pain
Some professionals say that a person with neck pain should avoid using pillows.I am confused.
U can use flat pillow instead of using big
Either you should not use any pillow or you should use a memory foam pillow for neck pain. It will provide support to your neck and will provide you with healthy sleep. If you want you may try Sleepsia Memory foam pillow, as I am using it and it is really effective.
I just found your channel. It was divine intervention as I have just started having severe neck and shoulder pain due to too much crocheting. I am now doing your exercises and am following your sleep tips. Thank you so much for your videos. They are a God send.
You are so welcome, Terri! I am sorry to hear about your pain but stoked that you found my channel!
If you already have stiff neck can you inform us the best position, I'm having a hard time sleeping with stiff neck, any suggestions?
I always sleep the whole night on my back, with a pillow bunched up under my neck for pain reasons. I just wish for one day I could live without pain and be happy??
I think you are going to solve all my neck problems. I watched all the neck vids and now I need to do em everyday. Thanks doc.
after 2 years of watching these worthless stretch videos, going to the physical therapy for my shoulder and neck pain, I decided to go to an acupuncturist and whala...lalalala
You are a great man you don’t even realize how many people your helping
That is so kind, Nasser! Thank you!
I tried the rolled up towel and everything else for side sleepers, including x3 various butterfly pillows. But they all make my neck even worse when I try them out. I get worse neck pain, like a nerve pain and a headache guaranteed.
When I use my pillow, half of the week I wake with neck pain, knots, achiness, sometimes a headache. The other nights are so-so, not as distracting or debilitating but the pain is still there.
Any other recommendations besides going to the doctor's?
I have this same problem
Experiencing your exact symptoms. After MRI, My Nuerologist (Migraine w/aurora sufferer) sent me to a Neurosurgeon because two of my vertebrae are not aligned and no fluid between disc. There's disc degeneration and pressing of the spinal chord. The condition is not uncommon. He's confident surgery will abate the increased migraine pain with radiating pain in the back and arms, but we will try pain management (injections) first.
Where did the pillow under her back come from that is on the wedge? That wasn’t covered. Thank you:)
I constantly lay down on my back and my next is venting forward help
I did buy the Coop pillow and it's great ! Thanks again .
lately ive been sleeping on my stomach as a side sleeper for all my life. ive been, as long as i can remember, a right side sleeper cuz its the most comfortable. its the side that makes me feel relaxed the most. i avoid making my migraine worse so on right side really helps. when im on my left i feel my migraine so bad, my mind is racing and i feel panicky as hell. i wake up with an even worse migraine. but a year or two ago i think my right sleeping habit has shown side effects that i havent encountered. maybe its me getting old and having chronic fatigue with no exercise to add, that my right arm feel like its been stressed out from being pressed by my body to the point my arm/shoulder bones kinda cracks and feels numb whenever i rotate it to certain directions. i also feel my ribs on my right hurting a bit specially when i try to breathe deep. my right jaw as well has been kinda pushed that it misaligned my teeth positioning. im a hypochondriac so hopefully certain exercises for fatigue can lessen the bone pains i feel
What I don’t understand is how you keep your head facing straight up when sleeping on your back ? my head just fall left or right if I fall asleep, which means that I end up sleeping with my head turned on one side and my arm supporting it, exactly as when I sleep on my belly…
Thank you for this I’ve been having terrible next pain and believe it or not I just prayed about finding out how to get a better sleeping position for my neck and I’m truly blessed to find you explain all this, May God bless you!!!❤️
You are welcome! I hope these tips help you out.
Where can I buy this kind of pillow, I have suffering for my neck pain for decades.already, taking lots pain reliever still have pain, stop for a while then come again!!! Thanks!!!
Wonderful lesson Doc.. Once again thank you for these videos..keep them coming. Practical and doable..👍🤝
Thank you so much, Binny Douglas! I appreciate your kind comment and hope these tips help you out!
so happy i found you!!!!!!!! i have such bad pain in my neck from stomach sleeping and i'm going to buy everything!! thank you for what you do!!!!
You are very welcome, Kaitlyn! I am so glad these tips helped you and thanks for sharing!
I just realized this like when we were babies to toddlers to kids should we have done this sooner because maybe our sleeping patterns have gone for years and and years and finally when we are older it finally is like imma give you pain
Hi Jared, I sleep without pillow from my childhood. I never had any problems. I sleep either on my back or on my side. I am suffering from sever neck and back pain after the corona outbreak because of bad posture at work. Do you think I should start using pillows or is it okay to sleep without them ?
I 2nd that
Correct.... My neck is spoilt.too...try to avoid poking in to the screen...that caused my neck pain
weird thing is, it starts when age more than 30. Never happen no matter how we sleep when we are young
I have been having so much trouble with a sore neck and upper shoulders, probably from looking down at my Kindle or phone a lot during the day. I am trying to learn to sleep on my back, so this video has helped me with some tips. I am using a cervical pillow so I don't have to mess with two pillows. I guess I'm a work in progress!
You are welcome, Karen! Looking down at devices all day can really put a strain on our necks so I hope these help!
Yep.. this is probably half my problem, always on my stomach and sometimes side. I’ll need to try the “secure” back sleeping .. thank you
You are welcome, Robin! I hope you find these tips helpful and thanks for commenting!
Very peachy patient
Is there a certain thickness of pillow wedge you suggest for sleeping on back? Or is there a certain product? Thank you.
thank you so much for this advice! im only 11 years old and i suffer from neck and lower back pain your a life saver
You are welcome! I am so glad this video is helping you!
Mersi and
“Hello” from İstanbul...🌍
Hello there! Thanks for commenting!
I already tried your neck exercise video and it gave me so much relief from neck pain, I couldn’t believe it but there it is. Thank you. I’ll keep watching you and learning the techniques that can make me and others feel so much better.
How are you feeling now on a daily basis if I may ask?
Omg I'm never sleeping on my stomach again
Men with wide shoulders. Double stack the pillows. Works!
Thanks for sharing!
Having a really bad neck pain. Would definitely try these tips. Thanks! 😊
You're so welcome, Cristy! I hope these help you and thanks for commenting!
SLeeping on my belly was the only way to sleep with covid. Keeps the lungs spread wide and open for breathing and reduces pressure on the throat and wind pipe for less coughing and itchiness.
Thank you! Today is first day I don’t have pain and I’ve been doing the suggested exercises for two weeks. I do them several times a day. I got Camille’s pillow suggestion and McKenzie roll and you pillow suggestion.
I was in so much pain at night couldn’t lay down for more than 4 hours. Now I feel relieved! Thank you so much to you both!
I’m a PA and work 10-11 hours on computer. I even taught a couple patients the same exercises at work.
And the laying on foam roller, the scapular pinches and chin tucks really do work. Also got a riser for my lap top.
That is wonderful, Danielle! I am so glad you are feeling better and thank you for sharing!
@@toneandtighten Thank you man i was having trouble moving my neck so thank you so much.
You explained everything very clearly. I found this very helpful. Thank you both for sharing! Wishing all abundant Blessings!
Glad it was helpful! Thank you for sharing!
For tummy sleepers, would it be viable to have a pillow setup similar to a chiropractor table where the face can peek through?
But how will you breathe
@@theglen85 😂😂😂
THANK YOU!!!!! I’ve struggled with neck pain that would wake me up every night for well over a year. And I’ve purchased So. Many. Pillows. in a desperate effort to find a solution that didn’t solve the problem. I tried your rolled up towel in the pillowcase trick AND NO MORE NECK PAIN! You’re a lifesaver! Anyone need a gently used pillow? lol!
You are so welcome! Thank you for sharing!
That ending pillow remedy looks so relieving on the neck and back, like you’re floating with zero stress points! This helps thanks!!
You're so welcome! I hope these tips do help and you start to feel better soon!
Even though you said the words "my pillow", I was relived you are not endorsing that horrible pillow company. :P
I'm watching this video rn, as I'm going to sleep. I'll report back with my results soon
I hope it helped and thanks for commenting!
@@toneandtighten Yes it helped! Much thanks!
Hahaha what a pleasantly funny name lmao
I'm 19 and my neck pain it's so strong that when I draw and need to look down I can't draw for more than 1 hour without having a tremendous neck pain, I don't know what to do, if not trying your advices thank youuu u.u
I am sorry you are dealing with such terrible neck pain! I hope these tips are helping you!
Thank you, thank you!!!! You are a life saver instant relief 🙌🏼
You are so welcome! I am glad to hear this video has helped you and thanks for sharing!
I am having neck pain right now. Nowadays I suffer from neck pain atleast once/twice in every 2 months. I will have extreme pain which will prevent me from lying down in a bed comfortably. Even if I lie down I cannot get up without anyone's help. Without any help even if I try I will feel hell lot of a pain.
Right side of my neck is so sore today. It's terrible 😩
Thanks for this timely intervention
I have Rheumatoid arthritis so I thought the neck and shoulder pain is associated with that. I'm in so much pain right now
I hope you're feeling better. My mom has rheumatoid arthritis as well
My dad has that along with ankylosing spondylitis. He said probiotics, cabbage rejuvecit, acv, tumeric and diet/excersise help him a lot manage the inflammation. And his hands use to balloon out. Also Wim Hof breathing and submerging himself in a really cold bath daily helps him tons. I hope you can get better.
I've gone and bought a memory foam half-round bolster pillow meant for behind the knees to help with SI joint pain as you mentioned in one of your videos. I've found out it also works well to support my head and neck gap when side sleeping. Now I question the purpose and design of a large pillow when maybe we just need a small one that does the job perfectly. A bed full of pillows for me means most of the time they end up on the floor in the morning. Thanks again for a useful video.
I was using the same pillow for awhile but now I'm in bad pain after going back and forth between that and a regular pillow. Good pillows are so important!
Please can you tell me for back pain my mom fell down now she have a lot of pain in back can you tell me quick relief for her back pain.
I'm so sorry to hear about your mom. Because of the fall I would strongly recommend she go get checked out by a local healthcare professional. If you're interested in back pain care please search my RUclips channel as I have many videos that could potentially help her out. Good luck!
@@toneandtighten 👍
Sorry to hear that. Please consider, she may need medical attention. If she only has aches & bruises, slow stretches & walking will help with circulation. Try adding 1 or 2 cups Epsom Salt to a hot bath & soak for 20 mins. The body absorbs Magnesium through skin, it'll help sooth the aches & pains. See if you can determine how & why she fell to resolve any future issues. Hope everything works out for her & she recovers quickly! Wishing you both abundant Blessings!
I have been in pain for the past week that it doesn’t even let me sleep anymore. Any position feels like there is pressure and feel the urge to release that pressure. Very frustrating! What else can I do?
Hi Jared, I just wanted to thank you for this video. I woke up with terrible neck pain yesterday and watched this video while taking an advil to help me get through the day. I tried the pillow + towel roll and two pillows to hinge my hips and I woke up with absolutely no pain this morning! I'm just so grateful, thank you so much
You are very welcome! I am so happy to hear these tips have helped you so much and thanks for sharing!
if you toss and turn all night long, it might be due to having a sleep apnea! I have a sleep apnea and I would wake up in the morning with A headache and my sheets all twisted up . Now that I have a CPAP machine, I literally sleep like a corpse. I lay on my back and do not move all night long. if you are getting or have a CPAP, ask about the nasal pillow mask! Instead of a mask that covers your nose and mouth, it’s just a small little nose mask that covers your nostrils. I used to breathed through my mouth when I slept, but once I got this, my mouth stays closed and I breathe through my nose all night long.
How about bed, it has to be soft or firm or solid??
I suffer from chronic vertigo and neck, shoulder and back pain. Lying down flat is a huge problem for me. What can I try please?
I'm sorry to hear about your pain and dizziness Lottie. I hope these tips help you; I also have another sleep position video that talks more about back pain: ruclips.net/video/-Qxmc4E7IwA/видео.html I would recommend you get the dizziness/vertigo checked out by a local professional. Good luck!
Love from Sylhet city in Bangladesh
Thanks so much! Sending love back!
khagrachari
So explain why I have been a stomach sleep all my life and now at 34 years old I have terrible back of the neck pain when I sleep that way
My neck pain is terrible to the point where I can’t sleep, it actually happened from driving too long. (1hr 20min one way)
Maybe a video about positions when driving long distance
Found some of my sleeping mistakes too in this video lol
Thank you so much !!!
You are welcome, Kaybeth! I hope you feel some relief from your pain soon!
Very useful, but I am a toss & turn sleeper. One side, then the other and bursts on my back. Any suggestions as propping with pillows, such as under knees becomes impossible etc? Thank you.
I am the same as you.i toss and turn all night.
Thank you🙏🙏I like your wife she is great - she has a very good sense of humor and she is beautiful👏👏👍👍☺️
Thank you so much, Larisa! I agree with all of those things and I will let her know!
Tips for occipital neuralgia? Good video btw
Me in bed scrolling trying to find something to fall asleep to and this pops up. I always have back and neck pain 😭
Thank you Jared, God bless you and your wife. Very good advice!
You are welcome, Theresa! I hope these tips help you and thanks for watching!
My problem is my neck and shoulder. If I sleep on my side, please what can I do about the shoulder/arm I'm resting on?
Thank you for this. I've been getting kinked necks 2-4 times a year and they take 3-5 days to go away and are so painful I always go to urgent care. I'm going to definitely try some of this. I hurt my neck last week, was almost healed and woke up this morning with it hurting again like I hurt it a little more. Definitely picking up a memory pillow or that giant wedge
Edit* doesn't help I just had collarbone surgery leaving me to only sleep on my back or my right side. Probably doesn't help when I'm sleeping on one side for most the night lol
I'm a elementary student I had neck pain for 2 days now I really wanted to get rid of this so I wanna try this
I need this as my neck is paining soooooooooo much at work today love your exercises soooooooooo much Thanks Ramya
Always great to hear from you, Ramya! Thanks so much for watching and commenting and I hope these tips help you with your neck pain!
God Bless you for this videos my neck has been hurting for months am going to try all this tips ❤️🙏🏻🌹
I hope these tips help you Connie!
Omg thank you so much for making this video. You're a life saver, I've been feeling absolutely miserable with neck and shoulder pain for quite a long time. Shopping for pillows on the Internet during covid has been a nightmare, so confusing with so much choice and reviews. Finally I have a personal recommendation of a pillow, thank you, thank you. May God bless you and your wife. Keep making these helpful videos and helping everyone 🙏🙏
You're so welcome, M B! I am so glad you are feeling better and thank you for your kind words!
Me: In bed with a double folded pillow because I have to watch this
My neck: 👀
I can’t sleep on my back because I suffer from acid reflux and I also snore and can choke on my own saliva therefore that won’t work for me. Good advice though.
Thanks for sharing, Adam. You have to do what is best for you!
Would a shortened swimming noodle work for the neck cavity area as well?
Can you please demonstrate tennis elbow management, your classes are so wonderful
This video will help you out! ruclips.net/video/txB_JsCGaBo/видео.html
👍
Seing that towel makes me feel confortable
I hope this video helps you!
@@toneandtighten Thanks Doc! Sooner I will be a doctor too. God bless! from Philippines
I am having really bad neck pain. I am going through physio. I have 2 questions:
1. what do you think about the water pillow for the side sleeper?
2. My foam roller is so stiff is there a way to make it softer? Thank you for all your tips and videos, I am following your advice.
I appreciate this video. I have reflux so it’s recommended I don’t lay flat. Can the sleep wedge help with keeping my upper body on an angle while still supporting my neck?
God bless you
I have too much pain its now 1y have tried every position but no change cant sleep and if I want to sleep I must take 2hrs to fall asleep can you imagine that pain