Sleeping with a pillow that is too high or too low can cause aches and pains. Similarly, sleeping with your head turned to one side or the other is also likely to cause neck pain. Bang says neck pain and stiff neck are the most common. Beyond that, you may experience problems with your entire spine twisting in the wrong way, which for a long time can create lasting damage, he adds.
You may not think much about the position of your body while you sleep or the type of pillow you use. But both the sleeping position and the pillow can lead to stiffness and pain in the neck, and also lead to back pain and other types of pain. A bad pillow is bad for the neck. If your head is not supported properly, it can cause neck pain and sleep disturbances.
A supportive pillow allows the head to rise high enough to keep the spine aligned. People who sleep on their stomach who do not use the pillow could benefit from retraining to a sleeping position on their side or on their back. See Causes, Symptoms and Treatment of Stiff Neck. If neck pain is your problem, a flatter pillow may be the best option.
In one study, higher pillows created more skull-cervical pressure (i.e., at the point where the head and neck meet) and a larger cervical angle, meaning that the head is not aligned with the spine. This can cause pain and stiffness if the neck stays at that angle all night. Without proper pillow support, the intricate neck structures will become stressed, worsening any existing neck condition and causing neck pain or stiffness during the day. A rolled towel or pillow in the form of a roll should be placed under the neck and supplemented with a pillow for the head.
If you’ve ever had neck pain in a yoga session, or are worried about experiencing it, there are adjustments you can make to stay comfortable and avoid neck pain. In general, trying to keep your posture under control during the day and choosing a pillow that supports your neck properly at night should help you sleep more soundly and pain-free. If you sleep on your back or on your side, you can also benefit from placing a small roll pillow under your neck for extra support or you can simply use a rolled up towel. If possible, while buying pillows, lie down in your usual sleeping position and place the pillow under your head.
Sleeping on your side is the best sleeping position for your health, relieves the symptoms of acid reflux, prevents snoring, relieves sleep apnea and is very comfortable. As a result, the neck tilts or tilts down, which misaligns it with the rest of the spine and causes pain when waking up. To help prevent neck pain when you wake up, there are steps you can take to support your neck and reduce tension in your neck muscles. A couple of simple exercises can help keep your neck muscles strong and flexible, which can reduce your risk of waking up with neck pain.
Buckwheat pillows are also cost-effective, have renewable filling and support your neck when you sleep on your side. For side sleepers, placing a thin pillow between the knees also helps keep the spine aligned with the head and neck. There is no hard rule when it comes to choosing the best pillow because, in reality, almost all of us change positions to sleep during the night, says Breus. The right pillow is essential to keep the neck in a supportive position with neutral alignment during sleep.
Pain in the left side of the neck can be caused by various causes, ranging from muscle strains to a pinched nerve.