Neck pain can be a pain in the butt or the neck per say. Neck pain can be caused by a number of different conditions or positions. It may even cause a shooting pain down your arm or cause you to have a headache. As chiropractors, we can help with that pain through adjustments, soft tissue work, exercise, nutrition, and acupuncture. However, what do you think can affect your neck and back the most when you are in pain? It is your sleeping position and what you are sleeping on.
Think about it, we spend most of our days either standing or sitting or walking plus sleeping. If you get the recommended 6-8 hours of sleep a night, you spend 2,190 to 2,920 hours sleeping a year. That is a lot of time when you think about it and if your bed is too old, that too will affect your back and neck. Try some of the following recommended guidelines to see if you can improve your sleep, therefore helping to decrease your chance of neck or back pain.
1. Over 8, it’s time to replace. Think about your mattress. We do not want huge rolls or valleys in the bed and do not want it to be 20 some years old if it is a traditional mattress. A good hybrid mattress of top foam support and coil support underneath has shown to provide the best comfort and support for the money spent.
2. Look at what your head is lying on. Make sure to have the correct pillow for your body type and sleeping position. If you are a side sleeper, you want a slightly thicker pillow to support your head and shoulders. If you are a back sleeper, you want a pillow that supports your neck but does not crowd your shoulders. You want a pillow that makes your spine neutral so your muscles can relax. If you sleep on your stomach, you really shouldn’t use a pillow.
3. Lastly, look at your sleeping position. Sleeping on your side or back is the best. Sleeping position is different for each separate person based on comfort and other conditions. The worst way to sleep for your back is on your stomach. It put your back into an extension all night. If you can not help it, at least try to support your hips with a pillow under them to lessen the extension in your lower back.
Furthermore, if you have stiffness when waking up, all these tips are also important. By looking at your mattress, pillow and sleeping position, you should be able to sleep deeper, get more restful sleep and feel better in the morning. The doctors at Fletcher Chiropractic in Lincoln, Nebraska have experience when dealing with neck pain and have the right tools and advice to help you get back in motion, pain free.
Photo credit: livestrong.com