Do you suffer from chronic neck pain and headaches? Unfortunately, both of these are common issues. Whether your pain comes from work, posture, or a previous injury, chronic neck pain and headaches can be exhausting and debilitating in every day life. It can feel impossible to get comfortable. Even worse, you wake up in the morning feeling worse than when you went to bed. Your sleeping position says a lot about your neck and spine. If you aren’t sleeping correctly, your neck is likely paying the price.
Below, we’ll dive into some of the potential sources of chronic pain, the best sleeping positions for neck pain and headaches, as well as the best pillows to go with them. Plus, I share some of my personal pain management tips.
How to Sleep to Stop Headaches Before They Start
So, let’s get into the details of how you should be sleeping to protect your neck and help with those headaches. We will be breaking down each sleep position, starting with the worst sleeping position.
What NOT To Do
We apologize in advance for the frustration that this may cause you, but the worst possible position you could sleep in is on your stomach. Sleeping on your stomach can lead to all sorts of issues, including:
Putting unnecessary strain on your neck — Your spine is not in a neutral position when you sleep on your stomach, so you’re opening up the possibility of back and neck problems. This is because your spine can’t support you in this position. And, since you can’t sleep face-down when you sleep on your stomach, your head will always be turned one way or the other, which messes with your neck and spine.
Difficulty breathing — This sleeping position puts pressure on your diaphragm, which can cause you to have issues breathing while you sleep.
Stomach sleepers will need to actively train themselves to stop this. You can try various types of pillows, like body pillows, to figure out a new way to at least get you sleeping on your side.
What To Do: It’s All About Sleeping Positions
So now that you know how not to sleep, it’s time to fill you in on the best sleeping positions to protect your neck and your head.
Back Sleeping
Coming in at number one is back sleeping, so that’s great news for all the back sleepers out there. This position puts minimal pressure on your spine and allows your neck to sit in a natural position. It also distributes weight evenly along your entire spine.
The key to sleeping on your back comes in how you do it, and pillows matter.
You’ll want a pillow that features elevated neck support and serves as a cradle for the back of your head. You may also want to add a pillow under your knees, which promotes the natural curve of your spine.
Side Sleeping
Another sleeping position that will help your stiff neck pain and headaches is side-sleeping. However, just because you are a side-sleeper doesn’t automatically mean you are properly positioning your head.
To protect your spine, you’ll want to put a pillow between your knees. This will help you keep as much of the natural alignment of your hips, pelvis, and spine as possible. Also, you should try alternating the side that you sleep on. This ensures that you don’t create muscle imbalance or put yourself at risk of getting scoliosis.
A tall pillow placed under your neck is good for side sleeping because it helps your neck align with your head and works to relieve any strain you may be putting on your neck.
Upright Sleeping
Though not as common, some people find that sleeping upright helps them with their neck pain. This position is a favorite for pregnant women who are suffering from an achy back as well as sinus sufferers looking for stuffy head relief.
Still, similar to the other positions, you need to do it correctly for it to alleviate your pain issues.
Get yourself a horseshoe-shaped pillow similar to the ones you use to travel, so that your neck is supported. A lower-back pillow may be a good addition as well. Alternatively, you might consider purchasing a sleeping wedge, so you can stay in your bed while still getting the benefits of an upright sleeping position.
Where the Headaches Come In
You may find yourself wondering if your neck pain and your headaches are related to each other. The type of headache you’re likely experiencing is called a cervicogenic headache. The name of this headache is derived from your cervical spine — the vertebrae at the top of your spine starting at the base of your skull. If you have ever injured your neck, inflamed the muscles around your neck and shoulders, or pinched a nerve, then this could be producing cervicogenic headaches.
According to the Cleveland Clinic, cervicogenic headaches usually start at the base of the skull (from the neck) and wrap up around your head. This kind of chronic pain may limit your ability to move your neck, as doing so may make the headache much worse.
Understanding and Treating Cervicogenic Headaches
Other signs of this condition include dizziness and lightheadedness, which is referred to as cervicogenic dizziness. If you notice pain or dizziness while moving and rotating your head, then speak with your doctor about addressing cervicogenic headaches and cervicogenic dizziness.
There are a variety of treatment options depending on the source of the cervical pain, and only your doctor can determine what is right for you. Make sure to keep track of your symptoms and how you feel after trying different treatment options.
- Muscle relaxers could help relax your neck and shoulder muscles, reducing pain and headaches.
- Physical therapy can help you rebuild strength in your neck and shoulders.
- In addition to changing the position that you sleep in, massages may help alleviate some of the pain associated with your cervicogenic headache.
- Simple actions like drinking water, getting proper rest, breathing exercises and practicing mindfulness can preserve your strength and release tensions.
- Try using a heating pad or ice packs to help loosen up your muscles and decrease inflammation. As someone who suffers from chronic neck pain and headaches, I love these ice packs that easily wrap fully around my head, neck and shoulders!
- Lastly, if your pain is determined to come from muscle, nerve or joint pain in the neck and shoulders, then a physical therapist or physical medicine rehabilitation doctor may recommend injections of numbing and steroids into the effected area.
You also want to invest in the mattress and pillows that work best to support your neck in your preferred sleeping position. You don’t want a pillow that is too soft, and you don’t want one that is too hard. You need something with the proper elevation to keep your head and spine in alignment. Look for something right in the middle. And don’t forget to replace your pillows every couple of years because they lose their support over time.
Living with chronic pain can have a major impact on your quality of life. Hopefully, these tips will help you get back to having a good night’s rest and waking up with less pain in the morning. If you have found a pillow that works great for you, share the word in our Prime Women Facebook group!
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