Best Sleep Position For Neck Pain: What you need to Know

Neck pain can be the most disturbing thing a person may experience. 

Fact: 30% of Americans experience head, back or neck pain nowadays due to internet lifestyle. 

Employees suffering from neck and joint pain cost the EU’s economies 240 Billion euros (£200bn) each year.


Neck pain not only causes discomfort but also hinders your daily activity and even not sleeping correctly, Tiredness, and slouching and less productivity.

There can be multiple reasons for Neck Pain like improper sleeping habits, slouching, and stress. 

Don’t worry, I will show you the best sleep position for Neck Pain that I teach to my students and trust me. They work every time.


What Are the Leading Causes of Neck Pain?

  1. Bad posture Working at a desk for too long.
  2. Bad sleeping with your neck in a wrong position
  3. Immature Jerking your neck during exercise.

Best Sleep Position For Neck Pain

According to Dr. Alissia, Below are the two good sleeping position for the neck pain.

There are several positions in which a person can sleep, which don’t cause muscle cramping, neck pain, and other issues after waking up. 


Position #1 - Best : On the back:

This position allows the neck, head, and spine to rest in the neutral position and applies no pressure on these areas – Hence allows a peaceful sleep without any neck pain.

The best way to maintain your neck is either sleeping on your back or your side.
However, it’s essential to make sure you have the right pillow for your head and shoulders. This is we believe the Best Sleep Position For Neck Pain.

1. Distribute your weight evenly on the whole spine.
2. Make sure to put a pillow under the knees to maintain the spine curve.


Neck pain has been found to be 12% of adult females and 9% of adult males.

American Pain Society (APS) Tweet
best sleeping position for neck pain and headaches

Position #2 : On the Side

It is useful to get rid of neck pain, you can elongate your neck, and this will provide you good reflux.

Make sure you put a pillow under your knees for natural spine curve. You can switch the sides if you want at night.

Position #3 : Fetal Position

Though this is not recommended for healthy sleeping, Still if you have neck, you can try to sleep in this position. Scientist believes that this is the best position for snoring less and avoid neck pain.

how to get rid of neck pain from sleeping wrong

Typical Exercise for Neck Pain

Good posture prevents aches and stress on neck/back! Correct your posture instantly with our posture brace.

There are many things you can do to get relief from neck pain; however, let me tell you about an exercise that you practice to get off the pain.

Neck Stretching:

It is straightforward, you have to keep your body straight and push your chin forward that will stretch your throat too. Stay in this position for 5 seconds and then return to the starting position.

Now Stretch your neck in the backward position and hold the position for 5 seconds. Repeat this exercise 5 times.


Neck turning:

First, look straight and then turn your neck on one side while keeping your chin at the same altitude. Repeat this exercise five times as well. 

P.S  – It can take a few days to elevate the pain, but it’s totally worth it.


Most of the people preferred to sleep in the side position, but if you have neck pain, then you must have a question.

What Side Should I Sleep on with Neck Pain?

You should sleep with your back on the side and also place a pillow between your legs for good posture. 

This posture will help you straighten the vertebral column and spine straight, hence relaxing the muscles and blood circulation, which elevate the neck pain.


Is Sleeping Without Pillow Better for Your Neck?

Though different ways work for different people when It comes to elevating neck pen, some people use a pillow that is too soft, and that causes the strain in neck muscles. 

Which might be lingering and even become worse If the habit remains the same. 

But Still, you can use the thin pillow or more comfortable pillows which can improve the neck pain.


Below we have mentioned few best Pillows For Neck Pain

There are many different kinds of pillows available online like

  • Utopia Bedding Gusseted Quilted Pillow :
    Microfiber pillow, it very software,  I was a side sleeper and had major pillow issues but this one is good for neck pain. Its a great pillow for side sleepers.
    This helps in improving strain on your neck muscles.
  • WonderSleep Premium Adjustable Loft: 
    Made with Shredded Memory Foam, fully adjustable, this is my second best choice, It relief from pain in the neck and help in falling asleep quickly. You can turn your head anyway around without neck pain.


  • Coop Home Goods – Eden Cross-Cut Memory Foam Pillow:
    A good option for the side sleepers, and back sleepers with neck pain.pillows are fluffy with good smell.

However, sleeping without a pillow helps a lot. If you want to get rid of the neck pain. 


When you lay without a pillow, your head, spine, and back extend entirely. 

The body stays In a natural passion and good posture. As a result, there is no neck pen experienced. 

Only a few people prefer to sleep in that posture. However, if you are suffering from a neck pen, then It better to sleep without a pillow.


Benefits of Sleeping Without a Pillow.

Sleeping without pillows can help your back to extend and neck to in the natural position to avoid neck pain. If you are using a thick pillow or even stacking the pillows that can cause a heavy pain in neck and back.


Sleeping like this for the long term can cause some serious issues with neck and back.

So, avoid using pillows until required and use a premium soft pillow if you are required to do so.


How Do You Sleep with a Stiff Neck and Shoulders?

There can be many reasons behind the shoulders and neck being stiff. Sometimes there is too much workload that causes muscle strain after a hectic day. 

Even mental stress and pressure can cause the same, even when there is not much physical exertion.

If you have stiff shoulders and neck, then you should sleep keeping your spine strength. 


You can either use a thin pillow that is higher on your spine than your head or use a feather pillow that conforms to the shape of the neck. 

Avoid using a large pillow as it causes neck pain.

 If the above methods don’t Help to elevate shoulder neck stiffness. Then consult the doctor.

If you have Neck pain, Let understand how to sit appropriately with Neck pain.

9 Yoga poses to help relieve Neck and shoulder pain

How Should I Sit with Neck Pain?

Sometimes the trouble is not with the sleeping position. The way the person sits can also cause neck pain or worsen it(chronic pain mainly).

Tips to sit correctly to avoid neck pain.

  1. When you sit on a chair, make sure you don’t sit on the edge instead, sit on the end of the chair and slouch completely. 
  2. When working in the office while sitting on the chair, keep your head straight and not curved for long hours.
  3. Sit with back support, like a curved towel or small cushion, anything that can help to comfort.
  4. Make sure your computer monitor is at eye level.
  5. Avoid neck strain from texting.
  6. Hopefully, by applying the above-given tips, you will soon get rid of neck pain.

I hope these Best Sleep Position For Neck Pain will provide you Neck pain relief and help you to be more productive.

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