Stop Waking Up with Pain: Adjust Your Sleep Posture
Waking up with a stiff neck, tight shoulders, or numb arms is more common than you think. Staying in the same sleeping position for hours can tighten muscles and strain your spine. If this sounds familiar, your pillow, mattress, or sleeping posture may be contributing to your discomfort.
The Best Sleeping Positions for Your Neck
Sleeping on your back is considered the best position for maintaining a neutral spine, as it evenly distributes weight and reduces pressure on the neck and back.
Side sleeping is also beneficial, particularly for those with neck or shoulder tension, because it helps keep the spine aligned while relieving pressure on the upper body and promoting better breathing.
Both positions support proper spinal alignment and can help prevent morning stiffness and discomfort.
Avoid Stomach Sleeping
Sleeping on your stomach is best avoided, as it forces your neck to twist for hours and can increase the risk of morning neck pain, numb arms, headaches, and shoulder tightness. If you currently sleep this way, try gradually transitioning to side sleeping to reduce strain and support better spinal alignment.
Can Your Pillow or Mattress Cause Neck Pain?
Yes, both your pillow and mattress can play a significant role in neck pain.
A pillow that is too high, too flat, or too soft can cause your neck to bend awkwardly throughout the night, leading to discomfort, shoulder tension, or even numb arms. Similarly, a mattress that is too soft allows your spine to sink, while one that is too firm can put extra pressure on your joints, both situations can disrupt proper spinal alignment.
Choosing a pillow and mattress that support the natural curves of your spine is essential for maintaining good sleeping posture and preventing morning stiffness or pain.
Click here to see a pillow recommended by many chiropractors in Canada.
Small Tips for Better Sleep Tonight
Do gentle neck and shoulder stretches before bed
Keep your bedroom warm to prevent overnight muscle stiffness
Avoid using multiple pillows
Try a warm shower before bed to relax tight muscles
