Research suggests that every person has experienced neck pain some time in their life. So, World Health Organization (WHO) has listed neck and spinal pain as one of the commonest incapacitating muscle or bone injuries, along with osteoarthritis and bone cracks. It is pretty common, and you may likely experience it often, so you must know how to sleep with a crick in neck.
Facts show that almost 10 – 20% of adults may deal with neck pain symptoms. Though neck discomfort might vanish on its own, in nearly 50% of the cases, it turns out to be a critical issue. While you have a sore neck, it will disrupt your peaceful night’s sleep, so you will have to deal with it. But the great news is that an adjusted sleeping position can help you very well manage your neck discomfort and promise a peaceful night’s sleep.
What are the Ideal Sleeping Positions for Neck Ache in Crick in Neck?
Your sleeping position strongly influences your sleep quality. So, when you have to deal with neck discomfort, the ideal sleeping position is either to sleep on your backbone or side. So, these are less stressful on your spine compared to if you sleep over your belly.
Though, it is not easy to change your sleeping position, as most people have already developed a habit of sleeping in their preferred position. However, with time, you are likely to become more comfortable when you become familiar with the new position. Most people shift their positions during sleep, so keeping an extra pillow or cushion around you can help you remain comfortable.
Here are some sleeping positions that will help you effectively manage your neck ache and minimize discomfort.
Sleeping on Spine
If you sleep on your spine, it supports your backbone’s natural curve. However, you can opt for a reedier pillow when sleeping on your back. Make sure to keep your skull position slightly elevated to be at a similar angle to when you are standing.
However, when you use a cervical or memory foam pillow, it will expertly support your skull and neck. If you have a habit of snoring or suffer from sleep apnea, you might sleep on your side rather than your backbone.
Sleeping on the Side
Resting on the side is one of the ideal ways to keep your skull in a neutral position while your chin is straight ahead. When you sleep on your side, experts recommend using a raised pillow as it helps keep your neck in a neutral position. But don’t keep it too raised, as it will push your upper ear towards your shoulder.
Never Sleep on Your Stomach
If you have to manage your nerd neck, you should never sleep on your stomach. In this position, you force your head to one side for several hours at one time. So, this misalignment can place extra stress on your neck.
What is the Best Way to Sleep with Crick in Neck?
To know the best sleeping position, you should first know that your backbone arches in three positions. It arcs forward at your neck and lower spine. Then it arcs the other way in your upper spine. So, when you make your bed ideally, maintaining these natural arcs can help you effectively manage neck and spinal pain.
A majority of people believe that memory foam help manages neck discomfort in a better way. According to a 2019 study, merging a viscoelastic polyurethane memory foam cushion with chiropractic therapy was highly effective than only the chiropractic treatment.
You can also use a soft feather cushion that develops to your skull or pillow with cervical support.
If You Sleep On Your Backbone
Use a Thin Pillow
A thin pillow allows you to maintain your upper backbone’s natural curve with a slight forward arc.
Use a Cervical Pillow
A cervical pillow very well supports your neck and skull and keeps it in a neutral position.
Use Supportive Mattress
If your mattress is extra soft, you will feel sinking into it, and your back rounds.
When You Sleep On Your Side
If you have a crick in neck, you should:
Avoid Use of Very High Pillows
Preferably, your pillow must be at a height that keeps your ears vertically piled on each other. However, if your pillow is too high or low, your neck is likely to twist and trigger neck pain.
Keep Your Chin Neutral
You should avoid tucking your chin if you are sleeping in the belly position. When you tuck your chin, it places your head forward.
Place Pillows Among Knees
If you place a pillow among your knees, it helps keep your lower backbone aligned.
How to Sleep with Crick in Neck?
If you don’t want to aggravate a sore neck, sleeping on your opposite side or back is a great idea. However, if you are sleeping on your spine, you can try placing a pillow next to your problematic neck, as it helps demotivate yourself from rolling in that direction when shifting positions during sleep.
So, if you want to sleep peacefully with backbone pain, you should never rest on your belly. When you lie on your stomach, it places extra pressure on your backbone. A few positions that are ideal for relieving your pain are:
- Sleep in a slightly reclined position
- Place a cushion below your knees while sleeping
- Try to sleep in a fetal position
- Keep a pillow between your knees
A recent study showed that people suffering from chronic neck aches might improve from poor sleep quality. So, ensuring a comfortable sleep can help you quickly recover from neck ache. Also, you can take a pain killer or try ice or heat therapy to cure pain. You can also perform gentle neck stretches before you go to bed, and the first practice you should perform when you wake up in the morning. It will effectively help manage your neck ache.