neck pain

Best sleeping position for neck pain

If you’re dealing with neck discomfort, the best positions for sleep are on your back or side. These positions are both less stressful on your spine than sleeping on your stomach.

It may be difficult to change your sleeping position since your preferred position is often determined early in life.

However, over time, you’ll become more comfortable as the new position becomes familiar.

Most people move around in the middle of the night, so having extra pillows around can help you stay comfortable even if you shift.

Sleeping on your back helps maintain your spine’s natural curves. You can use a thinner pillow in this position than you would when sleeping on your side. Your head position should be only slightly raised so that it’s at a similar angle as when you’re standing. Using a memory foam pillow can help support your head or neck.

Sleeping on your side is one of the best ways to keep your head neutral, with your chin straight ahead. When sleeping in this position, it’s a good idea to use a pillow high enough to keep your neck neutral but not so high that your upper ear is forced toward your shoulder.

If you’re dealing with neck pain, it’s a good idea to avoid sleeping on your stomach. In this position, your head is forced to one side for hours at a time. This faulty alignment can put excess stress on your neck.

back pain, Sleeping with back pain


One of the recommended position is to sleep on your side with pillow between your knees. How does this position help?

If lying flat on your back feels uncomfortable, try sleeping on your side:

  • Allow your right or left shoulder to make contact with the mattress, along with the rest of that side of your body.
  • Place a pillow between your knees.
  • If there’s a gap between your waist and the  mattress, consider using a small pillow there for added support.

You should resist the urge to sleep on the same side. Doing so may cause issues like muscle imbalance and even scoliosis.

How does this position help?

Sleeping on your side alone won’t make you feel better. Its using the pillow between your knees that’s the trick. The pillow will keep your hips, pelvis and spine in better alignment.