Sleep is a vital part of our lives. It helps our body recharge and gives us a moment to escape our daily worries. And we know we all have our preferred sleeping position. If you’re reading this, you might be one of the “freefallers” or stomach sleepers.
Only 16% of people sleep on their stomachs. And neck pain is a common complaint among these people, and there might be a good chance you’re suffering from it, too.
In this article, we’ll discuss the relationship between sleeping on your stomach and neck pain. We’ll also provide tips on how to sleep on your stomach without experiencing neck pain. If you suffer from neck pain from sleeping on your stomach or want to learn more about it, keep reading. We've got you covered.
Can Sleeping on Your Stomach Cause Neck Pain?
The answer is yes.
When you sleep on your stomach, your head is naturally turned to the side, and your neck is in an unnatural position. This posture strains the different structures in your neck, leading to pain and even stiffness.
Aside from pain and stiffness, sleeping on your stomach can also cause strain on the ligaments and tendons in your neck. That could additionally result in reduced mobility and an increased risk of injury.
But why does this exactly happen?
Why Does My Neck Hurt After Stomach Sleeping?
You might be curious why your favorite sleeping position is hurting your neck. Well, there are several mechanisms behind neck pain after stomach sleeping:
- Increased stress on the structures of the neck
Your neck is made up of seven bones called vertebrae. These bones are stacked on each other and separated by jelly-like discs. Together, they make up the cervical spine.
In between each vertebra, there are also small joints called facet joints. These spinal column structures support your head, allow movement, and protect your spinal cord.
Sleeping on your stomach can be problematic for your neck because it involves turning your head to the side and twisting your neck.
Holding your neck in this position for an extended period can put undue stress on the structures mentioned above. Over time, this can lead to chronic neck pain and even damage your cervical spine.
Andrew Bang, DC, says, “Imagine standing and looking one way for two or three hours at a time. Stretching your neck muscle for that long creates soreness.”
- Flattening of the cervical curve
In addition to the twisting and turning, stomach sleeping can flatten the natural curve of your neck, called the cervical curve. This curve helps to absorb shock and distribute weight. When the curve is flattened, your neck cannot support your head, contributing to pain and stiffness.
- Worsening of pre-existing neck issues
Another group of people for whom stomach sleeping can be problematic are those with cervical radiculopathy. This is a condition where the nerves in the neck become compressed or irritated.
When you sleep on your stomach, your neck and spine are often pulled back or in an extended position. When your spine is extended, the channels your nerves pass through can become smaller. This puts extra pressure on your nerves, resulting in neuropathic pain or radiculopathy.
Why Is Stomach Sleeping Bad?
Aside from neck pain, there are two more reasons why sleeping on your stomach may not be a good idea.
First, remember how sleeping on your stomach can flatten your cervical spine? Well, this can happen to your lumbar spine or lower back too. Stomach sleeping can also cause your pelvis to tilt, worsening lower back pain.
And second, sleeping on your stomach may make you more prone to shoulder pain.
That is based on a study investigating how different sleeping positions affect the pressure in the subacromial space. This pressure is linked to subacromial impingement, which can potentially lead to rotator cuff tears.
The study showed that sleeping on your stomach or side causes higher subacromial pressure than sleeping on your back. The researchers also believe that they may affect the healing of the rotator cuff after surgery.
Although, we must also note that some other studies suggest that sleeping on your stomach may, in fact, be protective against these conditions. But it's important to note that the study did not consider whether people slept on their stomachs or sides because of pain or injury or out of habit.
Therefore, further research is needed to understand the relationship between sleep position and shoulder injuries fully.
What Is the Best Sleeping Position For Neck And Back Pain?
While each individual is unique and may have preferences, certain positions tend to be better for those suffering from pain. Obviously, sleeping on your stomach is out of the picture, so there are only two positions to consider:
- The Back-Sleeping Position
Sleeping on your back is often considered the most ideal position for neck and back pain. This position provides excellent support for your entire spine, which can help reduce pain in your neck and back. This is because this position allows your spine to stay neutral.
Sleeping on your back may also help prevent wrinkles on your face and chest since you won't be pressing your face into the pillow. That’s another worry off your list!
- The Side-Sleeping Position
If you prefer sleeping on your side, a good position is lying on your side with your legs stretched out. This position can also benefit those with back pain by improving spinal alignment and opening the joints.
Curling your knees up into the “fetal position”, on the other hand, will throw your back out of alignment and can cause neck pain. So it's important to keep the legs stretched out.
Placing a thin pillow between your legs can also help align your spine and pelvis, reducing pressure on your lower back.
What Is The Most Healthy Sleep Position?
While each position has benefits and drawbacks, the best sleep position for you depends on your needs.
Sleeping on your back is generally considered the most healthy sleep position. This position allows your head, neck, and spine to rest in a neutral position, reducing the risk of developing back and neck pain. However, this position is not recommended for people with GERD or sleep apnea.
Sleeping on your side may be better if you have sleep apnea or snoring. Sleeping on your side can help to keep your airways open, reducing the risk of breathing difficulties during sleep. It’s also the recommended position if you have GERD.
However, sleeping on your side may cause shoulder pain. This is because your upper body is putting excess pressure on your shoulder.
Is Neck Pain Due To The Pillow Or Mattress?
The answer? It could be either or both. First, let's focus on the pillow.
A pillow that is too high or too low can cause neck pain.
A pillow that is too high can push the neck forward, causing muscle and joint strain. On the other hand, a pillow that is too low does not provide enough support for the neck, causing it to bend unnaturally.
Pillows come in different types and materials. Choosing the right one for your sleeping position and preference is important. We have an article on how to properly choose the right pillow here.
Now, let's talk about the mattress. An old or worn-out mattress that sags or has lost its support can cause back and neck pain, especially for stomach sleepers. The sagging or uneven surface can cause the spine to bend, leading to muscle strain and discomfort.
Replacing a mattress after 6 to 8 years is recommended, depending on the quality and how worn out (or noisy) it is. When choosing a new mattress, consider your sleeping position and any health conditions you may have. A firm and supportive mattress is usually the best choice for neck pain.
Should I Sleep Without A Pillow If My Neck Hurts?
For stomach sleepers, it may actually help.
Sleeping flat without a pillow can align the spine and take pressure off the neck, reducing pain and discomfort. However, it's important to note that this method will only work for some and not all people. Some people may find it makes their neck pain worse.
On the other hand, back and side sleepers typically benefit from using a pillow that supports the neck's natural curve. The perfect pillow for an individual depends on their personal preference, body shape, and sleeping position.
If you try sleeping without a pillow, ensuring you're doing so safely is important. You should speak with your doctor if you have any pre-existing conditions, such as degenerative disc disease or osteoporosis.
Additionally, it may take some time for your body to adjust to sleeping without a pillow, so be patient and give it a few nights before deciding.
How Long Does Neck Pain From Sleeping On My Stomach Last?
There is really no definite answer to this question. If the neck pain results from the stress or tension from your sleeping position, it may last for a shorter period. In most cases, neck pain from sleeping on your stomach can last a few days or a week.
However, if the neck pain is caused by an injury or a more severe underlying condition, the pain may be more prolonged and require medical attention.
How Can I Get Rid Of Neck Pain After Sleeping On My Stomach?
Here are some things you can do to relieve your neck pain:
- Consider switching your sleeping position.
While it may be comfortable at the moment, sleeping on your stomach can harm your neck and spine. Consider switching to sleeping on your back or side, which can reduce the strain on your neck.
- Stretch your neck before bed.
Gently stretch your neck muscles by slowly moving your head from side to side and up and down. This can help relieve tension and stiffness.
- Apply heat or cold.
Applying heat or cold to the affected area can help reduce inflammation and relieve pain. Depending on what feels best for you, you can use a heating pad or a cold compress.
- Take over-the-counter pain relievers.
Over-the-counter pain relievers such as ibuprofen or acetaminophen can help relieve pain and reduce inflammation.
- Practice good posture
Maintaining good posture during the day can help reduce the risk of neck pain. Sit up straight with your shoulders back and your chin tucked in.
If your neck pain persists or worsens, it's important to consult a doctor or physical therapist for further evaluation and treatment.
How Do I Sleep On My Stomach Without Causing Neck Pain?
If you really can’t sleep in a different position, you need to make a few adjustments to avoid neck pain. These are:
- Use a thinner or flat pillow that doesn't push your head too far forward to keep your neck more neutral. Avoid using too fluffy or overstuffed pillows, as they can cause your head to be pushed forward and strain your neck muscles.
- Place a pillow under your stomach to alleviate any pressure on your lower back.
- Sleeping on a firmer mattress that provides proper support for your body to keep your spine aligned and reduce pressure on your neck.
- Stretching your neck muscles before bed to loosen any tension and prepare your muscles for a comfortable night's sleep.
- Seeking medical attention if your neck pain persists. This can help determine any underlying factors contributing to your pain.
Takeaway
In conclusion, sleeping on your stomach can cause neck pain and discomfort. But don't worry; there are ways to get a restful sleep without causing any harm to your neck and spine. Following the tips in this article, you can say goodbye to neck pain and enjoy pain-free sleep.
Remember, taking care of your neck is important for overall well-being. Making small adjustments to your sleeping position and incorporating neck stretches into your routine can reduce neck pain and improve your quality of life.
