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Many people wake up in the morning feeling pain radiating from the neck down to the shoulders. According to Dr. Rob Sleiman – General Director of ACC Clinic, if the pain is not caused by an underlying medical condition, it is very likely due to poor sleeping posture. Try changing and applying these recommended sleeping positions for neck pain to quickly improve your health.
1. Recommended sleeping positions for neck pain
Scientific sleeping postures not only support a good night’s sleep but also provide significant benefits for your joints. The following positions can help prevent or markedly improve neck pain symptoms:
- Sleeping on your back (Supine position): Using a suitable pillow while lying on your back helps maintain a neutral position for the head, neck, and spine. As a result, these areas experience less pressure during sleep. To build the habit of back sleeping, you can place two pillows on either side of your body to prevent shifting during the night.
- Sleeping on your side: This is also considered beneficial for the body as it stabilizes the spine and allows for easy blood circulation – ideal for those who frequently suffer from neck and shoulder pain. However, if you prefer side sleeping, remember to place a pillow between your knees!
Important notes for people with neck pain:
- Absolutely avoid sleeping on your stomach: People who regularly sleep face down tend to turn their heads to one side, making them highly susceptible to stiff necks and neck and shoulder pain. This position can increase the risk of muscle strain and even lead to cervical spine disorders.
- Avoid sleeping with too many pillows or stacking them, as this can restrict the neck’s range of motion and lead to neck stiffness.
- Do not rest your arms across your forehead while sleeping. Over time, this posture causes shoulder fatigue and neck pain.
2. What to do when experiencing neck pain?
In addition to adjusting and adopting better sleeping postures, you can apply the following methods to soothe the pain:
- Relax the neck: When experiencing pain, lie down whenever possible and keep your head in a balanced position on a comfortable pillow.
- Neck massage: This method helps relax the muscles and increases blood circulation to the neck and shoulder area, thereby reducing pain and promoting better sleep.
- Neck exercises: Performing a few simple neck exercises can reduce muscle tension and stiffness, significantly alleviating aches and fatigue.
Home-based Yoga exercises to support the treatment of Cervical Spondylosis:
- Hydrotherapy (Water Therapy): Take a warm shower for about 4 minutes, standing under the showerhead so the water pressure acts directly on the neck area to reduce muscle tension. Then, switch to cold water for 30-60 seconds. Repeat this process for the best results.
- Choosing the right pillow:
- Opt for a contoured or cervical pillow, preferably made of cotton.
- Pillows tend to flatten or lose their shape after long-term use; therefore, they should be replaced once a year.
- The ideal height for an adult pillow is 10-15 cm, with a width that reaches the shoulders to keep the neck in the correct posture. The sinkage when lying down should not exceed 3-4 cm.
- If you frequently travel long distances by train, bus, or plane, you should prepare a U-shaped travel pillow to provide the best support for your head and neck.
3. When to see a doctor?
If the pain is caused by poor sleeping posture, you can adjust your position and apply the methods mentioned above, and the pain should disappear within a few days. However, when the pain lasts for more than a week, increases in intensity, and spreads toward the shoulders and arms, it is a sign of an underlying medical condition. At this point, you should see a doctor immediately for an accurate diagnosis and timely, appropriate treatment. Avoid the abuse of pain medication, as long-term use can cause harmful side effects to your health.
With over 20 years of experience, ACC Clinic has successfully diagnosed and treated many patients suffering from herniated discs, spinal degeneration, or cervical osteoarthritis, all of which began with initial symptoms of neck and shoulder pain.
In Vietnam, ACC is one of the pioneers in treating acute and chronic spinal conditions using Chiropractic care. This world-renowned method utilizes manual adjustment techniques to correct spinal misalignments and release pressure on nerve roots. Consequently, it significantly reduces pain without the need for medication or surgical intervention.
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