What is the coziest, most comfortable sleeping position? We know what you’re thinking—yes, Side Sleeping! With over 74% of people in the US sleeping on their sides, we can’t help but wonder: Is it that good? Well, we are not here to judge.
But who wants to go to bed dreading waking up? All the while knowing that the first thing you’ll do after waking up is roll your stiff neck and stretch your hunched shoulders, listening to the pop and crackle of your joints and vertebrae like marbles in a dryer. No one wants that! Side sleepers are not all blessed with the perfect dreamland.
Neck and shoulder pain are common side effects of sleeping, and many people can relate to them. Today, we will discuss these issues and offer ways to fix them. Let’s dive right into it, then!
Why does the neck and shoulder pain occur from sleeping?
Soft tissue injuries account for the majority of neck and shoulder discomfort. These can cause pain, stiffness, muscular spasms, and even headaches. They also affect the tendons, ligaments, and muscles. Although neck discomfort might hurt on both sides, it often only affects one side.
Shoulder and neck aches and spasms can result from holding your neck in an uncomfortable posture for extended periods. The following are some of the most typical positions that might cause pain in the neck and shoulders:
- Using a pillow that is too high or too low while sleeping
- During the night, clench or grind your teeth.
- sitting at an improperly configured desk
- glancing down at a smartphone
How Does Side Sleeping Cause Shoulder and Neck Pain?
Side sleeping can seem very comfortable, but only when you have the right pillow that accurately supports this posture. Neck and shoulder pain while sleeping on your side occurs mainly when your pillow isn’t supportive enough to effectively align your spine, shoulder, and neck.
A wrong pillow and mattress will do two things to your body. First, it will sink your spine out of its neutral position and bend, arch, and curve. Second, your shoulders, stacked one above the other, will misalign and slip, crumpling into each other.
While in deep sleep, you might not even feel it, but this misalignment occurs subtly. Your muscles will be stretched all night, and you won’t even know. You will realize all this in the morning with intense strain and pain.
Then what is the solution? If you are a side sleeper, too, all you need is a pillow for cervical pain that will help with your spine, neck, and shoulder alignment so well that you wake up refreshed in the morning and not feel a thing!
Is Changing Your Side Sleeping Position Good?
Sleeping on your side might be the reason for your sore mornings, stiff neck, stressed back, and cranky mood. Is it time to switch it up? Do stomach sleepers know the secret to reducing shoulder aches, or do back sleepers know how to avoid a sore neck?
But wait! It might be different from what you think it is. The problem likely isn’t the position, so don’t give up sleeping on your side just yet. Side sleeping might have more benefits on your health than you think:
- Side Sleeping reduces snoring and the risks of sleep apnea by keeping your airways clear.
- Sleeping on your sleep enhances your digestion and keeps your gut healthy by letting the food pass through your system quickly.
- It improves blood circulation to the heart, which is highly healthy for pregnant women and babies.
- Side sleeping also soothes your pressure points on the spine, which is uncommon in other sleeping positions.
While training yourself into a new sleeping position is not difficult, it is better to do what comes naturally. If that means sleeping on your side, we’ll make that work, too. Let’s start with getting a good and comfortable pillow for sore necks and shoulders!
The Best Pillow for Neck and Shoulder Pain
When picking a good pillow for neck and shoulder pain from side sleeping, the most critical aspect is its firmness. A pillow that is too soft will be too plush to support the weight of your head and let your head sink too much into it.
On the other hand, a pillow that is too firm will not provide enough pressure relief for your muscles and joints. Look for the following things before you rush out to get your dream pillow!
Go for a Comfortable Pillow
There is no such thing as a regular or standard pillow. Every pillow has unique properties that vary depending on its material, design, manufacturing process, and multiple other factors. Finding the perfect pillow for your sleeping needs might take a little research and more work, but the ultimate goal is how comfortable it makes you.
An ideal sleep environment for side sleepers is one where you use a wide pillow and sleep flat on a surface that can adequately support your head, neck, and shoulders. If you suffer from neck pain, contour-shaped pillows for neck problems will be entirely altering for you as they have a double-peak design that cradles your neck gently and prevents stiffness.
Make Sure You Have the Right Loft
If you want to wake up with a pain-free body, you must check if you use a pillow of the right size and shape. A pillow with good loft will support your shoulders, while a pillow with good loft will ensure that your neck joints and muscles are well supported.
For instance, if you have narrow shoulders and sleep on a high-loft pillow, you might stretch your muscles out in the morning and strain your shoulder blades. In case you have broad shoulders a low-lift pillow, your unequally supported shoulders will slip and collapse.
Look for brands that offer a range of heights and lofts in their pillows so that you can test them out and take your pick. Eli & Elm pillows are the ones for you. Their contoured design will provide the extra nudge you need for a pain-free life, and the shredded latex filling provides aligned neck and shoulder support.
Breathable
Breathability is just a matter of airflow, determining whether you sleep hot or cold at night. Breathability in the pillow material will improve your sleeping experience, as some people are prone to sweat at night. Pillows with cooling properties will maintain a neutral temperature around you while sleeping and give you a sound, long sleep.
A latex pillow is a perfect choice for side sleepers with shoulder pain. Latex pillows are medium to medium-firm in nature and contour your body's natural posture. People susceptible to allergies and other health issues will be highly relieved using a hypoallergenic and antibacterial organic latex pillow, making it great for asthmatics and those with eczema.
Organic or Natural
Choosing a natural material is more of a personal choice than a necessity. But an organic pillow is quite comfortable and hygienic, which might change your sleep. If we must list a few such pillows, we’d say latex, but cotton, bamboo, and cellulosic fibers are the best ones to pick out. Each of these materials is hypoallergenic, breathable, and incredibly soft.
Best Pillow for Side Sleepers with Neck and Shoulder Pain
Down pillows are the best neck and shoulder pain on our list today. Certain brands use ethically sourced feathers and a five-chamber construction to provide fluffiness that keeps your head from falling flat when you lay it down. The outer chambers seem airy and light, while the inner chambers are solid and supportive. Fluffing will be necessary once or twice a day to maintain its shape.
One easy technique to ease strain around the shoulders while resting on your back and maintaining your head and neck alignment is to place a down pillow between your shoulders and support your neck when you have shoulder aches. A down or feather pillow is the best pillow for shoulder pain.
When choosing the best pillow for neck pain, side sleepers require a tall, lofty pillow that adequately supports their necks without becoming too flat. Generally speaking, feather pillows are not your friend. The Eli & Elm Cooling Side Sleeper Pillow is 17x29 inches in size and stands about five inches tall. If you want it even firmer, you can have extra fill in yours.
On the other hand, you can take fill out to customize the degree of stiffness to your preference. Additionally, it features the ideal loftiness to maintain your neck's alignment with your spine and is ergonomically contoured to fit around your shoulder.
The interior consists of soft polyester fibers and springy latex shreds—Eli & Elm refer to them as noodles—offering just the right amount of support and softness. Latex foam retains its shape and durability while providing bounce and pressure relief, a great feature for any neck pain pillow.
Role of Pillows in Treating Neck Pain
Many people nowadays complain about neck discomfort, which several factors, such as bad posture, an uncomfortable mattress, and a lousy pillow, may cause. A supportive pillow is the best option for those suffering from neck stiffness and pain since it supports the head, neck, and spine in a natural alignment. Sleeping in a neutral position and using the proper pillow may lessen and avoid neck aches and stiffness.
Benefits of Neck Pillow
Neck pillows offer several benefits, especially for those who experience discomfort or pain in the neck area. Here are some of the merits:
- Neck pillows provide essential support to maintain proper neck alignment during sleep, reducing strain and discomfort.
- They alleviate neck pain by promoting better spinal alignment and relieving pressure on sensitive areas.
- Neck pillows enhance sleep quality by preventing discomfort and minimizing the chances of waking up due to neck stiffness or pain.
- They are convenient travel companions, offering added comfort and support during long flights or car rides.
- Neck pillows are versatile in design and materials and cater to individual preferences and sleeping positions.
- Some neck pillows can help prevent snoring and alleviate sleep apnea symptoms by promoting clear airways.
- Consistent use of neck pillows may contribute to improved posture and reduced risk of musculoskeletal issues over time.
How Common is Neck and Shoulder Pain?
Neck and shoulder discomfort are often reported complaints in the general adult population, with lifetime incidences of 50.9% for females and 41.7% for males. While a single diagnosis usually explains a patient's indications and symptoms, there are times when two or more distinct factors are to blame.
When Should I Seek Medical Attention?
You should consider seeing a doctor for neck and shoulder pain if:
- Self-care techniques such as rest, ice, or over-the-counter pain medicine don't help or make the pain worse.
- The hands or arms are experiencing excruciating, intense pain that may be accompanied by tingling, weakness, or numbness.
- Traumatic injuries, including those from falls or auto accidents, are the cause of the discomfort.
- You have trouble moving your shoulders or neck, and the afflicted area may be swollen, red, or uncomfortable.
- You have a medical history of neck or spine problems. If the discomfort is accompanied by other health disorders, such as osteoporosis or arthritis, let us know.
- Sleep, work, and everyday activities are all hampered by the discomfort.
- You're worried about whether the discomfort impacts your general health or the underlying reason.
Final Thoughts
There are many reasons for neck or shoulder pain—some are out of our control, and others can be fixed with a pillow or mattress change. Improve your sleep by adjusting your sleep position, picking out the right mattress and pillow, and making simple changes to your everyday routine.
Sources
National Library of Medicine: Neck and shoulder pains in relation to physical activity and sedentary activities in adolescence
Premier Spine Institute: Why Chronic Neck Pain Should Never Be Ignored
Omron: Home remedies and healthy habits for neck and shoulder pain
