Do you wake up with a stiff neck, a headache, or tight shoulders? Your pillow and the way you sleep could be part of the problem. You spend about a third of your life in bed, so small changes can make a big difference.
The goal: a neutral neck
Whatever position you sleep in, your head should line up with your spine, just like when you stand tall. Your pillow's job is to fill the space between your head and the mattress, not prop your head up or let it drop.
The best sleep positions for neck pain
Best: on your back. Use a low, supportive pillow that fills the curve behind your neck, and put a pillow under your knees to ease your low back.
Good: on your side. Use a higher, firmer pillow so your head stays level. A pillow between your knees keeps your hips and spine lined up.
Avoid: on your stomach. Your head is turned to one side for hours, which strains your neck.
Why I like buckwheat pillows
A buckwheat pillow is filled with buckwheat hulls that shift and lock into place, so it holds the shape of your neck all night instead of flattening out. You can open it and add or remove hulls to get the height just right. It feels firm at first, so give it a week or two to get used to it.
Signs your pillow isn't working
You wake up stiff or with a headache, you keep folding or bunching your pillow, your arm or hand goes numb at night, or your pillow doesn't spring back when you fold it in half.
Get the free guide
Download our free Sleep & Neck Pillow Guide, with sleep positions, a pillow comparison chart, and tips for better sleep, on our Neck & Shoulders page: https://themoveeasymethod.com/neck-shoulders
If neck pain wakes you up at night, you feel numbness or weakness in your arms, or pain lasts more than a few days, call us at (708) 439-1205 or book a free consultation here: https://calendly.com/drdan-themoveeasymethod/getting-started-call
