The Best Sleeping Positions for Neck Pain, According to Experts

Written by Kim Grundy, PT | Reviewed by Sanjai Sinha, MD Published on December 21, 2022

Key takeaways:

Muscle strain, age-related changes, and sleeping in the wrong position may cause neck pain.
Research shows that sleeping on your back or side may ease neck pain.
A medium-firm mattress and a supportive pillow can help keep your neck in a neutral position, preventing new or worsening pain.

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A stiff, painful neck can make it hard to get a good night’s sleep. And certain sleeping positions can cause or contribute to neck pain. Roughly 30% of the population deals with neck pain every year. So if you’re having trouble catching some Zs with this condition, you’re probably not alone.

The good news is that most neck pain is acute. That means it will usually go away in a week or two. But if your neck pain persists for more than three months, it’s considered chronic. Knowing the best sleeping positions for neck pain can help you get a better night’s sleep. It may also help you heal faster and prevent long-term pain.

What are the best sleeping positions for neck pain?

Your body needs sleep to heal and recharge. But sleeping in certain positions can cause neck pain, making it hard to get the rest you need. Consider the following sleep postures that can help relieve and prevent neck pain.

1. Sleep on your side

Lying on your side is the best sleep position for decreasing neck and back pain, according to a 2019 review. It may also be the best option for people who snore, are pregnant, or have digestive problems like acid reflux. Side sleeping helps keep your head and neck aligned with the rest of your body. The key to keeping your head and neck in a neutral position is to find a pillow that isn’t too fluffy or too flat. You can also put a pillow between your knees to help maintain your sleep posture.

A 2021 study compared feather pillows and rubber pillows, which are filled with materials such as memory foam or latex foam. The study found that rubber pillows decreased neck pain and promoted deeper sleep. The researchers noted that these pillows may help by properly aligning your cervical spine (neck).

But you might not have to ditch your feather pillow if you prefer it. You can get the support you need by rolling up a small towel and placing it inside your pillowcase, underneath your neck. This will fill any low or empty space and help keep your neck properly aligned.

Neck pain sometimes causes soreness or numbness in the arm and shoulder. If that happens, try sleeping on your unaffected side.

2. Sleep on your back

If you are pregnant, snore, or have digestive problems, you’ll want to stick to lying on your side. But the same 2019 review found that sleeping on your back (supine) may be the next best option for dealing with neck pain. This position can help if you have conditions that make sleeping on your side difficult, such as shoulder pain or nasal congestion. Sleeping on your back is also highly recommended for people with low back pain.

To ensure proper alignment while sleeping on your back, make sure your neck stays straight. As with the side-lying position, you can put a rolled-up towel in your pillowcase for added neck support. Or consider using memory foam, latex, or spring pillows. You should also place a pillow or two under your knees to maintain the natural curve of your spine.

Your arm placement can make a difference as well. A study found that keeping your arms at your sides or on your chest is better for neck pain than putting them over your head.

What is the worst sleeping position for neck pain?

Research shows that stomach sleepers report more neck pain and stiffness than those who sleep on their side or back. When you sleep on your stomach, you have to turn your head to one side, so you can’t keep your head and neck neutral. Typically, you hold that angled position for long periods, which can cause pain and stiffness. This sleep posture can also cause improper body alignment that increases the weight on your neck, leading to additional strain. Sleeping on your stomach has also been linked to increased shoulder pain.

Experts say you can train yourself to sleep in a better position. Try placing large pillows around your body to help you stay on your back or side and avoid turning onto your stomach while you sleep.

What causes neck pain?

Neck pain affects an estimated 1 in 3 people a year, with women more at risk than men. Some common causes of neck pain include:

Muscle strain: Activities that put you in an improper posture –– like sitting at a desk for long periods or sleeping in an awkward position –– can strain your neck muscles. This can cause pain, stiffness, and difficulty turning your head.
Age-related changes: As you age, wear and tear on your spine can cause musculoskeletal problems that affect your neck. Examples include osteoarthritis, herniated discs, and pinched nerves. Degenerative changes can also cause spinal stenosis. This occurs when the spaces in your spine narrow, putting pressure on surrounding nerves.
Whiplash and other injuries: Whiplash is a common neck injury. It happens when your head forcefully jerks forward and then back, damaging your muscles and connective tissues, as well as your spinal discs, nerves, and vertebral joints.
Stress: Anxiety and stress can cause people to keep their muscles tight and tense, resulting in painful muscle knots and spasms.
Other medical conditions: Conditions like fibromyalgia may cause neck pain. In rare cases, neck pain may also be a sign of more serious issues, such as tumors, meningitis, and spinal infections.

Tips to help you sleep better with neck pain

If you have chronic or recurring neck pain, it is important to pinpoint the cause and make changes to address it. Consider these 7 tips to improve your sleep quality:

Replace your old mattress and pillows: It’s a good idea to replace your mattress every 6 to 8 years, or when it starts to sag or feel uncomfortable. And swap out your pillows every 1 to 2 years. Studies show that a medium-firm mattress may promote proper spinal alignment and better sleep quality. One small study found that sleeping on a memory foam mattress with medium firmness reduced pain and improved sleep.
Use a hot or cold compress: Both heat and ice can help decrease neck pain. Cold helps decrease inflammation and is the most helpful in the first 48 to 72 hours following an injury. Warm compresses or heating pads help increase circulation and relieve muscle tension or spasms.
Adjust your workstation: If you work at a desk, make sure your workstation is set up properly to keep your head, neck, and spine aligned. Sitting in a supportive chair with your desk and computer at the correct height can promote healthy posture and help you avoid aches and pains.
Do gentle stretches and targeted exercises: Take breaks to move around throughout the day. And do gentle neck stretches that move your head through its full range of motion (side to side, up and down, circles). This helps keep your neck muscles loose and can prevent knots.
Try stress-relieving practices: Make stress-relieving techniques part of your routine. You can book a massage, meditate, or try yoga to decrease daily stress. Simple activities like walking in nature or listening to your favorite song can also help you relax. Consider talking to a therapist for additional help managing stress.
Use pain relievers when necessary: Try over-the-counter pain relievers such as ibuprofen (Advil, Motrin), acetaminophen (Tylenol), or aspirin. You can also talk to your doctor about prescription pain relievers.
Try physical therapy: A physical therapist can evaluate your posture and recommend strengthening exercises to correct muscle imbalances. They can also use various techniques to reduce pain and promote healing. Hands-on treatment, including trigger point release and massage, can also help.

The bottom line

Sleeping in certain positions can cause or worsen neck pain. People who sleep on their side or their back may have less neck pain and stiffness than those who sleep on their stomach. Other factors –– like using supportive pillows and a medium-firm mattress –– may also ease neck pain and improve sleep quality.