Tampa Chiropractor Shares Tips on How To Relieve Neck and Shoulder Pain While Sleeping

how to relieve neck and shoulder pain while sleeping

Do you experience shoulder and neck pain most mornings? You could benefit from knowing how to relieve neck and shoulder pain while sleeping. As a trusted chiropractor in Tampa, FL, Pro-Health offers the following tips on relieving pain associated with sleep.

How To Relieve Sleep Pain

The following tips can help you reduce or avoid back and neck pain caused by bad sleeping habits. 

Upgrade Your Pillow

Your pillow is a primary factor in whether you experience pain after sleeping. Find a pillow that follows the natural curve of your neck to support your spine.

Pillows that are too high or flat can harm your skeletal structure. A firm contour pillow is the best option for most people.

Avoid Stomach Sleeping

One of the most important tips to know when learning how to relieve neck and shoulder pain while sleeping is to avoid sleeping on your stomach. Your stomach is among the worst sleeping positions. While you can still experience pain sleeping on your back or side, you can more easily address those issues than when sleeping on your stomach.

Adjust Your Position

Do you already sleep on your side or back? You can make a few minor adjustments to minimize stress on your body. 

If you sleep on your back, put a pillow under your knees to better support your lower back. If you sleep on your side, putting a pillow between your knees can relieve tension in your spine.

Do you have pain in one or both shoulder blades? Sleep on the side that doesn’t hurt, or switch to sleeping on your back.

Change Your Mattress

Your mattress is probably the biggest factor in determining how much pain you experience while sleeping. For most people, a mattress with medium firmness provides the best balance between support and relaxation.

An overly soft mattress forces your back and neck into an unnatural curve. Meanwhile, a hard mattress feels like sleeping on stone.

Practice Good Sleep Hygiene

Without good sleep habits, you’ll toss and turn all night. This leaves your body unable to heal itself from tension and strain. The best sleep hygiene tips include:

  • Try getting at least seven hours of sleep every night.
  • Stick to a consistent sleep schedule.
  • Turn off screens and electronics for at least two hours before going to bed.
  • Minimize how much caffeine you drink, especially up to 12 hours before bedtime.
  • Make your bedroom quiet, dark, and cool.
  • Maintain an exercise routine.

Visit a Physiotherapist

Sometimes, you just need a little extra help managing your neck and shoulder pain. Regular appointments with a physiotherapist can readjust your musculoskeletal system and make your body more resistant to further injury.

Pro Health Can Treat Your Neck and Shoulder Pain

Now that you know how to relieve neck and shoulder pain while sleeping, you can take proper steps to avoid it. The team of experts at Pro Health can help you recover from sleep pain and strengthen your body against future injury.

To speak with a team member, contact Pro Health today.

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