How to Sleep Comfortably and Alleviate Upper Back and Neck Pain

Are you one of those people who have trouble sleeping because of upper back and neck pain? If yes, then you are not alone. According to a survey by the American Chiropractic Association (ACA), 31 million Americans suffer from lower back pain at any given time, and nearly half of all working Americans experience back pain each year.

While there are many possible causes of upper back and neck pain like poor posture or an underlying health condition such as arthritis, it’s essential to address it so that we can sleep better at night. Lack of quality sleep due to discomfort in the body can cause low energy levels during the day, decreased productivity, depression or anxiety-like symptoms.

In this article, we will discuss some effective ways on how to sleep with upper back and neck pain.

Adjust Your Sleeping Position

The position you choose while sleeping plays a crucial role in reducing your discomfort due to upper-back and neck pains. Here are various positions that may help alleviate your pains:

Sleep On Your Back

Sleeping on your back is considered the best position for spinal alignment; it helps distribute weight evenly across the body without putting pressure on any particular point. When done correctly using pillows under knees or supporting lumbar spine with small pillow behind lower back can help align head shoulders hips which result in less tension throughout the body.

Sleep On Your Side

If sleeping on your side is preferred position adding support between legs with a pillow greatly reduces strain on hips while maintaining spinal alignment.A firm pillow supporting head aligned vertically over shoulders rather than tilted should also reduce strain .

Pick The Right Mattress And Pillow To Reduce Pain

Choosing mattresses made with soft-to-medium firmness allows greater conformity around natural curves,and minimizes pressure points.For stomach sleeper’s firmer mattress surface offers more supportive base for avoiding overextension potential.

Picking the right pillow is also essential to reduce upper back and neck pains. A pillow that conforms to your body’s natural shape and provides proper support for your head, neck, and shoulders can make a significant difference.

Consider Stretching And Exercise

Stretching or performing light exercises such as yoga before bedtime can help loosen up tense muscles in the upper back and neck area.Stretching brings oxygenated blood flow thru muscle tissue which promotes relaxation .Improving circulation throughout the body makes it less likely that tension will build up in specific areas during sleep.

Upper Back Stretches:

– Shoulder blade Squeeze
-Sit tall with arms straight out to sides
-Bend elbows 90 degrees so fingertips touch shoulders.
-Allow elbows drift forward while squeezing shoulder blades together.
-Hold squeeze for five seconds then release.

– Cat-Cow Stretch
-On hands and knees bend with head looking upward.Curve spine towards ceiling (cat posture), hold then return to neutral position followed by curving spine in toward floor (cow posture),hold

Neck Exercises:

– Chin tucks
-Lie flat on back, place pillow under knees .
-Move chin downward while keeping forehead stills until slight stretch noticed at base of skull.Hold this position for ten seconds. Then gently lift chin up without tilting head backwards; repeat this movement ten times

– Neck rotations
-Sit tall with both feet planted firmly on ground.Turn head slowly from side-to-side starting with left ear reaching over left shoulder then rotating through center line ending when right ear reaches over right shoulder.repeat sequence twenty times.

The Bottom Line

There are many ways you can ease upper-back and neck pains when sleeping. While some methods may work better than others depending on your situation, it’s vital not to ignore persistent pain as it could be a sign of an underlying health problem. In some cases, consulting with your doctor or physical therapist can be beneficial in addressing pain as they may able to recommend more advanced treatments for relief . However,everyone deserves a good night’s rest so trying these tips to prevent and alleviate pains is worth the effort.