Adapted from "Say 'good night' to neck pain" from Harvard Health Publishing here

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The proper sleeping positions and pillows can help to minimize neck pain

What is the best sleeping position for neck pain?

The two best sleeping positions for minimizing neck pain are on your side or on your back. If you sleep on your back, use a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head. For side sleepers, use a pillow that is higher under your neck than your head to keep your spine straight. Sleeping on stomach is tough on the spine as your back is arched and your neck is turned.

Choosing the right pillow (for side- and back- sleepers):

1. Use a feather pillow that conforms to the shape of the neck, replacing feather pillows every year or so
2. Use a traditionally shaped pillow with memory foam that conforms to the contour of the head and neck;
3. Avoid high or stiff pillows that keep the neck flexed overnight;
4. Use a pillow that is higher under the neck than the head if sleeping on the side to keep the spine straight; and
5. Use a horseshoe-shaped pillow when sitting or reclining to prevent the head from dropping to one side if you doze. If the pillow is too large behind the neck, however, it will force your head forward.

Beyond sleep position

Research suggests that sleep, in addition to sleep position, can contribute to musculoskeletal pain such as neck and shoulder pain. A study found that people with moderate to severe sleeping problems were significantly more likely to develop chronic musculoskeletal pain after one year compared to those with little or no problem with sleep. Sleep disturbances may disrupt muscle relaxation and healing during sleep, and pain can disrupt sleep, creating a cycle of pain and sleep problems.