Most people have experienced stiff neck or neck aches from time to time. Mild cases of neck pain can often go away on their own without any treatment. However, not tending to them at the right moment can lead to long–term chronic problems. It is rightly said that taking an ounce of prevention is worth a pound of care when dealing with neck aches.
Several causes, such as advancing age, muscle strain, or a wrong sleeping position creating pressure on your neck, might cause an ache in your neck. Waking up with a sore neck can is not only uncomfortable but can interrupt your day–to–day activities.
Therefore, you must make some changes in your sleeping habits. You may sleep on your back or either side; however, avoid sleeping on your stomach. Practice sleeping in a proper posture, and pay close attention to the kind of mattress and pillow you use. Bedding that gives you optimal support and comfort will resolve most of your neck and back issues in no time!
Sleeping on Your Back
Sleeping on your back helps to maintain the natural alignment of your spine. You may use a thinner pillow to support your head and neck. Using such a pillow will slightly raise the position of your head to place it at an angle that corresponds to your natural posture when standing.
Sleeping on Your Side
When sleeping on your side, ensure that the pillow you use is thicker than the one preferred for sleeping on your back.
This position is also more helpful if you suffer from conditions like sleep apnea or tend to snore.
Sleeping positions are much like habits that you have imbibed over time. Hence, changing them abruptly over one night is not possible. However, try to sleep in the advised position for a few nights, and you will ease into the routine after some time.
Reasons to Avoid Sleeping on your Stomach
If you are used to sleeping on your stomach, you might unknowingly aggravate your neck aches. This position strains your neck as your body weight shifts onto your neck.
Apart from improving your sleeping posture, you must also invest in proper support to counter neck discomfort.
How to Use a Pillow to Avoid Neck Pain
A wrong pillow can do a lot more harm than you think. Keep in mind the following pointers while selecting a cushion to avoid suffering from neck aches.
- You can use a feather pillow as it offers comfort to your neck and maintains its natural shape. However, feather pillows collapse easily and must be changed after a year.
- You can use an orthopaedic memory foam pillow to support your head and neck. It contours your neck and corresponds to its natural alignment.
- Using a pillow that is too firm is too tall for your head can be detrimental to your health. Pillows like this can cause pain and stiffness in your neck in the morning.
- When sleeping on your back, use a round pillow which supports the natural curvature of your neck and upper back.
- Carry a horseshoe-shaped travel pillow while travelling. You can also use this if your daily commute requires you to be seated for an extended period. It supports your neck by providing it with a surface to rest on.
- Use a cervical pillow. These pillows are specifically designed to provide your muscles and joints with extra support. This will help them relax and release any pent–up tension, relieving pain from stiff muscles.
Best Mattress Types to deal with Neck Pain
Looking for a bed that gives you full support on your entire spine and does not sag is the best mattress for orthopaedic problems.
At the same time, it is crucial that your mattress supports your weight and accommodates your height. Ensure that your mattress has adequate firmness suited to your preferred sleeping position. Sleeping on a bed that is too stiff may increase your shoulder and back stress.
1. Memory Foam Mattress
A memory foam mattress is one of the traditional types people vouch for as it supports your back and joints. The memory foam can naturally contour the shape of your sleeping form and offer a cradling sensation to your back. It helps to relieve pressure from the back and joints.
The memory foam mattress’s sink-in feeling relieves neck and muscle injuries.
2. Latex Foam Mattress
A natural latex foam mattress is made from the sap of the rubber tree Hevea Brasiliensis. It has high durability and low maintenance.
A latex mattress performs that same function as a memory foam. However, latex foam is firmer than its memory counterpart, and the inner structure of the bed gives it better bounce-back capacity, thus, reducing the risk of sagging.
3. Orthopaedic Mattress
An orthopaedic mattress is specially designed to ease any back or neck-related problems. It offers the maximum level of support, pain relief, and comfort possible. An orthopaedic foam mattress is made for those who experience frequent aches and pains in their upper back, neck, and shoulders.
Orthopaedic beds come will various fillings. One of the best ortho spine mattresses is the one with memory foam. The orthopaedic memory foam mattress has many progressive layers of support, helping to relieve strain on hips, shoulders, and neck and adding support to the lumbar region.
Adding a Mattress Topper
A mattress topper adds an extra layer of support to your bed. It may add softness or firmness depending on your requirement.
An orthopaedic mattress topper for back pain can add more support if your old bed is sagging.
Bottom Line
Neck troubles are a common occurrence with advancing age. Therefore, you must change your sleeping habits and choose an appropriate pillow and the best orthopaedic bed to help you sleep comfortably.
Livpure’s wide range of bedding products can help you choose the best bed and pillows according to your needs.