2 Worst Sleeping Positions For Neck Pain: How to avoid them
 
If you suffer from neck pain you might be conscious of your sitting posture while you are at work or while doing home chores or driving. But you also need to consider your posture when sleeping to avoid positions that can cause or aggravate neck pain. In this blog we will discuss the 2 worst sleeping positions if you suffer from neck pain followed by 2 tips on how to avoid them. 
 
The first sleeping posture that can cause or aggravate neck pain is sleeping on your stomach. When you sleep on your tummy your neck will be turned to one side or the other. This can cause a lot of stress on your neck muscles, cervical spine, ligaments, etc. These stresses will gradually build up for the six or eight hours that you are asleep. In order to avoid this try and make a gradual transition to sleeping on your side and then (if you wish to) sleeping on your back. Sleeping on your stomach can also lead to back pain. You can read more about it HERE

A simple tip to avoid sleeping on the stomach is to start off sleeping on your side at night and keeping a stack of pillows or a thick bolster in front of your body to avoid rolling on to your stomach in the night. Once you master this side lying position you can then gradually transition to sleeping on your back by keeping pillows on either side of your body when lying on your back. These pillows will prevent you from rolling on to your side and stomach. It is not easy to transition out of tummy sleeping to side lying or back sleeping as this is your ‘comfortable’ position. But try and do this gradually taking baby steps every day. Do not expect it to happen in a matter of day. It may take weeks or months, but is well worth it. HERE are the pillows that I use and recommend.

The second sleeping posture that can cause or aggravate neck is keeping your hand or arm under your head when you're sleeping. This causes a strain on your scapular, arm, forearm, neck muscles and ligaments along with your spine (neck and midback). If you are a side sleeper this usually happens when you use a very thin pillow or do not use a pillow at all. Ideally when you sleep on your side the height of the pillow should be equal to the distance between your earlobe and the tip of your shoulder. If it is thicker then your head will be tilted away from the pillow. If your pillow is thinner then your neck will be tilted towards the pillow. This can lead to tucking your arm or hand under the head to support your neck into a neutral position i.e. a good posture. 

Watch this video to learn more about how these two sleeping postures can lead to or aggravate your existing neck pain:


HERE is a guide to help you How can you avoid neck pain when working from home. It is also applicable whenever you are sitting, whether at work in the office or watching television in the house. 

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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