Neck Pain

“Sleep ergonomics” refers to our postures and positions during sleep–which either help us rest safely and comfortably or stress joints to the point that we wake up with more aches and pains than we fell asleep with. Sleeping positions matter. Poor-quality sleep is proven to negatively affect overall health. Here are some great tips for ergonomic sleeping from the American Chiropractic Association.

Sleeping Positions to Reduce Back Pain

It is possible and desirable to take strain off your back by making simple changes in sleeping posture. The healthiest sleeping position is on your side. If that’s how you sleep, draw your legs up slightly toward your chest and put a pillow between your legs. Some people even use a full-length body pillow to help maintain balance. Try not to put weight on your arms. This causes circulatory problems and a related pins-and-needles sensation. Instead, try crossing them in a braced position.

If you sleep on your back, it is best to place a pillow under your knees to help maintain the normal lower back curvature. You might try placing a small rolled towel under the small of the back for more support. Be aware that sleeping on your stomach is generally bad for your back. In this position, the cervical spine undergoes considerable strain, which can cause nerve compression, muscular imbalance and muscle pain. If you can’t sleep any other way, reduce the strain on your back by placing a pillow under your pelvis and lower abdomen. Also place a pillow under your head if it doesn’t cause back strain. Otherwise, try sleeping without a head pillow.

Mattresses and Pillows

Your mattress and pillow should support your body in its natural position, allowing it to rest and recover from the day’s activities. The best mattresses are designed to conform to the spine’s natural curve and keep the spine in alignment. Some sleep experts recommend supportive memory foam mattresses for this purpose.

Maintain Your Mattress

Remember to turn your mattress over every few months. If possible, replace the mattress after five to seven years of regular use. If you feel springs or bumps beneath the surface when you’re lying on the bed, or you and your partner unintentionally roll toward the middle of the bed, it’s time to go shopping for a new mattress. A worn-out mattress can reduce the quality of sleep and make back problems worse. You may also find that the mattress is to blame for insomnia if you notice yourself sleeping better in another bed—in a hotel, for example.

Pillows Matter

An ergonomic pillow is designed to accommodate the user’s sleeping position and to minimize any associated tension that may result from prolonged time spent in one position. Ergonomic pillows are shaped differently from regular pillows. They are often made of foam or similar form-retaining material that offers greater support. Most ergonomic pillows are used for sleep, although some are used for lower back support while sitting. They vary in size from small neck pillows used for long car trips or flights to very large full-body pillows, meant to cradle the entire body during sleep. A healthful pillow is designed to keep the spine in natural alignment, which minimizes stress on the body. Most people do not maintain neutral positions while they sleep. This creates tension at problem spots like the neck and the lower back, resulting in pain in either or both of these areas. An ergonomic pillow can often correct such problems.

A pillow of the wrong size can cause or aggravate neck and shoulder problems. When you sleep on your side, the pillow should fill the space between the head and mattress so that the cervical spine is in line with, and an extension of, the spine. The pillow should support the head, neck and shoulders and adapt to the contours of these areas. This will optimize your sleeping position throughout the night. A pillow also should be hypoallergenic.

Most of us have experienced neck pain and soreness after a long work day or road trip.  Once you add in technology to our everyday lifestyle, you have created the perfect storm. It even has its own term now, “tech neck.”  It frequently causes sore and tight shoulders, loss of the ability to look over your shoulder, and even shoulder and wrist problems such as shoulder impingement and carpal tunnel.  

In the world of biomechanics, the condition is known as Upper Crossed Syndrome.  It leads to rounded shoulders, a head that “slumps”, and the tight muscles we mentioned above.  

FightDoc aggressively fights to get Upper Cross Syndrome to submit. Left untreated, it can even lead to neck fusion!  The most effective protocol for treating this has several stages.  The joints that have now become “stuck” need to be cleared.   This includes the neck and upper back,, AND any affected extremities in the arm.  Not all medical providers have extremity experience.   One side of the joint will have muscles and soft tissue that are spastic, short and tight.  These need to be released with one of many available soft tissue techniques.  Again, not all providers have the requisite experience.  Finally, the other side of the joint will have “lazy” muscles that have forgotten how to contract.  These need some simple exercises to wake them back up.

Depending on how severe the syndrome is, it will likely need a short intense course of treatment to get ahead of it and periodic follow-ups to prevent its return.  With the right care, a patient will be pain free and performing better in short order!

Yours in health,

M. Zuber, D.C., Frisco’s Sports Chiropractor

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