At House of Chiropractic, we see many patients with neck pain and sleeping is sometimes the trigger. Sleeping posture and the quality of the pillow are important factors if you have neck/upper back pain.
If your neck and shoulders don’t get sufficient support, or are propped at an angle that causes twisting or crunching, this puts your spine and body out of alignment, leading strain and discomfort in your neck, shoulders, and back, as well as sleeplessness.
Most important factor when choosing your pillow - does it keep your neck in a neutral position as you sleep? Use a family member to check if your neck + spine are is a straight line while laying down.
Back Sleeper - look for a thinner pillow so your neck is not pushed too far forward | Memory foam may be a good option
Side Sleeper - look for a firmer pillow and slightly thicker to accommodate your shoulder. You also may sleep with a pillow between your knees to keep your hips and spine in alignment
Stomach Sleeper - look for the thinnest pillow available or use no pillow at all. However, this position puts increased stress and tension in the low back and the neck so it is not recommended.