How Sleep Posture Affects Your Neck and Shoulder Pain: What You Need to Know

Are You Waking Up in Pain?

If you start your day with a stiff neck or sore shoulders, your sleep posture might be the culprit. At Emery Physical Therapy, we often treat patients who are surprised to learn that the way they sleep each night can have a major impact on their neck and shoulder pain.

Let’s break down how sleep posture affects your body, and what you can do to wake up feeling refreshed—not in pain.

Why Sleep Posture Matters

Your body spends around 6–8 hours in the same position every night. If your head, neck, and shoulders are not properly aligned during this time, it places prolonged stress on muscles, joints, and nerves. This can lead to:

• Morning stiffness

• Muscle strain

• Tension headaches

• Persistent neck pain or shoulder pain

Common Problematic Sleep Positions 

Stomach Sleeping

This is the worst position for your neck. It forces your head to turn to one side for hours, straining your cervical spine and leading to neck and shoulder discomfort.

Side Sleeping with Poor Support

If your pillow is too flat or too high, your neck may bend awkwardly, which leads to imbalances and tension on one side. Your shoulder can also become compressed under your body weight.

😴 Back Sleeping Done Wrong

While back sleeping can be good, a pillow that's too thick or too thin can tilt your head forward or backward, straining the neck and upper shoulders.

The Ideal Sleep Posture

The best sleep posture is one that keeps your head, neck, and spine in a neutral alignment.

✅ Side Sleeping (with Support): Use a pillow that fills the space between your ear and shoulder. You may also place a small pillow between your knees to reduce spinal stress.

✅ Back Sleeping: Use a contoured pillow to support the natural curve of your neck. Avoid overly thick pillows that push your head forward.

Tips for Reducing Neck and Shoulder Pain While Sleeping

• Choose the right pillow: Look for one that supports the curve of your neck and maintains alignment with your spine.

• Replace old pillows: If your pillow is over 2 years old, it’s probably lost its support.

• Practice good posture during the day: Poor posture while sitting or working can contribute to tightness that worsens during sleep.

• Stretch before bed: Gentle neck and shoulder stretches can reduce tension and improve circulation.

When to Seek Help

If you’ve tried changing your sleep posture and are still experiencing neck or shoulder pain, it might be time to get professional help. At Emery Physical Therapy, we specialize in identifying the root causes of pain and creating personalized treatment plans that get results.

Whether your pain stems from poor sleep posture, injury, or daily strain, our team is here to guide you toward lasting relief.

Don’t let poor sleep habits keep you in pain. Visit Emery Physical Therapy in Oakbrook Terrace OR Mount Prospect, IL, and let us help you restore comfort and mobility.