How to Sleep With Back, Neck or Shoulder Pain

When pain follows you into bed, a few simple changes to your sleeping position and pillow setup may help. In the videos below, a few of our DPTs share practical tips for sleeping more comfortably with pain:

Best Sleeping Position for Low Back Pain

The best position is the one that allows you to get the most sleep. If you sleep on your side, try placing a pillow between your knees and bringing your legs to about a 90-degree angle with your torso.

This position can help keep your low back more neutral. The pillow also creates space between your legs, which may reduce pressure through the hips and low back.

What Pillow Should You Use for Neck Pain?

You may not need a new pillow. Try rolling a small hand towel and placing it inside your pillowcase beneath the curve of your neck.

For side sleepers, this can provide extra support and help keep the neck from bending into an uncomfortable position. Adjust the towel’s thickness until it feels supportive without pushing your neck forward.

How to Sleep With Shoulder Pain

Shoulder pain may feel worse when your arm moves overhead or across your body while you sleep. To keep it supported, place your hand inside the pillowcase of a regular bed pillow.

You can use this setup while lying on your back or side. The pillow supports the weight of your arm and helps prevent it from drifting into positions that may irritate your shoulder.

Still Waking Up in Pain?

Pillow and position changes can help, but recurring nighttime pain may need more attention. If back, neck or shoulder pain regularly interrupts your sleep or affects your daily activities, schedule an evaluation with Iron. We’ll help you understand what is contributing to your pain and find a plan that works for you.

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