If you wake up with a stiff or sore neck, your sleeping position is often the culprit. The truth: sleep on your back or your side — not your stomach. These positions keep the spine aligned and reduce strain on the cervical curve.
Why back and side sleeping help
Back sleeping: Keeps your head, neck, and spine in a neutral position. Use a pillow that supports the natural curve of your neck and a flatter pillow under your head.
Side sleeping: Keeps the spine straight when your pillow fills the space between your shoulder and head so your neck is level with the rest of your spine.
Positions to avoid
- Stomach sleeping: Forces your neck to twist and hyperextend — a fast track to morning pain.
- High, fluffy pillows that bend your neck forward — this creates long-term strain.
Pillow tips that actually work
- Choose a pillow that supports the curvature of your neck (cervical support).
- Back sleepers: lower head height, firmer neck support.
- Side sleepers: firmer, higher pillow to keep head aligned with spine.
- Adjustable pillows let you fine-tune height and firmness — useful if your needs change.
Quick checklist before bed
- Are you on your back or side? ✅
- Is your neck supported by the pillow curve? ✅
- Is your head aligned with your spine (not tilted up or down)? ✅
Want a pillow that helps you sleep correctly and reduces neck strain? Check the Arc4life Adjustable Traction V Pillow: