Sleep Without the Struggle

Emma Stevens
Jul 11
3 min read

Because life shouldn’t hurt — not even in your sleep.

If you’re waking up feeling stiff, sore, or more tired than when you went to bed, your sleep position or pillow might be working against you — especially if you’re dealing with back or neck pain.

At ES Sports Care, we believe recovery doesn’t end when the day does. Quality sleep is a key part of healing — but for people in pain, it’s often the hardest thing to get right.

This month, we’re giving you practical, no-fluff advice on how to sleep smarter, reduce pressure on your spine, and wake up feeling human again.

Why Does Sleeping Hurt So Much?

When you’re lying still for hours, poor alignment can put stress on joints, muscles, and nerves. If your body is twisted, your neck is unsupported, or your mattress is sagging, small issues can become big problems by morning.

The good news? A few small changes can lead to less pain, better rest, and faster recovery.

Best Sleep Positions for Back and Neck Pain

1. Back Sleepers (Great for Most People)

Sleeping on your back helps keep your spine in a neutral position — as long as your pillow and mattress are right.

Tips:

Use a supportive pillow that keeps your neck aligned (not too high or flat).
Add a pillow under your knees to reduce lower back pressure.
Avoid turning your head too far to one side.

✅ Best for: General back pain, neck stiffness, herniated discs, posture support.

2. Side Sleepers (Common but Needs Adjusting)

Side sleeping is comfortable for many — but it can strain the neck, shoulders, or hips if not done correctly.

Tips:

Choose a firmer pillow that fills the gap between your ear and the mattress to keep your neck level.
Put a pillow between your knees to reduce pressure on your hips and lower spine.
Switch sides regularly if one hip or shoulder gets sore.

✅ Best for: Sciatica, hip pain, pregnancy-related back pain.

3. Stomach Sleepers (Try to Avoid)

This is the least ideal position for spinal health. It puts strain on the neck (turned to one side) and flattens the natural curve of the back.

Tips if you can’t sleep any other way:

Use the thinnest pillow possible or none at all under your head.
Place a pillow under your pelvis to reduce lower back strain.

⛔️ Not recommended for chronic neck or back issues — but if it works for you, support wisely.

Pillow & Mattress Advice

Pillow height matters. Your head should stay in line with your spine — not tilted up or down.
Memory foam or orthopedic pillows often provide better support than soft or “squishy” pillows.
Mattresses should be firm enough to support, but soft enough to relieve pressure. If you sink in too much, it’s time to upgrade.
Mattress toppers can be a great fix if you’re not ready to replace the whole thing.

Sleep Hygiene Tips for Pain Sufferers

Your sleep environment and habits matter just as much as your position. Try these:

Wind down 30–60 minutes before bed — no screens, caffeine, or heavy meals.
Keep your bedroom cool, dark, and quiet.
Go to bed and wake up at the same time every day — routine helps your body heal.
Do gentle stretches or breathing exercises before bed to reduce tension.
Avoid sleeping on the sofa — no support, no alignment, no good!