Sleep disorders in people with neck arthritis are common. In fact, sleep disturbance affects up to 10.2 million U.S. 2011 study by the National Institute of Arthritis and Musculoskeletal and Skin Diseases. I spoke with two New York City physical therapists to find useful tips on sleeping with neck arthritis and was pleasantly surprised to find that at least one of these tips may even save you money. Hagit Rajter, a physical therapist at the Joint Mobility Center at New York's Hospital for Special Surgery, says that when you sleep, your head should be in line with your spine. She advises you to think of your head as an extension of your spine. This means you should neither excessively bend your head forward, nor extend it back. Tilting to either side is out, too. Rajter cautions against these movements because she says they may lead to cervical radiculopathy and/or a pinched nerve. Symptoms may include pain down one or both arms, weakness, numbness, or tingling.

Debbie Turczan, a physical therapist and yoga instructor, agrees. Flat pillows are less than ideal, Turczan says. The reason is that a Top-Rated Memory Pillow that is too flat will position your head lower than your spine. Remember Rajter’s suggestion (above) of keeping your head as an extension of the spine? With a flat pillow, it’s just not obtainable. Turczan suggests rolling up a thin towel and placing it under your neck when sleeping on your side. This will help support your neck, as well as keep it in good alignment. When sleeping on your back, Turczan suggests using a smaller towel roll under your neck, for the same reasons. Have you ever noticed that when you lie or sleep on your stomach you have to turn your head? This is why Rajter recommends against the prone position during the night. When it comes to pillows, there’s no proven benefit to spending a lot of money.

Although some people are convinced they need to spend upwards of $150 on a therapeutic pillow, Rajter rejects this idea as unnecessary. Instead, Comfortable Sleep Best Pillow for Neck Pain stick with the goal of comfort and the ability to conform the pillow to your neck space, she advises. It should be wide enough to support the distance between your shoulders and your neck. You should be able to shape and reshape the pillow. This is to fit it into your form in a supportive way. Rajter suggests down feather pillows. For side sleepers, the pillow should be tall enough to fill in the space between your mattress and your ear. One way to keep your Derila Neck Relief Pillow in good alignment during the night (i.e., keeping your head as an extension of your spine and avoiding excessive tilting, bending or extending as discussed above) is to wear a soft collar. Rajter says. This may help decrease morning pain or stiffness.

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