Awareness of sleeping positions and proper pillows can minimize neck pain
As with so many things, when it comes to neck pain, an ounce of prevention may be worth a pound of cure. It's true that some causes of neck pain, such as age-related wear and tear, are not under your control. On the other hand, there are many things you can do to minimize your risk. One place to start is to look at how you sleep and what effect this may have on neck pain.
What is the best sleeping position for neck pain?
Two sleeping positions are easiest on the neck: on your side or on your back. If you sleep on your back, choose a rounded pillow to support the natural curve of your neck, with a flatter pillow cushioning your head. This can be achieved by tucking a small neck roll into the pillowcase of a flatter, softer pillow, or by using a special pillow that has a built-in neck support with an indentation for the head to rest in. Here are some additional tips for side- and back-sleepers:
- Try using a feather pillow, which easily conforms to the shape of the neck. Feather pillows will collapse over time, however, and should be replaced every year or so.
- Another option is a traditionally shaped pillow with "memory foam" that conforms to the contour of your head and neck. Some cervical pillows are also made with memory foam. Manufacturers of memory-foam pillows claim they help foster proper spinal alignment.
- Avoid using too high or stiff a pillow, which keeps the neck flexed overnight and can result in morning pain and stiffness.
- If you sleep on your side, keep your spine straight by using a pillow that is higher under your neck than your head.
- When you are riding in a plane, train, or car, or even just reclining to watch TV, a horseshoe-shaped pillow can support your neck and prevent your head from dropping to one side if you doze. If the pillow is too large behind the neck, however, it will force your head forward.
Sleeping on your stomach is tough on your spine, because the back is arched and your neck is turned to the side. Preferred sleeping positions are often set early in life and can be tough to change, not to mention that we don't often wake up in the same position in which we fell asleep. Still, it's worth trying to start the night sleeping on your back or side in a well-supported, healthy position.
Beyond sleep position
Research suggests that not just sleep position, but sleep itself, can play a role in musculoskeletal pain, including neck and shoulder pain. In one study, researchers compared musculoskeletal pain in 4,140 healthy men and women with and without sleeping problems. Sleeping problems included difficulty falling asleep, trouble staying asleep, waking early in the mornings, and non-restorative sleep. They found that people who reported moderate to severe problems in at least three of these four categories were significantly more likely to develop chronic musculoskeletal pain after one year than those who reported little or no problem with sleep. One possible explanation is that sleep disturbances disrupt the muscle relaxation and healing that normally occur during sleep. Additionally, it is well established that pain can disrupt sleep, contributing to a vicious cycle of pain disrupting sleep, and sleep problems contributing to pain.
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FAQs
"I think you mean I am enough, and absolutely! You are more than enough just the way you are. Believe in yourself and embrace your uniqueness."
How do you say "enough" politely? ›
A polite way to say "enough" could be "That's sufficient" or "I think we've covered everything."
When someone say enough is enough? ›
If you say 'enough is enough', you mean that you want something that is happening to stop.
What does "I can't say it enough" mean? ›
'can't say enough' is correct and usable in written English. You can use it when you want to express a great amount of admiration or gratitude, but don't have enough words to express it. For example, "I can't say enough how much I appreciate your help - thank you so much!".
Why do people say you are enough? ›
You are enough means that you don't have to strive to become more worthy, more valid, more acceptable, or more loved. You already are all of those things.
How do you say you are enough? ›
10 Empowering 'You Are Enough' Quotes to Boost Your Self-Worth
- “You alone are enough. ...
- “Believe in yourself and all that you are. ...
- “You don't need anyone's permission to be yourself.” ...
- “Owning our story and loving ourselves through that process is the bravest thing that we'll ever do.” ...
- “You alone are enough.
sufficient, enough, adequate, competent mean being what is necessary or desirable. sufficient suggests a close meeting of a need.
What is a better word than "enough"? ›
Some common synonyms of enough are adequate, competent, and sufficient. While all these words mean "being what is necessary or desirable," enough is less exact in suggestion than sufficient. do you have enough food?
When to say "enough is enough" at work? ›
To answer the question of when it is time to say enough is enough, you need to identify your tolerance level for your work. This idea means you should know how much you can tolerate before taking action to make the situation better.
What is an example sentence for enough is enough? ›
I have to say firmly that enough is enough. After seven years of membership, enough is enough. What emergency measures does he have to prevent the prison officers and the prisoners deciding to say, as they will soon, enough is enough? They are all saying the same thing: enough is enough.
informal. used in speech to say that one understands what someone is telling him or her and no further information is needed.
What is the rule for too not enough? ›
Summary. Use too for negative situations and enough for positive ones. Too comes before the adjective or adverb it's describing, while enough comes after the adjective or adverb. Enough comes before a noun, whereas too is never used before a noun.
How to respond to a compliment humbly? ›
A humble response such as 'Thank you. It means a lot. ' is always a good option. If you want, you can then express how much you appreciate their kind words or you can return the compliment.
How do I accept I am good enough? ›
In a four-step process, it can do the same for you.
- Step 1: Face your fears. When you start asking yourself the right questions about why you're not feeling good enough, you'll find it's related to fear and anxiety. ...
- Step 2: Become accountable. ...
- Step 3: Re-focus on your goals. ...
- Step 4: Create a personalized plan.
convention. You say 'that's enough' to tell someone, especially a child, to stop behaving in a silly, noisy, or unpleasant way.
How do you realize you are enough? ›
What can you do to finally feel like enough
- Practice gratitude daily.
- Live in alignment with your values – We all have an inner code. ...
- Design your life around your true priorities. ...
- Reconnect to your true self.
- Stop being so damn independent! ...
- Set realistic expectations for yourself.
- Ask for help.
- Live with the end in mind.
