You can also try placing a pillow under your knees if you sleep on your back which will help align your spine and neck and reduce pain.
Sleeping rolled up towel under neck.
The neck should feel comfortable and supported but also like it s getting a little stretched out.
5 use a pillow between or under your legs for added comfort.
To make your own lumbar roll simply obtain a bath towel.
But the real benefit of sleeping with a rolled up towel under your neck.
This makeshift pillow really supports your neck as you shift throughout the night.
Now place the rolled up towel under the neck.
Tuck a rolled towel inside your pillowcase before you sleep.
If you choose to sleep on your stomach place a rolled up towel under your lower abdomen and pelvis.
Lying there for 10 minutes a day with the towel roll softly cushioning the back of your neck you are reshaping the top portion of your spine back into its natural position.
If you re a side sleeper sleep with a pillow sandwiched between your legs to help align your neck.
Place two rubber bands around the towel to keep it rolled up and then place it behind your back when sitting to help support your lumbar spine.
When you place your head on your pillow the rolled up towel should support your neck.
I found that the thinner end of my memory foam pillow can be substituted for a rolled up towel.
If you prefer to sleep on the side draw your legs closer to your chest and place a pillow full body pillow works well here between your knees.
If you are sleeping on your back slide a pillow or a rolled up towel under your legs to better support your back.
You can have the head unelevated or use a flat pillow.
Fold the towel twice lengthwise and then roll it up.
Decreased risk of neck pain.
Whichever way you prefer remember that supporting your spine neck and shoulders is imperative.
You should feel a slight pressure on the back of your neck when you lie on your back.
To sleep with neck pain roll up a towel and position it under your neck before you go to sleep for extra support.
If you sleep on your side position the towel so it fills the natural empty space between your neck and the pillow.
Place a rolled towel between your pillowcase and pillow.
Your towel roll will also help to support your neck when you lie on one side or the other as it will help to fill in the space between your head and shoulder.
