As you lie down for a good night’s rest, the last thing you want to deal with is a pinched nerve in your neck and shoulder keeping you awake. If you experience this type of discomfort, you want to find lasting relief from this uncomfortable condition. Let’s explore how to sleep with pinched nerves in the neck and shoulder and how your College Park chiropractor can help.
What Does a Pinched Nerve Feel Like?
A pinched nerve can cause a variety of symptoms depending on the location and severity of the compression. Here are some of the most common signs of a pinched nerve:
- Sharp or shooting pain: You might experience sudden, intense pain that radiates along the path of the affected nerve. Pain may radiate outward from the pinched nerve, often traveling down the affected limb. For example, a pinched nerve in the lower back might cause pain that shoots down the leg, known as sciatica.
- Tingling or numbness: You may feel a pins-and-needles sensation, tingling, or numbness in the area near the nerve.
- Muscle weakness: Over time, a pinched nerve can lead to weakness in the affected muscles, making everyday movements or activities more difficult.
How Can a Pinched Nerve Disrupt Sleep?
The most common reason a pinched nerve disrupts sleep is due to pain. When you lie down, the pressure on the affected nerve can increase, causing an increase in your pain and discomfort as well. This discomfort can make it difficult to find a comfortable sleeping position or stay asleep throughout the night. Pinched nerves can result in muscle weakness or spasms, especially if the nerve compression affects the muscles’ ability to function properly. Muscle spasms can be painful and disruptive to sleep, waking you up throughout the night. Certain sleep positions may worsen the compression on the pinched nerve, intensifying symptoms and making it harder to sleep soundly. For example, lying on your side or back might exacerbate symptoms if the pinched nerve is in your spine.
3 Sleep Positions to Help with Pinched Nerve Symptoms at Night
Here are three sleep positions that may help alleviate pinched nerve symptoms.
Side Sleeping with a Support Pillow
This position can help reduce pressure on the spine and alleviate symptoms of a pinched nerve, especially if the nerve compression is in the lower back or hips. If you prefer to sleep on your side, you will want to bend your knees and place a support pillow between your knees to keep your spine aligned. This will also reduce strain on the lower back, making this position especially helpful for a pinched nerve in the lower back.
Back Sleeping with a Support Pillow
Sleeping on your back can help maintain the natural curve of your spine and relieve pressure on the nerves. Placing a pillow under your knees can further support your lower back and reduce strain on the nerves. Lie on your back with your knees bent and feet flat on the bed. Then, place a pillow under your knees to elevate them slightly before straightening out and relaxing your legs and feet. You can also place a small pillow or rolled-up towel under the natural curve of your lower back for added support.
Fetal Position
Sleeping in the fetal position can help open up the space between the vertebrae and reduce pressure on the spine, which may alleviate symptoms of a pinched nerve. Lie on your side with your knees bent, and gently curl your torso toward your knees. When you sleep in the fetal position, it’s important to keep your back straight and avoid curling too tightly. You can place a pillow between your knees for added support and to maintain alignment.
Stretches & Exercises to Try for a More Restful Night’s Sleep
Stretching and gentle exercises before bed can also help alleviate symptoms of a pinched nerve. Gently moving your body before getting in bed can promote better sleep by reducing muscle tension and improving flexibility. Here are some stretches and exercises to try.
- Neck side stretch: Gently tilt your head to one side, bringing your ear towards your shoulder until you feel a gentle stretch along the side of your neck. Hold for 15-30 seconds and repeat on the other side.
- Shoulder rolls: Roll your shoulders forward in a circular motion, then roll them backward. Repeat for 10-15 repetitions in each direction.
- Child’s pose: Start on your hands and knees, then sit back on your heels while reaching your arms forward and lowering your chest towards the floor. Hold for 15-30 seconds while breathing deeply.
- Knee-to-chest stretch: Lie on your back with your knees bent, and gently pull one knee towards your chest until you feel a stretch in the lower back and hip. Hold for 15-30 seconds and switch sides.
- Walking: Taking a leisurely walk during the day can help improve circulation, reduce muscle tension, and promote relaxation, all of which can contribute to better sleep.
- Swimming: Swimming is a low-impact exercise that can help strengthen muscles, improve flexibility, and reduce stress on the joints, making it an excellent option for people with pinched nerves.
How a Chiropractor Can Help with a Pinched Nerve
Chiropractors specialize in diagnosing and treating musculoskeletal conditions, including an issue like a pinched nerve. Here’s how a chiropractor may help with a pinched nerve that is keeping you up at night:
- Spinal adjustments: Chiropractors use hands-on spinal manipulation techniques to realign the spine and relieve pressure on nerves. Reducing misalignments also reduces compression on the nerves, which can alleviate pain and other symptoms associated with a pinched nerve.
- Soft tissue therapy: Chiropractors may also use soft tissue therapy techniques such as therapeutic massage and trigger point therapy to relax tight muscles, reduce inflammation, and improve circulation around the affected nerve.
- Stretching and strengthening exercises: Chiropractors often recommend specific stretching and strengthening exercises to improve flexibility, mobility, and muscle strength, which can help support proper spinal alignment and reduce the risk of recurrent pinched nerves.
- Posture education: Poor posture can contribute to spinal misalignment and increase the risk of pinched nerves. Your College Park chiropractor can provide guidance on ergonomics and proper body mechanics to help you maintain better posture and reduce stress on the spine and nerves.
Visit AICA Orthopedics in College Park to learn more about how to relieve pinched nerve shoulder pain and get a good night’s sleep!