Cervicogenic headaches are a common source of pain and discomfort for many individuals, and they can be caused by various factors such as poor posture, muscle tension, or underlying spinal issues. One question that often arises when dealing with cervicogenic headaches is whether bed rest is helpful or harmful in managing the condition[1]Biondi DM. Cervicogenic headache: a review of diagnostic and treatment strategies. Journal of Osteopathic Medicine. 2005 Apr 1;105(s4):16-22..
Recent studies have shown that bed rest may actually be harmful to the spine and worsen cervicogenic headaches. This is because prolonged bed rest or low gravity positioning can cause irreversible damage to the inner vertebral discs, which are responsible for providing cushion and support to the spine.
The inner vertebral discs are made up of cartilage and protein-filled fluid called the nucleus pulposus. During normal daily activities, these discs suck in fluid and swell up, making us taller in the morning. However, prolonged bed rest prevents the discs from expelling the excessive fluid, causing them to remain in a swollen state. This can damage the discs and lead to muscle atrophy and weakness, which can exacerbate cervicogenic headaches[2]Bogduk N. Cervicogenic headache: anatomic basis and pathophysiologic mechanisms. Current pain and headache reports. 2001 Aug;5:382-6..
Sleep is essential for a healthy life. However, certain sleeping positions can cause discomfort, pain, and even health issues. As experts in physical therapy, we understand the importance of getting good quality sleep and how it impacts overall health and cervicogenic headache, that may occur due to excessive neck strain.
In this article, we will discuss the two sleeping positions that you must avoid to prevent pain and discomfort.
Prone Position
The prone position, or sleeping on your stomach, is a position that breaks several rules that can lead to pain and discomfort. When you sleep on your stomach, your neck is turned to one side, which can cause neck pain and discomfort. Additionally, your shoulders are at end range, which can lead to pinching of nerves and reduced circulation to your arms. This can cause numbness or tingling, and in severe cases, even nerve damage.
Moreover, the prone position can also cause headaches. According to an informal survey conducted in a classroom, all participants who slept on their stomachs reported experiencing headaches. If you are experiencing neck or shoulder pain or headaches, avoiding the prone position can help alleviate the pain and discomfort.
Side Lying Position
Sleeping on your side is a popular sleeping position, but it can also cause discomfort and pain if not done correctly. The most common issue with side sleeping is that it can cause your shoulder to sublux or partially dislocate, which can lead to pain and discomfort. Additionally, side sleeping can cause your back to sag, which can lead to back pain and discomfort.
To avoid these issues, it is essential to maintain a neutral position while side sleeping. A neutral position means keeping your spine straight, maintaining the natural curve in your back, and supporting your neck correctly. You can achieve a neutral position by using a supportive pillow that keeps your neck aligned with your spine. A cervical or memory foam pillow can provide the necessary support to keep your neck and spine in a neutral position.
Another disadvantage of sleeping on your side is that it might put a strain on your shoulder, causing discomfort. To avoid this, place a pillow between your arm and your body for support and to relieve strain on your shoulder. You can also use a towel or a sleeping roll to support your back and keep your spine neutral.
Other strategies to implement at home
Fortunately, there are several simple strategies that individuals can implement at home to alleviate cervicogenic headache pain. These strategies focus on correcting sitting and standing posture to activate the spinal muscles and relieve tension in the neck and shoulders[3]Racicki S, Gerwin S, DiClaudio S, Reinmann S, Donaldson M. Conservative physical therapy management for the treatment of cervicogenic headache: a systematic review. Journal of manual & … Continue reading.
Tip #1: Correct Sitting Posture
To activate the important core stabilizing muscles and deactivate tight neck muscles, individuals should sit in a neutral position that puts their lower back in a neutral position. They should also gently glide their shoulders back and down towards their spine and ensure their chin is in a neutral position. Office workers who sit all day can try this posture correction every 15 minutes to help relieve pain.
Tip #2: Correct Standing Posture
To correct posture while standing, individuals should gently stretch tall through the crown of their head, bring their chin to level, and relax their shoulders. This posture should be held for six to ten seconds, and can be repeated every 15 minutes throughout the day.
Tip #3: The Three for 30 Rule
Individuals should get up from their chairs every 30 minutes and find their tall posture, walking around for two or three minutes. This simple exercise provides a healthy dose of gravitational stress on the spine, which helps the discs, muscles, and joints.
In conclusion, cervicogenic headaches can be managed effectively with proper posture and exercise, but bed rest is not recommended. Prolonged bed rest can cause irreversible damage to the spine, leading to muscle atrophy and weakness, which can exacerbate cervicogenic headaches. By implementing the three simple strategies outlined above, individuals can alleviate pain and discomfort associated with cervicogenic headaches and maintain a healthy spine.
Conclusion
Finally, sleep is essential for general health, and certain sleeping positions can bring discomfort and agony. If not performed appropriately, the prone and side sleeping positions can create neck, shoulder, and back pain. You can improve your sleep quality and minimize discomfort and pain by avoiding the prone position and sleeping on your side.
Invest in a supportive pillow and try several sleeping positions to find the one that works best.
M.D. Orthopaedic Pain Management - University of São Paulo
References
| ↑1 | Biondi DM. Cervicogenic headache: a review of diagnostic and treatment strategies. Journal of Osteopathic Medicine. 2005 Apr 1;105(s4):16-22. |
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| ↑2 | Bogduk N. Cervicogenic headache: anatomic basis and pathophysiologic mechanisms. Current pain and headache reports. 2001 Aug;5:382-6. |
| ↑3 | Racicki S, Gerwin S, DiClaudio S, Reinmann S, Donaldson M. Conservative physical therapy management for the treatment of cervicogenic headache: a systematic review. Journal of manual & manipulative therapy. 2013 May 1;21(2):113-24. |