Improving Your Sleep Posture Enhances Your Cervical Spine Health
- December 15, 2024
Story at-a-glance
- Cervical spine degeneration affects nearly 80% of adults. It’s primarily caused by poor posture, sedentary behavior and prolonged device usage, and often progresses without noticeable symptoms
- Proper sleep positioning, especially lying on your back with specialized neck support, helps reshape and realign the cervical spine, preventing long-term structural damage
- Movement is crucial in preventing spine degeneration, as lack of motion causes joint dehydration, reduced disc height, and muscle weakness over time
- Using techniques like nasal breathing, a supportive pillow and maintaining proper head alignment will significantly improve your cervical spine health and overall sleep quality
- Additional strategies like dead hangs, sauna therapy, and balance exercises help combat forward head posture and strengthen muscles supporting spinal health
Degeneration of the cervical spine, which is the neck portion of your spine, affects nearly 80% of adults. Unfortunately, most people are unaware of the damage until it has progressed significantly, mainly because it usually has no symptoms in the early stages.
I interviewed Dr. Peter Martone, a chiropractor and owner of the Atlantis Chiropractic Wellness Centers, to discuss the reasons why cervical spine deterioration occurs and practical methods to improve your spine health.
In this interview, we discuss the underlying causes of cervical spine issues, the impact of sleep posture, and how using the right pillow will enhance your sleep quality.
Understanding Cervical Spine Degeneration
Cervical spine degeneration refers to the wear and tear of the neck's vertebrae and discs that eventually leads to issues such as chronic discomfort, stiffness and even more severe complications if left untreated. The cervical spine consists of seven vertebrae that support your head, facilitate a wide range of motion and protect your spinal cord. Factors such as poor posture, sedentary behavior and injuries contribute to the degeneration of these important structures.
"You have seven bones within the cervical spine. The typical injury is at the lower ones. It's at C5-C6, C6-C7. Why that's important is because those bones have the most amount of flexion extension. They got no rotation.
And when you do damage, most of it's whipping, and most of it's because we're [in] forward head posture … because our chins are tucked. We typically do damage in flexion and extension, and because of the way that we sleep and other things, we do not challenge it," Martone said.
One of the most common contributing factors is forward head posture. Even a small forward lean — often seen when using electronic devices — could result in excessive pressure on the cervical spine. This significantly increases the burden on the neck, as your head weighs roughly 10 pounds.
When this weight is not properly supported, it causes accelerated degeneration of the cervical spine. Over time, this improper alignment leads to disc bulges, bone spurs and arthritis.
Another challenge with cervical spine degeneration is that it is often asymptomatic, meaning it progresses without causing noticeable neck pain. Just because you don’t feel pain doesn’t mean your neck is healthy. This highlights the importance of early detection and proactive care to prevent long-term damage.
Movement as the Key to Prevention
Movement is one of the most important factors in preventing cervical spine degeneration. Martone emphasizes that degeneration is your body’s way of adapting to a lack of movement. He explains that the human body is highly adaptive, and if a part of the body is immobilized for a long period of time, it begins to deteriorate. He uses the analogy of putting an arm in a cast:
"[Y]ou put a cast on your arm. At the beginning, you're going to have shoulder issues and wrist issues, but the problem is the longer you keep the cast on, there's no pain in the elbow, none whatsoever. But you keep that cast on for five years. Silently, you're getting degenerative changes that are asymptomatic, and then you take the cast off and it's a nightmare."
In the case of the cervical spine, a lack of regular movement leads to joint dehydration, reduced disc height and muscle weakness. These factors contribute to the development of cervical degeneration. Therefore, it’s crucial to incorporate intentional movement into your daily routines to maintain the health of your cervical spine. This movement helps keep your spinal discs hydrated, prevent muscle atrophy and promote proper joint function.
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Download PDFThe Impact of Injuries and Scar Tissue
According to Martone, the cervical spine is particularly vulnerable to injuries such as whiplash, falls or even birth trauma. He explains that scar tissue forms after an injury, and this scar tissue restricts the natural movement of the cervical vertebrae. Restricted movement prevents the spine from receiving the full benefits of regular motion, including nutrient exchange and flexibility maintenance.
"Even childhood injuries or minor accidents can lead to scar tissue formation in the cervical spine, limiting movement and eventually resulting in degeneration. These structural issues can be further aggravated by daily habits such as prolonged sitting, working in front of a computer and looking down at your phone.
Addressing these issues early on — through movement, exercises and good habits — can help reduce the risk of long-term damage," Martone explained.
Compounding the problem are incorrect sleep positions and poor lifestyle habits. For example, spending hours each day sitting with improper posture, working at a desk, or engaging in activities that require the neck to be bent forward adds stress on the cervical spine. Martone stresses the importance of addressing these issues early.
How Your Sleeping Position Affects Spine Health
Sleep is supposed to be a time for your body to rest and repair itself, but poor sleeping positions negatively impact cervical spine health and exacerbate degeneration. Martone introduces the concept of the "sleep triune," which consists of three key components — body alignment, subconscious comfort, and relaxation:
"Why is alignment so important? Well, just like we said, body posture adjusts the head position, so the positioning of your head, and then due to the other two laws, Davis's law and Wolff's law, tissue remolds based on the stressors applied.
So, if you are putting yourself into a position that you fall asleep in, most people fall asleep in a position that they believe they're comfortable in, but their body, their subconscious brain feels safe. All the subconscious brain wants is safety."
The best sleeping position for cervical spine health is lying on your back with proper support under your neck. This position helps maintain the natural curve of your cervical spine and minimizes strain. However, many people find themselves sleeping on their sides or in a fetal position, as it often feels more comfortable and secure. Unfortunately, these positions place additional pressure on your neck and shoulders, contributing to poor spinal alignment over time.
Transitioning to sleeping on the back could take some time, but it’s an important step toward better spinal health. Martone suggests creating a secure and supportive environment with pillows to encourage back sleeping, which helps individuals adapt to this healthier sleeping position.
Your Pillow Plays a Role in Optimal Cervical Spine Alignment
Martone highlights the importance of selecting a pillow that provides neck support without elevating the head too much. The ideal pillow supports the natural curve of the neck while allowing the head to gently extend backward. This alignment encourages proper blood flow, reduces strain, and allows the spine to recover overnight.
"[Y]ou want to fall asleep on your back, and what's critically important is the type of pillow that you use and that your head is not supported. That is super important," he said.
To achieve optimal alignment, Martone developed the Neck Nest, a specialized pillow that supports the neck rather than the head. Unlike traditional pillows that often lift the entire head and neck, this pillow is designed to support only the neck, allowing the weight of the head to create a gentle extension of the cervical curve.
This type of traction helps to reshape and realign the spine, especially for those who have experienced years of poor posture or improper sleep habits. It’s similar to an isometric exercise in which the weight of the head provides a light stretch to the cervical spine throughout the night.
Pillow Design Evolution and Benefits
Martone initially innovated the original Neck Nest design, based on my own experience with it. He suggested using a modified down pillow to provide neck support, but this design had limitations — particularly in maintaining consistent neck alignment throughout the night.
After several iterations and adjustments, I developed a new design because I was unable to consistently have my head reach the bed. This new design just happens to be far easier to use. It also provides better support and keeps the neck in proper extension.
"In this pillow design … it goes right underneath your neck, [so it’s] a lot easier to use. We used a different fill, but what it does is it keeps your neck in extension. And then we added a fastening device, which at the beginning I didn't know how it would work because you were talking about straps and things.
The one thing that is really important when you use this pillow is, it puts your shoulders on the bed while at the same time having your neck supported, and then your head is just off of the back. If it's touching the bed, it's not going to touch the bed the entire night. Your head is kind of in this slinky suspended space and we're talking about gentle extension.
So it's light extension over eight hours, which is transformational. [It causes] changes within the cervical spine. And then as the cervical spine slowly changes over a period of time, you're going to start to see untwisting. You're going to notice your lower back pain goes away, knee issues go away, shoulder starts to feel better. You're going to be like, just by sleeping in one position, it's a game changer," he explained.
Another boon to this updated pillow design is it’s portable and can be used while traveling. If you want to get a few hours of sleep when traveling on a plane, it’s the perfect companion, as you can put it inside your suitcase or carry-on baggage.
Additional Techniques to Maintain Cervical Spine Health
Beyond sleeping posture, there are additional techniques to help you assess and maintain cervical spine health. Martone recommends standing on two identical Taylor scales to check for balanced weight distribution. Uneven weight distribution could indicate misalignment in the cervical spine, which impacts your overall posture.
"If your body is in alignment, you're going to stand straight. If you are 100 pounds, you're going to put 50 pounds of body weight on one side and 50 pounds of body weight on the other side," he said.
"If you have dysfunction, what's going to happen is your body weight's going to lean to one side, so you're going to, let's say, put 75 pounds on one side, 25 pounds on the other side. This is a way that we analyze if children are going to have scoliosis versus screening them."
Another effective tool for improving cervical health is the wobble board, which helps enhance balance and stability. Using a wobble board requires the body to engage the postural muscles, including those in the neck, to maintain balance.
"One of the things that you'll notice as people age … is that their posture comes forward. So as somebody's cognitive decline [progresses], they're also losing their balance at the same time," Martone said.
The vermis, a part of the cerebellum responsible for balance and coordination, plays an important role in maintaining overall stability. Using a wobble board stimulates the vermis and enhances cognitive function, helping individuals feel more balanced and less anxious.
Addressing Breathing During Sleep
Breathing correctly while sleeping is another key factor in maintaining cervical spine health and overall well-being. Mouth breathing leads to poor cervical alignment and other health issues, so you want to make sure that you’re breathing through your nose while you sleep.
One easy trick to help with this is to gently tape your mouth with paper tape before you go to sleep. Martone also recommends simply tucking your blanket under your chin:
"[For] some people, the mouth tape irritates them, and [for] some people it doesn't … You can also use your covers underneath between your chin and your chest, keeping your neck back, and that also keeps the neck into extension and can keep your jaw closed. That's what I end up doing and it acts as two things: it keeps your head into that position and it keeps your mouth closed."
Nasal breathing offers several benefits, including improved oxygen exchange, better airway support and reduced strain on the cervical spine. Keeping your mouth closed also helps ensure proper jaw alignment and prevents your neck from dropping into a position that leads to muscle strain. Martone also recommends practicing keeping your tongue pressed to the roof of your mouth, which helps open the sinuses and promote better nasal airflow.
Mattress Selection and Bedding Material Considerations
Your choice of mattress and bedding materials will also have a significant impact on your cervical spine health. Thick, plush mattresses often cause the body to sink and encourage poor posture; a firmer mattress helps promote proper spinal alignment and strengthens the muscles that support the spine.
I’ve gradually adapted to sleeping on a two-inch mattress, but as Martone comments, while doing this could make your body stronger, it takes a lot of work to get to this type of adaptation.
"When you lie on your back, it's like your lumbar spine is a suspension bridge. It is the shape of the structure that creates support. So, you don’t need support of the lower back because the structure creates a suspension bridge, per se. So, you don't need all of this support," he says.
As for bedding materials, it’s important to choose breathable, open-fiber fabrics that regulate temperature and minimize moisture retention. I recommend looking for beddings made of eucalyptus, silk, and wool, which are effective at absorbing sweat and maintaining comfort throughout the night. Cotton, which retains moisture, isn’t ideal for sleepwear and bedding.
Changing Your Sleep Habits Can Be Challenging, but the Benefits Are Profound
Changing long-established sleep habits can be challenging, and adjusting to a new posture could feel uncomfortable or unnatural. However, gradually adopting these new sleep habits is key to keeping your cervical spine health and preventing degeneration.
If you’re having troubling transitioning to back sleeping, Martone recommends creating a cocoon-like environment using pillows for support to help you feel more secure while sleeping on your back. He also advises focusing on simply falling asleep in the correct position, rather than expecting to maintain it throughout the entire night. The goal is to slowly train your body to adapt to this healthier posture over time.
It’s also normal to experience some initial discomfort during the adaptation process, as your neck muscles and tissues are being gently stretched. However, remember that discomfort is different from pain; it’s important to listen to your body. If you experience significant pain, I recommend adjusting the approach or consulting with a health care professional.
Other Strategies for Better Spine Health and Better Sleep
In addition to optimizing your sleep posture, I recommend sauna therapy to optimize your spine health, which has been shown to reduce stress, improve circulation, and promote relaxation — all of which are conducive to better sleep quality. I’ve made it a habit to spend between 10 and 20 minutes in the sauna at night, which has radically improved the quality of my sleep.
I also do dead hangs every day, which helps stretch my shoulder joints and combats forward head posture. Most people can only do 10 to 15 seconds of dead hangs, but if you work your way up to a minute, the benefits will be profound. Martone agrees, noting:
"One of the things hanging does is it innervates a muscle that is the major issue with all shoulder problems, and that's the inferior trapezius. This is a very, very misunderstood muscle. It causes the scapula to detract because it accesses below the center of gravity, or the axis of rotation, of the shoulder, and the only way to get to the inferior trap is having your arms above your head and doing this reverse shoulder shrug."
Proper sleep hygiene, including reducing exposure to electromagnetic fields (EMF), will also make a difference in your sleep quality. Making significant changes to your sleep sanctuary is also crucial for high-quality sleep. If you need more tips to help optimize your sleep quality, I recommend reading my article, "Top 33 Tips to Optimize Your Sleep Routine."
Remember, the key to success lies in gradual and consistent changes. Whether it’s adjusting your sleeping position, practicing balance exercises, or using a specialized pillow, each step you take toward improving your cervical spine health will benefit not only your neck but your entire body. Taking action today will prevent future problems, and the reward — a pain-free neck, improved sleep and better health — is well worth the effort.
My Posture Perfect Pillow Is Now Available
Our innovative therapeutic pillow is now available, but for a limited time. We've received an initial shipment of just 350 pillows, which are expected to sell out quickly. The next shipment won't arrive for approximately six weeks. This brand-new design is crafted to provide added comfort and support for your neck. I personally developed this pillow and have used it every night for the last year. While it took nearly a year to bring this product to market, the results have been worth the wait.
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