The BEST Way To Sleep To Avoid Neck Pain!

If you frequently get neck pain from sleeping, one of the biggest things to check is the height of your pillow. Using the correct pillow can help put the neck in a neutral or natural position to reduce and prevent neck pain. If the pillow is too high or too flat, it can cause the neck to be in an overstretched position. Adjustable pillows can help you find the best pillow height for you.

A pillow that is specifically designed to help support or cradle the head can not only help keep the neck in a good neutral position, but also help prevent snoring by helping keep the airway open.


A unique feature of the Pine and Zebra Airtube Neck Pillow that I'm using in the video is the airtubes or pipes in the pillow. This helps it to be firm, but comfortable. It also helps with airflow, so the pillow doesn’t sleep hot like some traditional memory foam pillows.

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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Best Sleeping Positions for Neck Pain Relief:

00:00 – Best Sleeping Positions for Neck Pain Relief
00:25 – Pillow Height Lying on Side
02:00 – Adjustable Pillow
02:25 – Pillow Firmness/Filling
03:30 – Pillow Shape to Support Head
03:58 – Sleeping Position on Back
05:30 – Neck Neutral to Prevent Snoring

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

PRODUCT PLACEMENT DISCLAIMER: This video contains paid product placement and Amazon Affiliate links. Thank you to Pine & Zebra for sponsoring this video and providing Doctor Jo with free Airtube Neck Pillow to use. As an Amazon Associate, Ask Doctor Jo earns a commission from qualifying purchases.

[AskDoctorJo]

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[Ali_Shafai]

Thank you, Dr. Jo. I am going to give this pillow a try, because everything that you mentioned about your issues, concerns, and preferences are exactly what I see with myself as well. 🙏

[shirleywoo]

Good morning, just ordered your pillow from Amazon. Thank you for all your videos, I watch everyone of them and of course I’ve subscribed.

[YolandaTsangPTYOANDVAGINIA]

Hi Dr. Jo! So important to have these valuable tips! A neutral and natural position is so important! So many people have neck problems now... darn computers, phones! can't do without them, unfortunately! Have an amazing weekend! SEE YOU SOON! YO AND VAGINIA 🌸

[georgethompson]

(I am subscriber) It seems like all special pillows do is to keep your neck at the right height. But what about if your neck is also leaning forward while sleeping on the side? How do you prevent that? So far the only solution I found is to sleep on the back, which I don’t like. I wish I could go back to sleeping on the side.

[teresacrowley]

I've never seen a pillow like that before. Looks comfortable and supportive. Thanks 👍 . I am subscriber of yours since I first found your channel. And I always give you a thumbs up. I think you are good at explaining and demonstrating the exercises. Appreciate you sharing your knowledge.

[Dragontraveler]

Great video. I have cervical stenosis and my neck wakes me up at night. After your video, I am able to adjust my pillow and get back to sleep. It seems even the slightest raise out of alignment causes a problem. It’s great to have something to try, other than Biofreeze, in the middle of the night. Thank you.

[rakeshpandey]

Greetings of the day maam your videos helped me alot, i have one question Can i go to gym I am having spondylitis in back and neck.

[gordonclarke]

I've found a similar solution using a buckwheat hull-filled pillow. It is quickly and easily adjustable for height on the spot. I get the height about right, then lay down on my side and just open a little divot in that pillow (fingers easily does this) so when I put my head down, my ear goes in the divot. We seem to be accomplishing the same thing.

[jackpepper]

Brilliant pillow design Dr. Jo! Thank you for sharing.

[indiataina]

I'm so glad I found ur channel 💓 and I'm a dog 🐕 lover too. Thank u and God bless u 🙏

[karengeers]

I am so ready to get this pillow and I tried to purchase it and it is UNAVAILABLE! 😢 Now what? Any suggestions?

[robincox]

I just watched this video ; I have osteopenia & sleep on an old mattress which I wake up w / tight back muscles regularly every morning after the medicine wears off ; do you have any recommendation what type of mattress I need ? I’m a side sleeper & at times sleep on my back w / a heating pad throughout the night. Thanks !

[dynasticlight]

What, about if You have Hiatel Hernia . They, say to sleep on a high angle, which ends up with this pain and neck pressure .

[danishbokhari]

Hi doc, I have a pain on the left side of the neck, so should I sleep on the left side of the right? To reduce that strain?

[ilovelushxo]

Love a good pancake pillow lol, never understood how ppl use the big fluffy pillows

[LOWKEYDANGER]

Herniated disc c5 fun you're videos help thanks 👍

[Gojo.satoru]

Please tell exercise Drjo for my legs and hip Jones I can't walk properly

[linfox]

Is there an equivalent to the pillow that is available in the UK?

[abhijitdeore]

i sleep in prone position, not getting sleep in lateral position, is it good position?