Sleep on your back with a small pillow supporting the neck
Use a pillow that keeps your head and neck aligned
Sleep on your side with a pillow that fills the space between your ear and shoulder
Keep your neck in a neutral position
Avoid sleeping on your stomach
Use a cervical pillow if recommended
Place a pillow under your knees when sleeping on your back
Place a pillow between your knees when sleeping on your side
Avoid thick or multiple pillows that bend your neck forward
Apply heat or ice before bed if it helps reduce pain
Take any prescribed pain relief exactly as directed
Avoid sudden neck movements before sleep
Get up and change position if pain increases
Seek medical care if pain is severe, worsening, or causing arm weakness or numbness