Sleep on your back or side
Keep your neck in a neutral position
Use a pillow that supports the natural curve of your neck
Avoid sleeping on your stomach
Choose a pillow height that keeps your head level with your spine
Place a small pillow under your knees when sleeping on your back
Place a pillow between your knees when sleeping on your side
Use a cervical pillow if recommended
Keep your shoulders relaxed and supported
Avoid stacking too many pillows
Replace flat or worn-out pillows
Use a mattress that supports proper spinal alignment
Apply heat before bed if it helps relax tight muscles
Stretch gently before sleeping if approved by a healthcare professional
Maintain a consistent sleep position through the night
Seek medical advice if neck pain is severe, persistent, or worsening