How to sleep with cervical radiculopathy: best sleeping positions and tips

Getting a good night’s sleep can feel challenging with cervical radiculopathy symptoms, such as numbness, tingling, or pain in your neck and arm. “These sensations can make it harder to settle into a restful position,” says Melissa Marek, PT, DPT, a physical therapist with Hinge Health.

When you don’t sleep well, you can feel even more discomfort the next day, creating a cycle where pain and poor sleep reinforce each other. This is called the pain-sleep cycle. It affects about 90% of people living with ongoing pain conditions, including cervical radiculopathy. 

You can get better sleep with cervical radiculopathy and break this cycle by doing gentle stretches and calming breathwork, adjusting your sleep position, and prioritizing good sleep hygiene habits.

Read on to learn how to sleep comfortably with cervical radiculopathy, with strategies and tips recommended by our Hinge Health physical therapists. 

What is cervical radiculopathy?

Cervical radiculopathy, also known as a pinched nerve in the neck, occurs when the cervical nerves that travel from your neck down into your arm feel more sensitive than usual. “Cervical” means the neck area of your spine and “radiculopathy” means a condition caused by irritation or injury to the nerves. Cervical radiculopathy can show up as pain, numbness, or tingling in your shoulder, arm, or hand. Sometimes the muscles in these areas may feel weaker too. While this can make getting comfortable at night a bit tricky, making some adjustments to your bedtime routine and doing certain stretches can help promote better sleep.

Causes of cervical radiculopathy

Cervical radiculopathy occurs when nerves in the neck become irritated, leading to symptoms such as pain, numbness, or weakness in the areas served by the affected nerve. Certain issues or movements can make the nerves in your neck more sensitive, including age-related changes, issues with the discs in your neck (herniated disc), changes in the cartilage in your neck (arthritis), injuries, and muscle tightness.

Common reasons you might experience cervical radiculopathy include:

• Age-related changes. As you age, it’s normal for the structures in your neck to change and adapt. These natural shifts can sometimes make the nerves in the area more sensitive, which may contribute to symptoms like pain or tingling, but not always. 

• Herniated disc. A herniated disc happens when one of the discs located between the vertebrae in your spine changes shape and irritates nearby nerves.

• Osteoarthritis. Osteoarthritis (OA) is a common joint condition that can also affect those in your neck. Over time, the cartilage in this area can change and bone spurs may develop. “For some, these natural changes can make nearby nerves more sensitive, leading to discomfort like pain or tingling,” Dr. Marek says.

• Injury. Sometimes, a fall or sudden impact — like catching yourself with your hand — can lead to increased sensitivity and irritation in the cervical nerves that travel from your neck to your arm. 

• Muscle tightness. Tight muscles in your upper back, shoulders, and neck can irritate cervical nerves, leading to discomfort at any time of the day or night.  

Symptoms of cervical radiculopathy

Symptoms of cervical radiculopathy can vary from person to person, but the most common ones include pain that starts in the neck and radiates down the arm, numbness or tingling in the shoulder, arm, or hand, and muscle weakness in these areas. You might notice changes in how your neck or arm feels, especially when you move or turn your head. These sensations may feel especially bothersome at night as you try to fall asleep, says Dr. Marek. Common cervical radiculopathy symptoms include: 

• Pain or discomfort often starts in the neck and can travel down the arm.

• Numbness in your upper back, shoulder, arm, or hand.

• Tingling or a “pins and needles” sensation in your neck, shoulder, hand, or fingers.

• Muscle weakness in your arm, shoulder, or hand that makes it hard to do daily activities like opening a jar, or buttoning your pants.

Best sleeping positions for cervical radiculopathy

Just as there’s no single best position for sleeping with neck pain, there’s no one “right” way to sleep if you have cervical radiculopathy. You might find that some positions feel better than others — and that’s okay. The key is to experiment and notice what helps you feel most at ease. Try these tips to sleep comfortably with cervical radiculopathy.

For back sleepers

Many people with cervical radiculopathy find that sleeping on their back can feel comfortable, as it can help your body settle into a supported position. To help with comfort, you might try sleeping with a flat pillow or using a small neck roll to support your neck’s natural curve. Placing a pillow under your knees can also help take pressure off the low back. 

For recliner sleepers

Some people with cervical radiculopathy find they’re most comfortable sleeping in a propped-up position, such as in a recliner or with extra pillows. While this setup may not be ideal for everyone, it can provide relief for some. “Using a U-shaped or horseshoe pillow can help support your neck and keep you comfortably upright,” says Dr. Marek. 

For side sleepers

Research suggests that side sleeping may feel more comfortable for some people with conditions like cervical radiculopathy. Many find that resting on one side feels better than the other, so it’s helpful to experiment and see what works for you. Once you’re settled, place a pillow underneath your top arm. For your head, choose a pillow that keeps it in line with your neck. “This can ease tension in your neck from cervical radiculopathy and help you feel more relaxed as you sleep,” says Dr. Marek. 

For stomach sleepers

Many people with cervical radiculopathy find stomach sleeping uncomfortable, but if it’s your preferred position, there are ways to make it better. Try using a thin pillow, or no pillow at all, under your head to keep your neck level with the mattress. Placing another pillow lengthwise under your chest and shoulder (on the side your head is turned) can offer extra support and help ease pressure from your spine, says Dr. Marek. 

To ease symptoms of cervical radiculopathy, incorporating specific exercises into your routine can be beneficial. Chin tucks help strengthen neck muscles and support healthy posture, reducing nerve irritation. Gentle head nods and rotations enhance neck mobility and comfort. Ulnar nerve glides can help decrease nerve sensitivity over time. Open book rotations stretch the shoulders and chest, relieving neck tightness. Practicing diaphragmatic breathing calms the nervous system and eases overall tension. Consistently performing these exercises may support recovery and reduce discomfort associated with cervical radiculopathy.

Include these gentle dynamic stretches into your bedtime routine to help your body unwind before bed, and ease tension from your neck, upper back, and arms. Try a few, or all of these moves, before you go to sleep. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Tips to sleep better with cervical radiculopathy

To improve sleep with cervical radiculopathy, consider incorporating physical therapy and targeted exercises to alleviate muscle tension and enhance neck mobility. Staying active during the day can reduce discomfort and promote better rest at night. Additionally, practicing good sleep hygiene — such as maintaining a consistent bedtime routine, limiting screen time before bed, and creating a comfortable sleep environment — can signal your body to wind down, leading to more restful sleep.

In addition to exploring different sleep positions and doing soothing stretches before bed, these strategies can also help you get more restful sleep:

• Try physical therapy and targeted exercises. Targeted exercises can help release tension in the muscles and structures that surround your cervical nerves. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. “If you notice that certain movements or positions are uncomfortable during the day, a physical therapist can work with you to find alternative options that feel better and support your comfort,” Dr. Marek says. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit. About 44% of Hinge Health members report better sleep after following their program, according to the 2025 State of Musculoskeletal Care report. 

• Stay active. Regular movement and exercise can help ease cervical discomfort and improve your sleep, says Dr. Marek. “The body craves movement, and being active during the day helps prepare you for better rest at night,” she says. Gentle activity in the evening is also fine — and research suggests it may even help you fall asleep more easily. Just try to avoid vigorous exercise within the hour before bedtime to give your body time to wind down.

• Prioritize sleep hygiene. Everyone can benefit from a consistent and soothing bedtime routine. Practicing good sleep habits — like turning off screens an hour before bed, reading something relaxing, and doing gentle stretches or breathing exercises — can help signal your body that it’s time to wind down. Taking these steps helps regulate your natural sleep rhythm, leading to more restful sleep and supporting your overall comfort.

• Practice relaxation techniques. Relaxation exercises, like slow diaphragmatic breathing, can help calm your nervous system and may reduce pain in your neck. Practicing these techniques before bed may help you fall asleep more easily — and make it easier to get back to sleep if you wake up.

• Apply cold or heat therapy. Heat increases blood flow to the area, easing tension in surrounding muscles. Using a heating pad, or taking a warm shower or an epsom salt bath may provide some relief. Ice may also reduce pain by numbing the sore spot. Alternative between the two methods, or stick with the one that works best for you.

• Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can perform your targeted exercises and stay active when you have pain from cervical radiculopathy. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are ‌safe to take.

• TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle electrical impulses to interact with your nervous system and help reduce pain associated with conditions like cervical radiculopathy. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.

• Complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for cervical radiculopathy pain relief, such as massage, acupuncture, or chiropractic care.

What is the best treatment for cervical radiculopathy?

There’s no single best treatment for cervical radiculopathy that works for everyone. Exercise therapy can often help reduce neck stiffness and pain, but some people may feel better after trying a combination of different treatments (like the ones listed above).

When to see a doctor

Cervical radiculopathy often improves on its own with conservative treatments. But if your pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:

• Worsening numbness or tingling

• Changes in muscular strength on the affected side

• Pain in your jaw or chest 

PT tip: Create a soothing bedtime routine

Try combining a few gentle strategies to help you unwind. For example, when you lie down for bed, do a few supine chin tucks followed by several rounds of diaphragmatic breathing. This can help release built-up neck tension and calm your nervous system, setting you up for restful sleep.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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