It started last Friday morning, after a night of baby Jack in our bed (parents, you know how that goes). I got up, jumped in the shower, started drying my hair with a towel and then out of absolutely nowhere, I felt this sharp pain at the base of my neck, right where it meets the shoulders. I knew straight away that I’d done something bad.
Chances are, it wasn’t just the towel. It’s been a build up end of year stress, feeling a bit under the weather, cramped sleep with Jack wedged into bed, plus overtraining for HYROX, probably not warming up properly and this was just my body’s way of saying “enough!”
My neck is completely locked up. I could barely turn my head more than 10 degrees to the left. I’ve been having daily treatments (massive thanks to the team), soft tissue work, massage, anything to help ease it. The body’s gone into guard mode trying to protect the disc and it’s irritated a nerve. Luckily, no pain down the arms but wow… it’s been a humbling experience
It’s made me reflect on what we do and why we do it. Because, when you’re in pain, it’s all consuming. It’s not just that it hurts (though it really does), it’s that you can’t do anything and spinal pain? It’s different. You can limp through a knee or shoulder injury but when it’s your neck or back, it touches every part of your day.
So, if you’ve ever sat across from us and told us you’re in pain I get it. I have always got it being a back pain sufferer myself in the past, but it does sometimes give me a reminder. Thankfully, I’m on the mend now, just in time for HYROX this Friday, where I’ll be doing a pairs event with a mate. Wish us luck and let’s just say the warm up will be thorough this time!
We also had a lovely weekend down with Charlotte’s family, celebrating an early Christmas before her sister heads off to Australia for the Ashes (I don’t know how she feels about the cricket, but her partner is excited).
Let’s be honest, most of us treat sleep like an optional side quest in life. We’ll scroll one more episode on Netflix, answer one more email, or convince ourselves that midnight snacks count as self care. Then morning comes and suddenly we’re auditioning for a role as an old person in a teen movie: stiff, sore and questioning all our life choices. (Shout out to the whoop, oura or any sleep tracker crew, this is NOT you!)
It’s not just the obvious culprits: bad mattresses, lumpy pillows, or sleeping like a pretzel your spine is quietly judging you every night. We hear the same stories over and over: “I swear my pillow is out to get me,” “I woke up feeling like I wrestled a bear,” or the classic, “I slept funny and now my back is staging a protest.”
Here’s the thing: your spine is basically the diva of your body. It loves good alignment, a supportive bed, and zero drama yet most of us treat it like a trampoline. When it’s unhappy, it shows up as tension, stiffness, or that gnawing back pain.
So, before you hit snooze again or dive into another Netflix marathon, let’s talk about how your sleep habits might actually be breaking your back and more importantly, how chiropractic care can rescue your spine from the nightly chaos.
The Pillow Problem (and the Spine Soap Opera)
Your spine is basically the diva of your body. It loves good alignment, a supportive bed, and zero drama. However, give it a bad pillow and suddenly, it can cause you issues, ask me how I know.
Too high? Your neck’s bent upwards and this can stress the facet joints and muscles.
Too flat? Your head’s in “flop mode,” compressing your cervical spine.
On your front, your neck has to rotate and this can cause pain.
Chiropractors see this every single week. The truth is, your spine doesn’t switch off at night; it rests, recovers, and decompresses (if you let it). That’s why posture doesn’t end when you go to bed.
Sleep Like a Chiropractor (Without Actually Sleeping in the Clinic)
Here’s the bedtime routine your spine secretly wishes you’d follow:
- Pick the right pillow: Your head should rest in line with your spine not look like it’s peeking over a fence.
- Sleep on your side or back: Sorry stomach sleepers, but your spine’s filing a complaint.
- Mattress check: If it’s older than your teenager, it’s probably time for a replacement.
- Move before bed: A few stretches or a gentle spinal twist helps release the day’s tension.
- Unplug early: Your spine (and your mind) both crave digital peace.
I’m a bi fan of memory foam pillows, these really help take pressure off your neck.
Why Chiropractic Care and Sleep Are BFFs
When your spine’s out of alignment, even eight hours of “sleep” can feel like a bad nap on a park bench. Chiropractic adjustments help release tension, improve nerve flow, and allow your body to truly rest and repair overnight.
Many of our West Chiropractic patients notice they sleep deeper and wake up feeling refreshed after treatment. That’s because when your nervous system calms down, your body finally gets the memo: It’s safe to rest.
The Dream Recap (or, What Your Spine Wants You to Remember)
- Your mattress matters. Pocket sprung 3/4 out of 5 firmness, the firmer the better. Try and avoid memory foam as it just compounds a poor posture and lets you sink in.
- Your pillow is not just décor.
- Your phone can wait.
- Your Chiropractor could be your sleep saviour.
So tonight, before you collapse into bed, give your spine a little TLC, a stretch, a supportive pillow, and maybe a chiropractic visit if it’s been a while. Because honestly, life’s too short for bad sleep and cranky vertebrae.
References
- Walker, M. (2019). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner. – Science on sleep quality and recovery.
- Harvey, A. et al. (2020). Posture, sleep position, and musculoskeletal pain: A systematic review. Journal of Bodywork and Movement Therapies.
- Lau, P. et al. (2021). The impact of sleep quality on spinal health and low back pain. Journal of Manipulative and Physiological Therapeutics.
- Mior, S. et al. (2019). Chiropractic management of musculoskeletal disorders: Evidence and outcomes. Chiropractic & Manual Therapies.
- ClinicalTrials.gov: NCT04681234 (2020–2023) – Study on spinal adjustments improving sleep and reducing musculoskeletal pain.
If you are wanting to chat more about the information above then why not book a call with me and we can go into more detail? Click here to book or if you want to get an assessment then Book a consultation with a Chiropractor here
If you do know someone who wants more advice, please send them our details. You can send them this assessment as well to diagnose their back pain. It is a great tool to understand where your back pain is coming from, it is free and takes 60 seconds. Click here for assessment
