An Update - MRI's and Sleep Positions

Just an update on a couple of items for the thread. I got myself an x-ray and MRI to find out what is going on in my neck. Turns out that my issues are a combination of disk dessication (and slight protrusion) plus some bone spurs. The combination leading to a severe narrowing of the pathway for the nerve between C4/C5 on the right side, and some narrowing on the left. Likely related to age (50+) and poor posture for a career in front of computer.

Sleep Posture

As per this article, I'm finding that sleep posture is critical. The pillow combination that seems to work for me is a "step" effect (2 pillows at the back, 1 pillow in front) as follows:

1. Tempur pillow as a base
2. Soft feather (or down) pillow on top of it
3. Soft feather (or down) pillow in front of them

This creates a stable inclined sleep position (horizontal is disastrous as GerryTheNeck points out). The single pillow at the front supports my shoulders, and the 2 pillows at the back hold my head. It's critical that the top pillows be soft. If they are firm (or tempur) then there is too much pressure on the neck muscles, and pain in the morning is guaranteed.

I position myself slightly on the left side leaning away from my vulnerable right shoulder / neck -using a 4th (foam) pillow under my right-side back and butt to minimise the risk of rolling onto that right side as I sleep.

Also I'm careful not to have too much extension on my side neck muscles as I lie on the pillows.

I did experiment with a soft cervical collar during sleep but found that it didn't protect as well as I had hoped. Correct posture throughout the night (a challenge unless you wake frequently) is much more important.

Medications

The best med for me remains Anadin Extra (paracetamol + aspirin + caffeine). One of those before sleep usually means no pain in the morning. I've tried nurofen and muscle-relaxants, but for me the Anadin mix is the winner.

In the mornings, if I have a fuzzy head, or just feel muggy / tired - then a single paracetamol plus a very strong black coffee works wonders and kicks in after about an hour / 90 mins. The power of the caffeine seems to really help. I've tried it without the paracetamol (just the coffee) and also without the coffee. Of the two, the coffee seems to be the more effective. I'm trying to phase out the meds at night, and try to lean on the strong coffee shot to clear any residual mugg. With the new sleeping arrangement, that seems to be feasible and perhaps shows again just how vital it is to get the sleeping position right. It's taken me maybe 3 years to get a stable sleeping posture but it's worth it to not wake EVERY day with a headache and feeling sick for the rest of the day.

Of course there are still some bad days (after a lot of heavy lifting / bad posture, or a bad position during sleep) and no meds can improve it. Time only heals that. But for all sufferers, persevere with your sleep position and make sure your mid-morning coffee is EXTRA strong and powerful.