One of the most common reasons people seek out a physical therapist is pain in their spine. There are ways we can reduce pain that we can control and one of those ways in the positions that we sleep. Below are the best sleeping positions for your neck and back to have a restful night and wake up with less pain and more energy.
Best Sleep Positions for your Lower Back
The best position to sleep in to decrease back pain is lying on your back or on your side. It is important to give your lower back proper support while sleeping and allow your spine to rest in its natural curve.
If sleeping on your side, place a pillow between your knees to decrease the amount of rotation. When lying on your back, placing a pillow under your knees allows gives support to the lower back and lessens the gap between the bed and your back. If there is still space between your lower back and the bed, use a smaller pillow.
For those of us that sleep on our stomachs, you can retrain yourself to sleep on your side by using pillows against your body to gradually shift to side or back sleeping. Stomach sleeping is not recommended because it puts too much stress on the lower back. Sleeping on your back is also beneficial for reducing wrinkles.
Best Sleep Positions for your Neck
Just like the sleeping positions for your lower back, side sleeping and sleeping on your back are the best ways to reduce neck pain. These positions help keep the spine in alignment. In either position you want a pillow that supports both the neck and the back. You want to make sure there is no space between your neck and the pillow.
Avoid using a pillow that is too high or too stiff that will leave your neck in a flexed position overnight and causing you to wake up with pain. Also avoid pillow that are too flat. A pillow should allow your nose to align with the center of your body when lying on your side. Similarly, to decrease pain in your back, stomach sleeping is not recommended for your neck.
Sleep plays a vital role in your overall health and wellbeing. You also don’t want to start each day in pain and want to get restful sleep overnight. The body needs sleep so doing so in the correct form will help reduce pain and give you more energy throughout the day.