Wake up pain-free! The best sleeping positions to avoid back and neck pain.
As a chiropractor, I am often asked about the best sleeping positions. We spend almost a third of our lives sleeping, so it makes sense that this should be an important health consideration. Changing sleeping position can be challenging and may take time but it will improve spinal health in the long run.
The two best sleeping positions in my opinion are:
1. Side sleeping with one medium sized neck pillow and a pillow between the knees.
The neck should be in a horizontal position and perhaps slightly tilted up but it is important to note that it shouldn’t be tilted down so a firmer pillow is a better option to prevent this. The knee pillow is designed to separate the knees and keep the pelvis in a relatively neutral position and prevent pelvic torsion which will have a knock on effect in upper spine alignment.
2. Sleeping on the back with a pillow underneath the knees.
The neck again should be in a relatively horizontal position or slightly tilted up. The neck tilting downwards may lock up the small joints of the neck and should be avoided if possible.
The pillow underneath the knees helps to maintain the normal lower back curvature and reduces strain on the lower back joints and muscles. It also distributes the weight of your body more evenly across the mattress.
Sleeping on your front should be avoided if possible! This position may cause pelvic misalignment and place your spine in extension and potentially lock up the joints of the spine. In addition, your head will turn one way or the other and lead to muscle imbalance.
I hope this helps you understand the mechanics of the sleeping position a bit better and will help in some way to improve spinal health while sleeping.
Struggling with pain?
Wake up pain-free!
