The Best Sleeping Positions for Your Back
Sleeping is essential to a healthy life. More studies over the years have linked a lack of sleep to disease, weight issues, and increased stress. When sleep is that important, it’s no wonder that we all want to make sure we get a good nights rest. Many times this can be prevented by lower back pain. Or if you are positioning doesn’t allow your body to relax. As chiropractors, we focus on activities our clients do repetitively, like sports, or even sitting for work. Sleep is just as crucial to look at when it comes to spine health. Here are the best sleeping positions for your back.
1. Sleeping on Your Back
The back is typically considered the best for your spine. While this all depends on the type of mattress you have, this position can help keep your spine straight. If you do like this sleeping position, consider placing a pillow under your knees. This can help provide additional support and maintain the curve of the spine.
Another option, for those who have an adjustable bed, is to sleep on your back at a slight incline. This can also help with acid reflux. We do not recommend sleeping in a recliner if it can be avoided. Because of the angles, it can increase back or neck issues.
2. Sleeping on Your Side
This is probably the most popular position. One way you can align your spine better by sleeping on your side is to have a pillow between your knees. Try to keep your back straight. Avoid putting your hands under the pillow your head rests on. This can cause your neck to be at an upward angle. The pillow between your knees helps to keep your hips, pelvis, and spine in alignment.
Another way to sleep on your side is to do so in the fetal position. This is often better for those who have herniated discs. This can be harder with two people sleeping in a smaller bed too. However, if you do try this position, make sure to:
- tuck your knees toward your chest
- carefully curl your torso toward your knees
Since this is how we typically spend our first 9 months, it is a natural position for our backs. It can also be the most comfortable position for those who are pregnant.
3. Sleeping on Your Stomach
This is not our favorite sleeping position. Still, we know many people, especially men, find this comfortable. Many women often do not, but there are a select few who still prefer it. If you do like to sleep on your stomach, we have some suggestions. First, place a pillow under your pelvis. Having it positioned in your lower abdomen helps to relieve some pressure from your back. Secondly, consider a thin pillow or no pillow at all. Although it isn’t our favorite, it isn’t without benefit. Many people with Degenerative Disc Disease may find this the most comfortable position.
Also, remember to not sleep in the same position every night. Your body does benefit from switching sides, or even positions. At the end of the day, the best sleeping positions are the ones you find most comfortable. The important part is to keep your spine aligned as much as possible. If you still are experiencing back pain, call us today. We work with our clients to come up with a solution to reduce back pain. If you ever experience numbness or pain, make sure to change your position.