Sleep is as necessary for us as eating and breathing. You can’t function properly if you haven’t slept well. While it is said that an 8 hours sleep is important for everyone, the number of hours does not necessarily determine how well an individual has slept. Many things have an impact on sleep quality. The atmosphere, fresh sheets, and most importantly the sleeping position. Your sleep position plays a very important role in your sleep quality. Sleeping in the wrong way can cause or aggravate back pain, neck pain, or cervical pain. It can also affect your spine alignment which may impact your posture. According to a few researchers, sleeping in the wrong position may slow down the process of toxin filtration from the brain.
Different sleep positions work for different individuals. In this article, we’ll introduce the best sleeping positions and their benefits, which will help you determine which sleeping positions can work best for you.
Sleeping Positions to Relieve Neck & Back Pain
Your sleeping position impacts your quality of sleep and has an overall effect on your health. If you are suffering from neck and back pain, sore neck, or cervical spine pain you may need to adjust your sleeping position. It may be difficult to do that because your sleeping position is mostly determined early in life. However, as you sleep in a particular position for a period of time your body eventually becomes used to it.
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Back Sleeping
Sleeping on the back is good for the spine because as you lay on the back the gravity keeps your body aligned and centered. You must provide the right support to your neck to make sure it maintains its usual banana-like curve. You can use a latex pillow or shredded memory foam pillow to maintain balanced support to your neck. If you suffer from lower or upper back pain, sleeping in this position can be challenging. For that, you can insert a cylinder-shaped pillow under your knees.
Sleeping on your stomach
Around 7% of the people sleep on their stomachs. But sleeping on your stomach would keep your neck turned in one direction. This may cause neck pain. Sleeping on your stomach can also extend your neck backward which may compress the spine. According to many medical journals sleeping on your back or side is comparatively healthier than sleeping on your stomach but if it is absolutely impossible for you to adjust your sleeping position try sleeping with a supportive pillow under your hips and abdomen. so you can maintain a reassuring pressure on your chest.
Side Sleeping
This is one of the best sleeping positions. If you sleep on your side keep your head and neck in a balanced position. You can also keep a pillow between your legs to keep your spine aligned and posture straight.
How to sleep with back pain?
Sleeping on your side can majorly help with reducing back pain. You can partially bend your knees to help balance the body and reduce pressure on the lumbar spine. You can also put a small pillow between your knees to be more comfortable. If you sleep on your back, put pillows below your knees to remove pressure from your back.
Pillows to help with neck pain
Using pillows to maintain alignment and remove pressure from the neck or back is a common practice. The best sleeping positions also encourage the use of pillows. There are different types of pillows that serve different purposes like latex pillows and memory foam pillows help with neck alignment and help keep the posture intact so you don’t develop or aggravate neck pains. Shredded memory foam pillows and feather pillows are good for keeping between or below the knees as they provide an extra level of comfort. Find the pillow that is perfect for you as every sleeping position is different. You can find the best sleeping pillows that fit your needs at Amazon.
Key Sleeping Tips to avoid neck and spine pain
- The main goal is to maintain an alignment of the neck and spine in order to avoid neck sores and neck and spine pain. Sleep on your back because that’s how you keep your body’s posture completely straight.
- Make sure you sleep on a properly leveled mattress. If your mattress is sagging from the middle it can put pressure on your neck and back.
- Use latex or memory foam pillows instead of feathering pillows for your head support. Feather pillows tend to lose shape over time so they might not be able to keep the neck aligned after being used for a couple of months.
- Avoid using pillows that are too hard, stiff, or dense. This can cause neck muscles to be flexed overnight.
- Use pillows that are not that dense. Thick pillows mess up the neck alignment and can cause neck or cervical pains.
- If you have lower back pain, put cylindrical bellows below your knees to remove restrain from the lower back.
- Put a small cylindrical pillow or a rolled-up towel under the small of your back to maintain a more natural alignment of your spine.
- Maintain good overall sleep hygiene by making sure the temperature of the room you are sleeping in is good (it’s not too warm or too cold), avoid using any smart devices once in bed, and avoid consuming any caffeinated beverages after 6 pm.
Bottom Line.
Sleep is an integral part of your day. It’s when your body relaxes and recovers, enabling better physical and mental performance the next day. So it is important for you to get proper sleep which includes sleeping in a position that is beneficial for your body. Sleeping in a proper position helps avoid or aggravate neck or back pain and keeps the body posture straight.
If sleeping positions are not working for you, consult our expert physicians, who might refer you to a physical therapist for some exercises to strengthen the muscles supporting your neck and spine.
– Disclaimer –
This blog is for informational & educational purposes only, and does not intend to substitute any professional medical advice or consultation. For any health related concerns, please consult with your physician, or call 911.
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About The Author
Dr. Syra Hanif M.D.Board Certified Primary Care Physician
Dr. Syra Hanif is a board-certified Primary Care Physician (PCP) dedicated to providing compassionate, patient-centered healthcare.
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