If you have ever woken up with back or neck pain and don’t understand why, please read on. Do you often find yourself waking up sore several days of the week? Well, according to TriMed Spine & Joint, odds are it’s your sleeping posture that is at fault. This post aims to provide you with some sleeping posture tips and help improve your daily sleeping routine. Here are four tips that can change your “sleeping life”.
1 – Stop Sleeping on Your Stomach
Sleeping on your stomach is one of the more common forms of sleeping especially with younger individuals. This posture can lead to future spinal issues. Sleeping on your stomach forces the neck into awkward positions, which can then lead to a twisting of the spine. This twisting as a result can cause pain in your upper back and neck areas when stomach sleeping becomes a habit.
2 – Understanding Side Sleeping
Side sleeping is the most popular sleeping position among many individuals. According to a nationwide survey from bedding manufacturer Tempur-pedic, “54 percent of people interviewed regularly sleep in the side position.”
Side sleeping positions can vary, but try and remain as straight as possible. Remaining in a straight posture can be difficult for some, so if you’re struggling try using pillows between your legs as support. Also be sure to keep your arms in front of you instead of under your pillow, as this will prevent your hands from going numb and reduce the stress on your neck and shoulders.
3 – Use Less Pillows
Did you know that one of the most common causes of morning neck pain is your stack of pillows? It’s no surprise that having too many pillows causes your neck to curve upward, which as a result can create pain/stress towards your neck and shoulders. A good rule of thumb is to try to keeping your posture as flat as possible when it comes to head pillow use. Sleeping on your back with just one pillow under your head is typically the formula for good posture.
4 – Back Sleeping is Best
Sleeping on your back is by far one of the best resting positions for your chiropractic health, but is oftentimes a difficult habit to start for many. Keeping your spine in a neutral position is crucial, and regularly sleeping on your back is the best way to achieve this. While sleeping on your back, you should place a pillow under your knees or a rolled towel under your lower back to maintain the spine’s general curve. In general, back sleeping is definitely one of the best postures when it comes to your chiropractic health, and we would encourage everyone to try it!
These four tips can be very helpful in changing your life, as sleep is that important. But if you still feel something is amiss, see a chiropractor at TriMed Spine & Joint right away. Our friendly and knowledgeable office can identify your spinal issue and explain why your back or neck hurts. Then we help you find a fix fast.
Please take this information about our office and Dr. Cantor and share it with others. Thank you for visiting the site. Do you need chiropractic care, spinal decompression, hyperbaric oxygen therapy, or interventional pain management? If so, contact us at one of our several South Florida offices.
Common Questions About Sleep and Back Health
What is the best sleeping position for back pain?
Side sleeping with a pillow between the knees, or back sleeping with a pillow under the knees, keeps the spine closer to neutral for most people. Stomach sleeping is the position that most often aggravates the neck and low back.
How firm should my mattress be?
Medium-firm suits most people, because it supports the spine without forcing the hips and shoulders out of line. Comfort matters as much as firmness, since a bed you cannot relax on will not help your back.
How many pillows should I use under my head?
Enough to keep your head in line with your spine and no more. Side sleepers usually need a thicker pillow to fill the gap at the shoulder, while back sleepers need a thinner one.
Can my sleeping position cause morning neck pain?
It often contributes. Morning neck pain that eases as the day goes on usually points to position and pillow height, while pain that worsens through the day more often points to daytime posture and workload.
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