What Sleep Position is Best for Back Pain?

You spend about a third of your life sleeping, so it’s no surprise that the position you fall asleep in can have a huge impact on spinal health. The way you sleep affects whether you wake up feeling refreshed or if you end up nursing back pain or a crick in your neck for the rest of the day. Here are the sleep positions chiropractors recommend to keep your back and neck feeling great.

Sleep in the Fetal Position

This sleep position is one of the most popular among the general public and comes highly recommended by medical professionals. The fetal position can help prevent low back pain, reduces snoring, and, coincidentally, makes sleeping more comfortable for pregnant women.

To benefit the most from this sleep position, enlist the help of pillows. First, choose a pillow for your head and neck that’s designed for side-sleepers to keep your spine aligned from the top of your head to the base of your tailbone. Draw your knees into your chest and place a pillow between them to keep your knees hip-width apart. Now, you’re all set to get a good night’s sleep!

Sleep on Your Side

The difference between this and the fetal position is that your legs remain elongated rather than bent. Sleeping on your side is good for your spine as long as you use the right pillows.

As with the fetal position, you’ll need a pillow designed for side-sleepers under your head and neck. Place a second pillow between your knees to take some of the stress off your hips and low back. A body pillow is useful because it’s long enough to give you something to hug, supporting your arms and shoulders and giving you something soft to lean on.

Sleep on Your Back

If you prefer to sleep on your back, you won’t hear any arguments from your chiropractor! This sleep position distributes your weight evenly over your entire spine, minimizing pressure points and encouraging proper alignment of the head, neck, and back. For the healthiest spine, choose a pillow designed for back-sleepers and place a second pillow under your knees for additional support.

Don’t Sleep on Your Stomach

The problem with this sleep position is that it cranks your head and neck to one side for hours on end. You are more likely to experience neck and back pain sleeping this way than in any other position. If you’re a back-sleeper, talk to your chiropractor about how to change this habit and protect your spinal health.

Is your goal to avoid acute back pain in the morning? If so, these tips for adjusting the position you sleep in should help you begin each day feeling rested and ready to go! However, if you have chronic back or neck pain, changing your sleep position might not be enough. Contact Effective Integrative Healthcare in Millersville, Crofton, or Lanham, MD to schedule chiropractic care or other back pain services and find the relief you’re looking for.