Sleep is a time of restoration. Your body is hard at work repairing and rejuvenating while you’re asleep. However, because you lose conscious control over your body when catching ZZZs, it’s easy to twist your spine or tuck your pelvis in. Existing back pain can get re-aggravated, and then you end up having a less than restful sleep.
If you make a conscious effort to use supported sleeping postures, you can prevent the concentration of stress on your spine, while keeping your back relaxed and creating a healing environment, according to Spine-Health.
So what’s the best sleep position for a healthy spine? Generally, it’s best not to sleep on your stomach, as it disrupts your normal spinal alignment.
Check out these tips for a healthier and more comfortable night’s rest.
Elevate Your Knees
If you like to sleep on your back, put a pillow beneath your knees. When you raise them like that, you’re reducing stress on your lower back while maintaining the natural curve of your spine. To support your head and neck, use a head pillow.
Keep Your Hips Stacked
For side sleepers, place a flat, firm pillow between your knees to align the lower spine with the hips. This also keeps the top leg from putting pressure on your lower back or pelvis. You can also use this position to relieve stress on your lower spine, making more room for your spinal nerves. To keep your shoulders in alignment, raise your head slightly by using a pillow.
Align the Ribs and Pelvis
Also for side sleepers, use a lumbar support cushion under your waist to maintain alignment between the pelvis and ribs. Your upper and lower back will thank you!
Avoid Excessive Curling
While in the fetal position, avoid curling up too tightly. You may feel cozy like that, but this can restrict your breathing and can give you a sore back in the morning.
Use a Medium-Firm Mattress
A mattress that’s not too soft will give you the support you need and promote a better night’s sleep. A firm mattress offers a more even surface to reduce body aches and pains.
That being said, don’t go too firm, as this can disturb your neck and back support, causing the pain and stiffness in the shoulder joint. And don’t go too soft, either, which could cause your pelvis area to sag in from your body weight.
Best Sleep Position
The overall consensus for the best sleep position for spinal health seems to be on your back. This practice evenly distributes weight throughout the body while avoiding unnatural curves in the spine.
If you don’t like to sleep on your back, the next best position is on your side with your legs outstretched.
Contact Summit Spine and Joint Centers for Spine Health
For more sleep posture tips or to learn how we can help your postural issues with non-invasive techniques, contact us at 770-962-3642 about visiting one of our 21 centers including our newest location for Pain Management in Commerce, GA.