The Best Sleep Positions for Your Back
Let’s Talk About Sleep…
We spend around one-third of our lives sleeping! So, a proper sleep position is super important for your spinal health. Two of the most important pieces to quality sleep is having a high-quality pillow and a mattress that supports your back. Let’s go over the different sleeping positions and how they affect your spine and health.
Laying on your back is a great sleeping position, as long as you have proper support for your head and neck. Hands down sleeping on your back is the best option for many people as this position allows your spine, head, and neck to relax in a neutral position.
For your cervical curve to be supported, it is crucial to not sleep on a stack of pillows or a flat pillow. The best pillow for everyone is one that fully supports your head and neck in a neutral position. However, too many pillows puts your chin toward your chest, and also puts extra stress on your neck. Patients always ask us for pillow recommendations, and our answer is always the same. Choose one that supports your neck in a neutral position; not too puffy or too flat.
If your lower back hurts when sleeping on your back, use a small pillow as support under your knees.
This position is also a good choice for your spine’s health. Plus, you’re less likely to snore in this position as it keeps your airways open. This makes it the best position for people with sleep problems such as sleep apnea. Although this is a great sleeping posture, avoid having your arm straight above your head to avoid potential shoulder pain. Feel free to bend your knees or use a small pillow between your legs to avoid low back and hip problems.
Sleeping on your left side while pregnant improves circulation to your body and to your baby, inhibiting your uterus from pressing against your liver, which is on your right side.
Is it Ok to Sleep On My Stomach?
Never sleep on your stomach, and we mean NEVER! Although it prevents snoring, it’s detrimental for everything else, including your spine and neck.
When you sleep on your stomach, you must turn your head to be able to breathe. This puts a 90-degree kink in your neck for hours and forces you to arch your low back. Plus, this position puts a ton of pressure on your neck muscles and joints, possibly leading to numbness, tingling, aches, and irritated nerves. Sleeping on your stomach also can affect how long you hold your adjustments.
Set yourself up for success by doing the following: 1) invest in a great mattress, 2) invest in the best pillow, and 3) get chiropractic care to keep yourself healthy. Here’s to great sleep!
If you need help with chronic neck pain or chronic lower back pain, we can help!
Live in abundance! Want more health tips? Call our office at (619) 756-7510 or request an appointment here.
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Gentle NUCCA Chiropractors Intouch Chiropractic | San Diego, CA sandiegonucca.com(619) 756-7510
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