While you sleep, your body recovers and regenerates, which is why the last thing you want to do is sleep in a compromising position that leaves you susceptible to injuries. Waking up with a stiff and achy neck or back can make you feel as if you haven’t slept at all, and you want to avoid this to have a productive and positive day.
Poor sleeping positions are often the culprit of neck and back pain – which can last for days, giving you discomfort and the inability to move freely. Here are the best sleeping positions to keep your neck and back healthy and pain-free.
Best Sleeping Positions for the Neck and Back
The best sleeping position for the neck and back is sleeping on your back because it distributes your weight throughout the body and prevents curved positions that could be bad for the spine. Additionally, place a pillow under the head and neck to ensure that your spine is in proper alignment while you lay. The thickness of the pillow also matters. It should not be too high, too low, or too stiff, otherwise, your spine will not be aligned. Place a rolled-up towel or a pillow under your knees. This can help close the gap between the lower back and the bed and help reduce or eliminate pain in the lower back.
Another sleeping position that’s good for your neck and back is sleeping on your side with a pillow in between your legs. Also, place a properly sized pillow under your head and neck for support. This way, your entire spine is properly aligned with the pillows.
Poor Sleeping Positions for the Neck and Back
The sleep position to avoid is sleeping on your stomach, because it leads to poor spinal alignment. In this position, your neck has to be bent sideways in order for you to breathe. This is the position that usually results in waking up with a stiff neck. Sleeping in an odd bent position also misaligns your neck and spine and should be avoided.
Other poor sleeping positions involve using incorrect pillows. If you use pillows that are too high or stiff, your neck will be higher than the rest of your spine and can cause your neck to be sore the next day. Alternatively, sleeping with a pillow that’s too low can have the same effect, with your neck being too low compared to your spine. Finally, make sure you’re not sleeping with your shoulders on the pillow. Only your head and neck should be on the pillow – not your shoulders. If you get the urge to put your shoulders on the pillow because your neck is being pushed backward or forward, your pillow is probably not the right size.
Personalized Orthopedic Treatment in Palm Beach, Florida
If you experience neck or back pain, it may be due to a poor sleeping position. An orthopedic specialist can determine if this is the case and guide you on how to fix it.
At Personalized Orthopedics of the Palm Beaches, our spine specialists and physiatrists can provide comprehensive care for patients with spine alignment issues. From making recommendations on what pillows to use and sleeping positions to providing relief from pain, we have the right solutions that can bring you much-needed relief.
To request an appointment, call the Personalized Orthopedics of the Palm Beaches at (561) 733-5888, Ext. 1 or submit a request now, and our staff will get back to you soon.