We spend roughly one-third of our lives sleeping, which is why it’s important to sleep in a position that supports both your neck and spine. When your neck and spine aren’t aligned properly during sleep, it can put strain and stress on your body, causing neck and back pain, sleep apnea, and acid reflux. According to research, studies even show a correlation between low back pain and sleeping problems.
Maintaining proper posture is essential for good health as it ensures that your bones are well aligned with the rest of your body. Proper alignment also improves blood flow and supports the muscles, ligaments, and tendons.
Which Sleeping Position is Best?
If you experience neck or back pain when you wake up in the morning, it may be caused by the position you sleep in for hours during the night. This is due to the fact that certain positions can place unnecessary stress on the neck, hips and back.
Here are some of the best sleeping positions for a healthy neck and spine.
On your back
Sleeping on your back is considered to be the best position to maintain proper spinal alignment. This position evenly distributes your body’s weight and ensures good alignment of the head, neck and spine.
Placing a pillow under the knees can provide additional support in helping maintain the natural curvature of the spine. The only downside to back sleeping is that it makes you more likely to snore or experience symptoms from sleep apnea.
On your side
If sleeping on your back is uncomfortable, the next position you should try to adopt is sleeping on your side. While sleeping on your side can cause strain on the lower back, the best way to avoid this is by placing a firm pillow between the knees. Doing so will raise the upper leg, which restores the natural alignment of the pelvis, hips and spine.
Sleeping on your side with both legs bent upwards, also known as the fetal position, is one of the most popular ways to sleep and is favored by more than 4 out of 10 people. For those with a herniated disc, a curled-up fetal position may provide relief during the night. When you lie on your side with your knees tucked up, it reduces bending of the spine and opens up your joints simultaneously.
At Rejuvinix, our doctors specialize in non-surgical therapies for joint and back pain. If you’re experiencing chronic pain, schedule your no-cost consultation to learn more about our minimally-invasive treatments.