Our patients frequently ask about proper sleep positions. I recently found an article about the subject written by Nav Gill, D.C. and decided to pass it along.
You spend about 1/3 of your life sleeping- are you sleeping in a way that facilitates the best sleep possible? Are you waking up stiff with neck and shoulder pain every morning? What is the best position for sleep that will place the least stress on your neck and lower back? Let's discuss the 3 sleeping positions and how each affects you:
* Sleeping on Your Side
This is a popular sleeping position for many people. There is a natural tendency to sleep on ones side after starting out on your back. When sleeping on your side make sure your pillow has enough support in it to keep your shoulders relaxed. If your pillow is too low, your head will be tilting down and if it is too high your neck will be stretched -both of which can be very uncomfortable. That is why having a properly sized cervical support pillow is a good idea. To make this side sleeping position even more comfortable with the least amount of stress on your body, place a pillow in between the knees that keeps your legs hip width apart. This will properly support your lower back area.
* Sleeping on Your Back
Sleeping on your back is great because you can sleep in a position that supports your head and neck and lower back area. To combat any type of lower back stiffness or discomfort, sleep with a few pillows or a wedge, under your knees. If you use a cervical support neck pillow, you can allow your head and neck to be in the correct position. Sleeping on your back with a neck support pillow and positioning wedge for your lower back is the least stressful for your body. Keep in mind that you may start in this position, but most people move around during the night.
* Sleeping on Your Stomach
By far, the worst sleeping position is on your stomach. Not only does it place extra stress on your cervical spine and upper back area, but it also places stress on your lower back and stomach muscles. Sleeping on your stomach means your head and neck are turned to one side (so that you can breathe) for a prolonged period of time, which can create stiffness by the morning.
The best position for sleeping is the position in which you are most comfortable. Also, if you are trying to prevent sleeping on your stomach, sleep with a pillow to your side to prevent you from rolling onto your stomach. Remember, sleep is when your body heals and regenerates- find a position that is most comfortable for you to get the best sleep possible at night
We carry a full line of cervical pillows at our Homewood and Chicago offices. We have fiber filled and water based varieties. Please visit our website for more information.
Chiropractic Care Millennium Park - 30 N. Michigan Avenue - Suite 605
Chicago, IL 60602 - Phone: 312-269-5556
Chiropractic Care, Ltd. - 2417 W. 183rd Street - Homewood, IL 60430
Phone: 708-798-5556
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