If you ever struggle with back and neck pain, or if you just want to keep your spine healthy so you don’t have to deal with such troubles later on, how you sleep is important. Here are the best sleep positions for spine health.
Which Sleep Position Is the Best?
We’ll start with the bad news – sleeping on your stomach is the worst. The fact of the matter is that stomach sleepers need to keep their head turned to the side all night in order to breathe. However, this position pinches neurovascular structures in the neck. The results can be pain throughout the spine and even nerve symptoms like numbness and tingling that extends through the shoulders and arms.
The good news for back and side sleepers is that both positions can be just fine for your spine. Of course, there are still a few things you can do to improve how good your sleep position is for your spine. Here are a few quick tips:
- Use the right pillow for your head – Your pillow should keep your cervical spine (neck) in a neutral position. Find more tips for getting the right pillow for your neck here.
- Use a pillow between your knees if you sleep on your side – This will keep your top knee from sliding forward or backward and twisting your lower spine.
- Keep a pillow behind your knees if you sleep on your back – Propping your knees up a little will take some pressure off your lumbar region.
- Stretch at night before bed – When you stretch before bed, you help your muscles recover overnight, and it may lead to better sleep quality. Since your body heals at night and you need good circulation for healing, stretching sets your body up for success.
- Pay attention to mattress quality when traveling – If your back feels great after sleeping at a hotel or in a friend’s guestroom, find out what type of mattress you slept on. You may need to change your mattress at home to one that is better for your spine.
Get the Help Your Spine Needs in Fairfax, VA
If you still struggle with back problems despite your best efforts, a misalignment or other injury could be at work. Contact Ward Chiropractic & Rehabilitation today to learn what we can do to help. Just call 703.672.1661, or you can request an appointment online.