Did you know that humans spend around one-third of our lives sleeping? All of this time spent sleeping can have a major impact on our health, including the health of our spines.
Have you ever gone to bed feeling fine only to wake up and feel like your back or neck hurt? If you have, you may be sleeping in positions that are unhealthy for your neck and back.
A proper sleeping position is super important for your spinal health. Two of the most important pieces to quality sleep are having a high-quality pillow and a mattress that supports your back.
But one of the most underrated and important aspect of sleeping for spinal health is simply the position in which you sleep.
In this blog post, we’ll cover various common sleeping positions and how each may impact the health of your spine.
How Sleeping Positions Affect Spinal Health
First, let’s start with one of the healthiest positions for sleeping and spinal health.
Is sleeping on my back good for my spine?
Yes, sleeping on your back is one of the best ways to sleep for spine health, as long as you have proper support for your head and neck. Sleeping on your back is the best option for many people as this sleeping 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 have your head elevated too high or too low. Don’t 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 put your chin toward your chest. This puts extra stress on your neck.
Our patients at Intouch Chiropractic in San Diego always ask us for pillow recommendations and ourr answer is always the same:
For proper spinal health while you sleep, choose a pillow that supports your neck in a neutral position; not too puffy or too flat.
If your lower back hurts when sleeping on your back, you can use a small pillow as support under your knees. For those who are suffering from neck pain or back pain and can’t figure out why, try sleeping on your back for a few nights to see if that helps!
Is side sleeping good for my back?
Is side sleeping good for my back?Sleeping on your side is 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 side sleeping 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.
For pregnant women, side sleeping is the best option. Sleep on your left side while pregnant to improve circulation to your body and to your baby, inhibiting your uterus from pressing against your liver, which is on your right side.
Is it okay to sleep on my stomach?
No, sleeping on your stomach is horrible for spinal health. Never sleep on your stomach, and we mean NEVER!
Although it prevents snoring, sleeping on your stomach is 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.
Regularly at Intouch Chiropractic, we see patients who are suffering from back or neck pain that is completely attributable to sleeping on their stomach for years and years. Avoid this sleep posture!
A patient uses the DRX9000 to perform non-surgical spinal decompression for lower back pain at Intouch Chiropractic
Getting Sleep that is Healthy for Necks and Backs
Set yourself up for success by doing the following:
- Invest in a great mattress
- Invest in the right pillow
- Get chiropractic care to keep yourself healthy
Here’s to a good night’s sleep!
If you are suffering from neck or back pain as a result of your sleep, schedule a consultation today. Our team of expert chiropractors are experienced in treating chronic neck pain and treating chronic back pain.
“The tremendous healing that has come from going to Dr Young’s and Dr Tapia have been amazing and the team and now just preventative maintenance on my body I’ve thrived so much and just have a better quality of life.” – Intouch Chiropractic Review by Autumn H.
For more information, view all of the most common issues we treat and the main techniques we use to help!
Want expert help? Call our office today at (619) 756-7510 or request an appointment here.
