Let’s Talk About Sleep…

We spend about 1/3 of our lives sleeping! So, proper position is critical for your spinal health. Of course having a quality mattress and pillow are important for you too, but let’s start by reviewing the different sleeping positions.

Back Sleeping

Laying on your back is an excellent sleeping position as long as you have proper head support. It is by far, the healthiest option for most people as it allows your head, neck and spine to rest in a neutral position.

For the curve in your neck to be supported, it is important to not sleep on a flat pillow or a stack of pillows. The best pillow is one that supports your neck in a neutral position. However, to many pillows forces your chin toward your chest, and also puts unnecessary stress in your neck. Patients always ask us for pillow recommendations, and our answer is always the same. Choose one that supports your neck in a neutral position; not too flat and not too poufy.

If you feel that your back bothers your low back, use a small pillow under your knees for extra support.

Side Sleeping

This position is also 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 this 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.

Sleeping on your left side while pregnant improves circulation to your body and to your baby, preventing your uterus from pressing against your liver, which is on your right side.

Is it Ok to Sleep On My Stomach?

Never sleep on your stomach, and we mean NEVER! Although it prevents snoring, it’s bad for everything else, including your neck and spine.

Sleeping on your stomach forces you to turn your head to be able to breathe. This puts a 90 degree turn 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.

Set yourself up for success by following these tips. Invest in a great mattress, the best pillow and chiropractic care, so you can benefit from restful sleep too.


Live in abundance! Want more health tips? Call our office at (619) 313-5403 or request an appointment here.


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Gentle NUCCA Chiropractors
Intouch Chiropractic | San Diego, CA

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