Most of us spend about 1/3 of our lives sleeping! So, sleeping in the proper positions is critical for your spinal health. Of course having a quality mattress and pillow are important too, but let’s start by reviewing the different sleeping positions.
Back sleeping 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. Sleeping with too 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 poofy.
If you feel that sleeping on your back bothers your low back, use a small pillow under your knees for extra support.
Side sleeping 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 apnea. Although this is a great sleeping posture, avoid having your arm straight above your head to avoid potential shoulder problems. 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.
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, stomach sleeping 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, follow these tips, and invest in a great mattress and pillow so you can benefit from restful sleep.
Want more tips? Give us a call to schedule a complimentary consultation at (619) 313-5403.
Gentle Adjustments. Powerful Results.
Gentle NUCCA Chiropractors
Intouch Chiropractic | San Diego, CA
Know someone that could use our help? Pass it on 🙂