Sleep Positioning

For many of us, sleep positioning is about “whatever feels the most comfortable.” However, since you spend one-third of your entire life asleep, you should really take your posture in bed into consideration.

If your back problems are situated largely in your lumbar region

You may find that sleeping on your back with a pillow under your knees for a slight elevation can bring a great deal of relief. Be sure to choose a pillow for your head that keeps your head at a neutral angle. If your chin is up, the pillow is too low. If your chin is pointing down, the pillow is too high.

For those with upper back and neck pain

Sleeping on your side is often the most comfortable. The pillow you choose plays a key role in maintaining the proper alignment of your spine. Avoid overly soft and feather pillows as these lack the structure needed to hold your head in position. If you’re only using one pillow, your head will tend to slump downward, causing strain on your cervical spine and neck ligaments. Some people try to compensate by stacking pillows, but this only leads to your neck being bent in the opposite direction.

To help maintain proper alignment, choose a firm, foam pillow, and test a few in the store if possible. You want the space between your shoulder and neck to be mostly filled by the pillow’s bottom half. Have someone else check your body alignment from behind: are you lying in a straight line from the top of your head to your buttocks? You’ve found the right pillow.