sleeping woman

Best Sleeping Positions for the Neck and Spine

The sleeping positions that we take while sleeping has direct impacts onto our necks, spine and the general back health. A good sleeping posture helps your back and as well keeps the spine neutral. Before looking into these sleeping positions that will ease your back pain, make sure you consult your doctor. Consultation is entirely necessary because you may be developing another problem that is distant from sleeping posture related issues. Take your time and try out the following sleeping positions to avoid waking up every morning with back pains. Keep reading.

Pillow Between Your Knees

Sleeping on your side while you have your pillow placed between your knees can play a significant role in preventing and reducing lower back pains. When you find it uncomfortable sleeping flat on your back try to shift your position to either side. To achieve this, you need either of your shoulders to get in contact with the mattress along with the rest of that body side. Then after that, place a medium sized pillow between your knees. Make sure there is n gap between your waist and your mattress. If there is any space, make sure you fill it with a small pillow. Make sure you change the side from day to day. Doing the same using a single side will cause scoliosis or muscle imbalance. Zach Davis in his post ( argues having the best knee pillow between your legs is the most important thing since it keeps both pelvic region and the spine in excellent alignment.

Fetal Sleeping Position

fetal  positionThis position is also very useful in remedying and preventing back problems. To sleep in a fetal position; you lie on your back and then roll gently over your mattress onto your either sides. Then tuck in your knees near to your chest. After that, gently curl the torsos towards your knees. Always remember to change the side from time to time. Switching the sides while sleeping will help you to avoid any imbalances that may come up as a result of sleeping on one side for a more extended period. This position supports the disks between your vertebrae in the spine. Herniation occurs once a part of the discs gets pushed off its standard space, thus causing nerve pain and weakness. So, when curling your torso in a fetal position, you help to keep an open space between your spinal vertebrae.

Lying on Your Back

Lying on your back is one of the best sleeping positions that is recommended for those who have back pain issues. Few people like to sleep while lying on the backs. It is advisable to try out this position whenever you go to sleep. Back sleeping is the optimal sleeping position for your spine and neck. It also helps you to achieve a neutral position for your head. It is recommended because there is minimal pressure applied to these parts. This position will help you to avoid back pains.

Side with Stretched Legs

Sleeping on either of your sides with the legs stretched is an excellent alternative for those that like sleeping on their backs. This position not only does it help in relieving back pains, but it is also excellent in preventing snoring. It helps to keep your spine, hips, and the neck in line.