Do you ever get up with back or neck pain? Headaches? Numbness in your arms, hands or legs? If you answer yes to any of these questions, you should consider changing your sleeping position. What’s more, when you suffer from back or neck pain, it’s sometimes difficult to find a position that will help you fall asleep. Here are a few tips to improve your sleeping position and increase your chances of a good night’s sleep!

Avoid lying on your stomach

While this position is comfortable for many, it’s unfortunately hard on your body, especially your neck. The rotation of the head required to rest it on the pillow is very great, which can lead to joint or muscle stiffness. This can lead to spasms and headaches when you wake up. What’s more, sleeping on the stomach increases lumbar lordosis and puts extra pressure on the vertebrae in the lower back.

If you sleep on your back

If you sleep on your back, it’s a good idea to place a pillow under your knees for lower-back pain. This change reduces the curvature of the vertebrae that is accentuated when sleeping on your back with legs extended. It’s also advisable to use a well-filled pillow to support the hollow of your neck. You can also use a rolled washcloth and position it in your neck to improve support. Avoid having your head elevated by a pillow that is too thick or too hard.

If you sleep on your side

If you suffer from lower-back pain, we recommend placing a pillow between your 2 knees. It will reposition your pelvis straight, preventing the top leg from falling on the one below. You can also bend your upper leg (90 degrees of hip-knee flexion) and support the knee with a pillow. If your pain is in the neck, it’s advisable to use a pillow firm enough to fill the hollow between your shoulder and your head. It’s important that your head is not raised or lowered, but aligned with your neck. You can also use a pillow to support your arm, to relieve pressure on the neck.

Avoid mattresses that are too hard or too soft

The choice of mattress is very important to avoid back pain. A mattress that’s too firm will increase certain pressure points when you’re lying down, while one that’s too soft won’t be able to support you properly. That’s why it’s essential to try out mattresses in-store, so you can choose the one that suits you best and avoid problems at home!

Good night!