Proper sleeping posture preserves the natural curves of the spine, preventing chronic back pain and fatigue. Adjustments can be made for side, back, and stomach sleepers to maintain the spine’s curvature. Side sleepers should place a pillow between their knees, back sleepers should place a pillow under their knees, and stomach sleepers should place a pillow under their upper thighs.
Poor sleeping posture can cause chronic back pain and fatigue, which in turn can negatively impact your entire waking life. Many people don’t realize that the best sleeping posture isn’t necessarily one that favors a particular side of the body, but rather one that preserves the natural curves of the spine. Whether an individual prefers to sleep on their side, back, or stomach, by making a few minor adjustments, they can adjust their sleeping position to allow for the natural curvature of the spine, allowing for a more refreshing sleep experience.
The spine has three natural curves. One of these curves is located in the neck, another in the upper back and the last one in the lower back. Certain sleeping positions, such as lying on your stomach with your head propped up on two or more pillows, disrupt this natural curvature. When the curves of the spine are strained or disrupted night after night, chronic back pain and fatigue often result.
Most people have a natural preference for sleeping on their side, back, or stomach. Contrary to what many believe, the best sleeping posture is not necessarily one that favors a particular body plan. Rather, finding the best sleeping posture should involve a few small adjustments to one’s preferred position so that the natural curvature of the spine is preserved.
Those who prefer to sleep on their side may find the best sleeping position by first raising their knees until they are almost perpendicular to their torso. They should then place a pillow between their knees, keeping it there while they sleep. This position allows for the natural curvature of the spine and can also help release tension in the hips and lower back. A head pillow should be used normally.
Back sleepers can find the best sleeping position by starting in their normal position and then placing a thick pillow under their knees. This simple adjustment helps tilt the pelvis back, keeping the lower curve of the spine from becoming tense. It should be noted that those with nocturnal breathing conditions such as sleep apnea may wish to avoid sleeping on their backs.
Finally, those who prefer to sleep on their stomachs should place a pillow under their upper thighs. Again, this small adjustment helps keep the lower spine in a neutral position by tilting the pelvis back. Using a head pillow while sleeping on your stomach can sometimes cause strain on your upper spine. Sleepers experiencing pain and stiffness in the neck and upper back region may want to try using a very thin head pillow or no pillow at all.
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