The Best (and Worst) Sleeping Positions for Back Pain
We recommend a number of treatments for neck and lower back pain to our clients, such as adjustments, massages, and a variety of postural stretches and exercises. But one of the simplest ways to help treat neck and back pain can literally be done while you’re asleep.
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Gravity doesn’t go away at night. Your sleeping position determines the amount of pressure on your vertebrae, hips, and neck. This directly impacts the quality of sleep you get each night, and the better you sleep the better you feel.
The best sleeping positions
Determining the best sleeping position for you is the easiest place to start. Here are a few sleeping positions that we’ve found to help reduce neck and back pain:
- According to science, the best sleeping position is on your back. Only 8% of us sleep like this though. Putting a pillow under your knees in this position helps to take the strain off the back.
- On your side with a pillow between your knees. Sleeping in this position is a great way to keep your spine in alignment.
- The worst sleeping position is on your stomach. Seven percent of us do this. If you can only sleep on your stomach, hug a full body pillow or tuck your current pillow under your abdomen to relieve pressure on your spine.
The best mattresses & pillows
Of course, the firmness of your mattress and the type of pillow you use also affects your level of comfort. Firm mattresses are often recommended for people with spine and joint concerns. You want to find a mattress that doesn’t sag in the middle but still contours to your spine. There’s a wide range of pillows that address back and joint pain issues as well. If you sleep on your back, wedge pillows (bed wedges) have been known to provide back pain relief and they also fit comfortably between your knees.
Water pillows are extremely versatile. They provide neck and back support no matter which position you sleep in, and since they’re heavier than stuffed or foam pillows they don’t shift around as much in your bed. We recommend and sell Chiroflow water pillows from our clinic to many of our patients.
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Call for an appointment
Call us today at (780) 466-7111 for more information on water-based pillows or for an appointment. With the range of treatments to help with neck and back pain, we can recommend the right combination for you.