Sleeping Positions

This week we are talking about how your sleeping position could be affecting your body and how to support your body in your favoured sleeping position.

For something so instinctive and unavoidable for all humans, there are so many questions around sleep and how to get the best of it. Because let’s face it, who doesn’t feel a million dollars after a great night sleep!

The majority of people (54%) sleep on their side, some people sleep on their back (38%) and the minority of people confess to sleeping on their stomach (8%). It’s important to remember that there is no one right way to sleep and our number one bit of advice is to be comfortable when you sleep, because the more comfortable you are, the better quality sleep you will likely get.

Sleeping On Your Front

Sleeping on your front can be hard to keep your spine in a neutral position and it can cause some strain on your neck.  This is most common when people have only one side they turn their head to when they sleep on their front. 

Tip: Make sure you are not forcing your head back due to a thick pillow. You can try by resting your forehead only on the pillow to reduce the stress through your neck. You can also try adding a thin pillow under your pelvis to take some off the stress off your low back.

Sleeping On Your Back

Sleeping on your back can be an easy position to keep your spine in a neutral position. However, make sure your pillow is not causing your neck to be at a steep angle. Your pillow should not be forcing your chin to your chest. 

Tip: Bring some of your pillow down under your neck to support the curve of your neck, not just under your head. 

Sleeping On Your Side

Sleeping on your side can also be great way to keep your spine in a neutral position. For a lot of people it can be the most comfortable way to sleep if you have neck or back pain. When you are on your side, make sure your pillow is allowing your head to stay in straight line with your spine and that there is pillow support under your neck.  

Tip: Put a pillow between your knees and/ or in front of you to stop your spine twisting forward.

Sleeping With Low Back Pain

• Sleeping on your back may help avoid pressure points and distribute the pain more.  Here are some other things you can do if you are struggling with low back pain:
• Take a warm bath before bed – this can help relax the muscles. If you’re not a fan of baths, things like hot water bottles can have similar affects
• Do some light stretching – getting some mobility into the area can help relieve some pressure. Make sure you stretch lightly and don’t create any more pain
• Elevate your knees – when sleeping in your back, help take some of the pressure off your low back by putting a pillow under your knees of bending your knees up so the sole of your feet are on the bed 
• Avoid your painful side – if your low back is one sided, avoid putting more pressure and pain on the side and sleep on the alternative side.  

Tip: You can put a tennis ball in the pocket of your pyjamas so you avoid rolling over to the bad side!