sleepA ‘quiet’ sleeping position puts the least amount of strain on your joints.   Poor-quality sleep is proven to negatively affect overall health. 

Reduce back Pain

Choosing the best sleeping position can be tricky.  There are many things to consider such as:

  • Body type (Weight, height)
  • Pain conditions – for example, shoulder pain may prevent fetal position
  • Mattress type (an old mattress can wreak havoc on your spine)
  • Pillow size and type – we recommend one that conforms to your body type

 

Abdomen Sleeping avoid if possible

Sleeping on your abdomen is generally bad for the spine because the neck (cervical spine) is turned to one side.  This places strain on the spinal joints, which can cause nerve compression, muscular spasm, pain, and hand numbness.  Many abdominal sleepers complain about numbness and tingling in hands and fingers upon wakening.  These symptoms are commonly caused by strain in the neck during sleep.

sleeping-positions_abdominal

If you can’t sleep any other way, reduce the strain on your back by placing a pillow under your pelvis and lower abdomen. Also, place a thin pillow under your head to reduce back or neck strain. 
 

Side sleepers

If you sleep on your side, try placing a pillow between your knees to reduce hip and lower back strain.  

sleeping-positions_side

Use these  combinations to get the right fit for YOU.  Take a look at the top side sleeper illustration.

Back sleepers

Place a pillow under your knees to help maintain the natural curve of the lower spine. This is important!

sleeping-positions_back

 Try placing a small rolled towel under the small of the back for even more support.

 

We recommend memory foam Pillows:

Your pillow should naturally support your body.  The best pillows are designed to conform to the natural curves and keep the spine ‘quiet’. We recommend  memory foam – this helps to quiet the spine.   Our shredded memory foam pillow can reduce this strain by supporting the spine where it’s needed.

Benefits of shredded memory foam Bamboo

pillows_both

  • Reduces strain on the neck and spine
  • Improves quality of sleep
  • Conforms to your spine
  • Affordable $65
  • Hypoallergenic
  • Machine washable and dryer safe

Join the discussion One Comment

  • Lori Antolik says:

    I’m using your article as evidence that my bf needs a new mattress! I already got him the ergonomic pillow and it’s reduced his neck pain significantly. Thanks Dr. Roscioli.