Do you ever wake up feeling stiff or in pain? Have your hands ever “fallen asleep” throughout the night? Is it difficult to find a comfortable sleeping position? Your sleeping posture could be the cause!
When talking to patients dealing with stiffness and pain, we often hear “I think I slept wrong”. So what can we do to prevent that?
Keeping the spine neutral (avoiding excessive bending forward or backwards) is key to a good nights rest. Depending on your sleeping position, there are a few ways to support your spine. Here are some tips to set yourself up for great sleep in the different positions:
Back Sleepers
Place one to three pillows under your thighs and knees to help prevent arching in the low back. Use one pillow under head. You want to make sure your head stays in line with your spine so try to avoid overly tall pillows that bring your chin towards your neck.
Side Sleepers
Place a firm pillow between your knees to put the hips and spine in a level, neutral position. Use one to two pillows under your head to keep your head in line with your spine. Slide your bottom arm slightly forward to that you are lying more on your shoulder blade (avoid sleeping directly on the outside of your shoulder). You can also hug a pillow at night to support your top shoulder and prevent your shoulder from rolling too far forward.
Stomach Sleepers
This is usually a position we try to avoid if possible as it can cause discomfort in multiple areas of the body. If you sleep with your arm(s) over head, it can reduce the blood flow and cause that “fallen asleep” sensation. If you cannot fall asleep in any other position, place pillows under your stomach and legs to keep your spine neutral. Use a small pillow or towel roll under your forehead to keep your neck in a neutral position while allowing for adequate breathing.
Don’t Forget!
As every body type varies, more or less support may be needed at certain areas of the body. You can experiment with the amount of support and the firmness or softness of the support to see what feels best for you.
The CDC also recommends the following for general good sleep habits:
- Go to bed at the same time each night and rise at the same time each morning
- Avoid large meals before bedtime
- Avoid caffeine and alcohol close to bedtime
- Avoid nicotine
Experiencing nagging pain? Our Doctors of Physical Therapy specialize in evaluating posture, performance, movement, and more in order to accurately diagnose the source of your pain. Click here to get in contact with our team to find out how FX PT can benefit you.
