Cons: your stomach is probably the worst sleeping position, especially if you have back problems. It flattens the natural curve of your spinal alignment, which can eventually lead to lower back pain. Plus, sleeping all night with your head turned to one side will strain or give you neck pain. Be aware of your body and overall sleep patterns to consider if your chosen position is the best option for you.
For example, if you do suffer from back pain or snoring and sleep apnea, switch up your position to keep your spine aligned. By Carlie Dobkin. The pillow between your legs allows your spine to stay aligned. Instead of your hips and lower back getting pulled out of line, the pillow gives just enough height to keep your lower half in comfortable alignment.
Then, put a regular-sized pillow right between your knees. You should feel a bit of relaxation in the hips and lower back. Sleeping supine, or on your back as most normal people would say, is one of the best sleeping positions for pain.
Though side sleeping is most popular for adults , it can cause shoulder or hip pain. When you sleep on your back, your weight is evenly distributed, giving your shoulders and hips a break.
Overall, sleeping on your back has the most benefits to your health. Your spine naturally stays aligned, so your muscles are more relaxed. Relaxation means less inflammation, which can lead to less discomfort.
Try a quick meditation as you go to sleep to help your muscles relax and adjust to the new position. Unfortunately, not all mattresses are created equal and sometimes the curve of your lower back can go unsupported, even in a simple supine position. To fix this, put a pillow under your knees. By raising the legs slightly, you flatten the curve in your lower back. This puts less strain on your back and should make supine sleeping much more comfortable. With the lumbar region supported, you get all the benefits of back sleeping, including a happier tummy.
To get in this position lay down on your back. Then, put a pillow either directly under the knees or under the knees and thighs. Lay down again and make sure that all of your back lays flat against the mattress. You may have to experiment with exact placement and height of pillows to get the support you need.
Being flat on your back during a reflux attack is very unpleasant. Elevating your head while sleeping on your left side can improve nighttime digestion. Any discomfort felt may be coming from a misaligned spine or a strained neck when you bend your knees in this position.
Placing a pillow in between them could prevent discomfort and keep the spine in a neutral position. Familiarise yourself with the three-hour rule. Give your digestive system time to do its job of absorbing nutrients and eliminating waste. Is it OK to eat in bed? A cross-sectional study investigating sleep positions and movement has shown that the predominant sleeping position is on the side.
Side sleeping has many other health benefits apart from aiding digestion. However, a person must adequately support their body with a firm mattress and pillows, no matter what side they sleep on. This article examines the pros and cons of side sleeping. If a person wants to sleep on their side, positioning a pillow at the base of their spine will help them maintain that position.
Learn more about pillows to ease neck pain in side sleepers here. Side sleeping can affect blood flow and put pressure on the stomach and lungs. Resting on one arm can also cause numbness, while a person with shoulder problems may have difficulties lying on their side.
As the head tends to move forward when a person sleeps on their side, it is crucial to use a firm and responsive pillow. This is the best way to ensure alignment between the head and spine. Another way of keeping the spine and lower half of the body aligned is by putting a pillow between the legs.
This can also help support the knees. Learn more about knee pillows for side sleepers here. The National Sleep Foundation indicates that sleeping on the back is the healthiest position for sleep. However, they also recommend changing sleep positions to determine which way is best for you. One major issue with back sleeping is acid reflux , as this position allows acid to travel back up the throat. Sleeping on the back can make snoring or sinus conditions worse.
This happens because the back of the tongue collapses into the airway, obstructing breathing.
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