We’re back again with our posture series. This week, we’ll be diving into various sleeping positions and how to achieve an optimal position for a good night’s sleep. Many people wake up feeling stiff and in pain thinking this is normal. Waking up in pain is NOT normal!! Plus, did you know that your sleep position affects your sleep quality, and your sleep quality affects your overall mood? It’s a cascade effect. Chances are, you have a preferred position when you sleep - we all do.
Waking up in pain is NOT normal!
When you wake up in pain, there are several common questions you should be asking yourself:
Types of Sleeping Positions
Back Sleeper
This is a great position for your body. If your low back is feeling tension or pain in this position, try placing a pillow under your knees to bring the natural curve back in your lumbar spine.
Side Sleeper
Sleeping on your side is the most popular way to sleep out of the three positions. There are many ways to sleep on your side, but the most comfortable is the fetal position. This is when your knees are bent and slightly pulled towards your chest. This position is a healthy way to sleep as it allows your spine to rest in its natural alignment.
Stomach Sleeper
If you’re normally a stomach sleeper, we hate to be the bearer of bad news, but this is the worst sleeping position out of the three.
Back and side sleeping are the two best sleeping positions out of the three.
When sleeping on your stomach, your neck is fully cranked to one side throughout the night putting strain on your neck, and your low back is resting with an excessive arch putting a lot of compression on your lumbar spine. It’s not surprising you would wake up with a sore neck, shoulders, and back.
Ideally, if you can help it, avoid sleeping on your stomach - your body will thank you for it. However, we do get some clients who tell us they are unable to sleep in any other position. If this is the case, you may want to use a very soft pillow or even none at all to prevent your neck from being cranked back into extension. To relieve the pressure on your low back, place a pillow under your pelvis/lower abdomen.
If you suffer from back pain, side sleeping may be the best position for you. In this position, pressure is taken off your hips and back. To support your body in this position, place a pillow between your knees and hug a pillow to prevent rotation of your spine.
Choose a mattress on the firmer side, then add a mattress topper to provide optimal comfort and support for your body.
Picking the right mattress for you that works for your sleep style and body type can help take a lot of your pain away. Your mattress should be firm enough to support your back, but soft enough to fit the shape of your body. “But how do I get both firm AND soft?” you’re probably wondering. Choose a mattress that’s on the firmer side, then add a mattress topper that will give the softness your body needs to fit around the shape of your body for optimal comfort and support.
Picking the right pillow for you
The right pillow is based heavily on the sleeping position you adopt. For back sleepers, the height of your pillow should be keeping your neck in a neutral position. Too high of a pillow will force your neck into flexion putting strain on your neck and shoulder muscles and closing off your airways. For side sleepers, the height of your pillow should be higher. This is again, to support your neck in a neutral position. If the pillow height is too low, it will not take up the space between your head and neck and you will end up lying with your neck in a side bend. This will cause a lot of stiffness and pain in your neck and shoulders when you wake up. If you’ve been sleeping like this for a while, some report waking up with a sharp pain in their neck especially when turning their head.
Referring to the photos above, in the column to the left, both pillows are too low and not providing enough support for the neck. In the middle column, both pillows are too high causing excessive flexion and side bend of the neck. In both these scenarios, there is an increased risk of causing strain in the neck and shoulder muscles. In the column to the right, both pillows are at an optimal height providing adequate support for the neck and shoulders.
Stretch It Out
Lastly, get into the habit of stretching and doing the mobility exercises your physiotherapist has given you before bed. This will ease muscle tension allowing your body to fully relax. Guaranteed you will have better sleep quality and wake up feeling more refreshed and ready to take on your day!
Still have more questions or looking for a mobility routine before bed? Come in for an assessment with one of our experienced physiotherapists at our Vancouver location. We look forward to meeting you!
With care,
Therapy X Collective