Sleeping Positions to Help With Back Pain - Woodbridge, VA

There are three main sleeping positions: on your back, side, or stomach. Some are definitely better than others when it comes to avoiding back pain. No matter the position though, what matters is that your spine is in alignment. This is also true if you do have back pain and are trying to find a comfortable position to sleep.

If you are sleeping on your side, you should have a pillow between your knees and a pillow that supports your neck and head. There are various sizes and shapes of pillows that can help you achieve the main goal of keeping your spine in alignment. The pillow between your knees helps to align your hips, pelvis, and spine. When you are in alignment, the pressure on the spine decreases so you will have less pain. There are also bull body pillows if you prefer.

If you are sleeping on your back make sure you have a pillow underneath your knees. This will help to maintain the curve in your spine and relax the muscles in your back. You also need to have a supportive pillow for your head to keep your neck in alignment with your chest and back. 

Make sure your pillow is not too large and is tipping your head up like you were watching television. Your head should be relaxed and neutral.

If you are sleeping on your stomach and can stop, please do! This position puts so much strain on your neck and back. If you for some reason have no other choice, you can put a pillow under your hips to help relax your back. You can also use a pillow under your head if it does not strain your neck. It is recommended to try to work toward one of the other positions if possible.

The great thing is it doesn’t matter what size or body shape you are these tips can help most people avoid or decrease back pain while sleeping!

If you have a back or neck problem call 703-491-8888 for help!

*if you were given a particular way to sleep by your doctor, please follow their orders. This is meant to be informative only.*