My patients are often asking me what is the best sleeping posture? Maybe you asked yourself the same question. The answer is simple: you can sleep on your side or on your back. You should always avoid sleeping on your stomach. They are many reasons for that. First, when you are sleeping on your stomach, you have to turn your head completely to one side or the other to be able to breath. This extreme rotation of the neck that you may hold for many hours can cause some stress on the vertebrae of your neck and upper back. Therefore, it is possible that this sleeping position creates stiffness or pain in the neck, restrictions of movement or other problems like headaches and migraines. Moreover, sleeping on your stomach may cause some irritation to your lower back or pelvis, especially if your mattress is very soft.
To avoid problems, it is recommended to sleep on your side or back. If you want to sleep on your side, make sure you keep both legs together (like the fetal position). This way, you will avoid creating torsion of the lower back. You can also put a pillow between your legs to make it more comfortable. To assure you a good support for your neck, you should use a pillow thick enough to fill the space between the tip of your shoulder and the side of your neck. This way, your cervical spine (your neck) and your thoracic spine (your upper back) will remain aligned.
If you sleep on your back and you have some back pain, you can put a pillow under your knees to lift them up. This position will remove some pressure from your lower back.
To conclude, make an appointment now with your chiropractor for a checkup of your spine. The chiropractor will be able to recommend you personalized tips in order to improve your sleeping position. This way, you will be able to wake up in great shape.