Sleep Positions to help Relieve Pain

Few things are worse than starting the day sore, tired and grumpy because you have slept in a position that aggravates your back, hip or neck pain.

On average, we spend 40% of our life in bed. It’s a no-brainer then, that having the right bed and sleeping position are so vital to our health and wellbeing.

It's so much easier to cope with your day after a good night's sleep; life looks more beautiful when you wake up smiling instead of groaning!

Neutral Head Position for Sleeping

Imagine how heavy your head is; yet your neck and spine have to support it all day long. A neutral head position, and the correct alignment of your spine while resting at night is key to reducing pain and tension, and preventing problems from developing. 

For optimal spine alignment, we recommend placing one pillow underneath your head or neck, ensuring your head, neck and spine is in a supportive neutral position while lying on your back. 

If you sleep on your side, ensure your chin is straight ahead, not tucked into your chest. Use a pillow high enough to keep your neck neutral but no higher and put a pillow between your knees to help keep your spine aligned.

But what if you are suffering from pain?

Good Sleeping Positions for Lower Back Pain

The worst sleeping position for lower back pain is sleeping on your stomach. It puts the most pressure on your spine’s muscles and joints because it flattens the natural curve; and it also forces you to twist your neck to the side.

The neutral head position as described above, while lying on your back, is the best position to help relieve lower back pain.

For upper back pain, we recommend the foetal position. Lying on your side and bringing your knees up relieves tension on your discs, and prevents the spine from curving backwards. A pillow supporting your knees will also assist.

Lying on your back in a reclined position may also give relief, by creating an angle between your torso and thighs. 

What About Scoliosis?

We often work with people suffering from scoliosis. Lying on your back keeps the spine elongated, rather than bent or twisted, helping to minimise pain and the progression of scoliosis.

It’s best to lie flat without any pillows— however, a lumbar or thin thoracic pillow may be used to provide support where there’s abnormal curvature. 

Relief for a Sore Neck or Shoulder

We recommend sleeping on your back if you have a sore neck or shoulder.

In the case of shoulder pain, this position elevates and reduces strain on the ball and socket joint.

If you are suffering from 'text neck' or other form of neck pain, lie on your back with two pillows - one to support the curvature of your neck. Alternatively, you could use an ergonomic pillow that provides the right sort of contouring for your needs.

However, if you do prefer to sleep on your side, propping a pillow between your knees helps with alignment. 

Sleep Positions to Relieve Hip Pain

At the risk of sounding like a broken record - sleeping on your back evenly distributes your weight and prevents any one joint from being strained, thus helping to relieve hip pain.

Discomfort from pain and sleep deprivation can get into a vicious cycle. The pain prevents you from getting the sleep you need to heal; and lack of quality sleep just seems to exacerbate the pain.

If you are ready to break the cycle, our Brisbane chiropractor would love to help you with natural ways to relieve your pain - from advice on the right pillow or mattress for your needs, to gentle adjustments to bring your body back into alignment. Contact us to book an appointment today.