Why your sleep position may be affecting your back

Do you ever wake up with a stiff neck, sore shoulders or an achy lower back and wonder, “Why do I feel worse in the morning than I did when I went to bed?” Your sleeping position may be part of the picture. We spend roughly one-third of our lives sleeping, and he position we stay in for several hours can
influence how our neck, spine and joints are loaded overnight. While there isn’t one “perfect” sleeping position for everyone, making a few simple adjustments can help you find a more comfortable and supportive position.

Side Sleeping

Side sleeping is one of the most common sleeping positions and can be a comfortable option for many people. However, your positioning matters. If your pillow is too high or too low, your head can tilt away from a neutral position. Your hips and pelvis can also rotate if your top leg falls forward.
Try this:

• Choose a pillow that supports the space between your head and the mattress.
• Keep your neck relatively straight rather than allowing your head to tilt downward.
• Place a pillow between your knees to help keep your hips and pelvis more comfortably aligned.
• Avoid curling yourself into an extremely tight position for the entire night.

Back Sleeping

Sleeping on your back can allow your spine to remain relatively neutral and may be comfortable for some people with back discomfort. A pillow that is too high can push your head forward, while one that is too thin may not provide enough support.
Try this:

• Use a pillow that comfortably supports your head and neck.
• Consider placing a pillow underneath your knees.
• Avoid using multiple thick pillows that force your head and neck forward.

One thing to keep in mind: back sleeping can make snoring or sleep apnea worse for some people. If you regularly snore loudly, wake up gasping or feel excessively tired during the day, speak with your healthcare provider.

Stomach Sleeping

Stomach sleeping may feel comfortable, but it can be more challenging to maintain a neutral position. Your head generally needs to be turned to one side so you can breathe, your neck remains rotated for an extended period.
Depending on the individual, this may contribute to morning neck stiffness or discomfort.
Stomach sleeping can also place your lower back in a less comfortable position.
If you are a stomach sleeper and aren’t ready to change positions, try using a relatively thin pillow underneath your head and consider experimenting with gradually transitioning toward side sleeping.