5 Best Sleeping Positions for Posture Improvement
Do you wake up every morning with a stiff neck, a sore back, or piercing pain around your hips? If so, the problem may be caused by how you rest your body when going to sleep. Your sleeping position plays an essential role in the quality of your posture. Some positions might place unnecessary strain on the spine, back, hips, or neck.
When lying in bed, maintaining the spine’s natural curve is essential for posture improvement. Regardless of your preferred sleeping position, always ensure your hips, shoulders, and head are aligned. Also, make sure your back is supported correctly. If you keep waking up to bodily pain, consult with a chiropractor to seek immediate treatment.
Would you like to maintain a good sleeping posture every night? Check out these best sleeping positions to improve posture:
1. Sleeping on your back
Sleeping on your back is excellent for posture improvement. It evenly distributes your body weight to minimize pressure, which ensures the proper alignment of the spine, neck, and head. To achieve the best posture while sleeping, begin by lying flat on your back as you face the ceiling. Avoid tilting your head sideways.
Next, position a pillow to provide support for the neck and head. Place another one under your knees, which offers additional support and maintains the spine’s natural curve. Fill in any other gaps between your body and the mattress using additional pillows. If you have a stiff back, try positioning a pillow beneath your lower back as well.
2. Sleeping in the fetal position
If you have a herniated disk, the fetal sleeping position can be helpful for posture improvement. Lying on the side and tucking your knees into the chest will reduce how much you bend your spine. As such, this opens up the joints and improves your posture.
For maximum comfort in this sleeping position, start by getting into bed and carefully rolling to one side. Next, position a pillow to provide additional support for the neck and head. Finally, draw your knees up, bringing them toward the chest until your back is relatively straight.
3. Sleeping on your side
While lying on your side is comfortable, it can cause the spine to be pulled out of alignment and strain the lower back. This issue can be easily corrected by placing a firm pillow between your knees. Doing this raises the upper leg, which in turn restores the natural alignment of your spine, pelvis, and hips.
To increase your comfort, climb into your bed and roll toward one side. Use a pillow to support your neck and head. Then, pull up your knees slightly and position another pillow between them. Finally, fill any gaps between the mattress and your body with extra pillows. If you tend to move from your side to the front, try embracing a large pillow against your stomach and chest to keep the back aligned.
4. Sleeping in a reclined position
For most people, sleeping in a reclined position only occurs on a crammed airplane or if they doze off watching television. But in some cases, sleeping in a reclined position may be a better choice for your posture and overall health. This sleeping position keeps your airways open and your trunk upright. Lying on your back in a reclined chair eases pain and improves the overall quality of your posture.
Of course, sleeping in a reclined chair is not the preferred solution for the long term, especially when there is a comfortable bed nearby. If your posture improves while sleeping in a reclined position, consider investing in an adjustable bed. This bed allows you to attain the best sleeping position based on your chiropractic needs.
5. Not sleeping on your stomach
Generally, sleeping on your stomach is an unhealthy habit. While this sleeping position diminishes sleep apnea and reduces snoring, it can be taxing for your neck, back and spine. When lying in this position, the rib cage requires more energy to lift the body against gravity during respiration. It also makes maintaining a neutral spine position difficult.
As you sleep on your stomach, most of your body weight is focused on the middle section of your body. This can lead to poor posture, decreased sleep quality, and overall discomfort in your daily activities. In this sleeping position, most people tend to turn their head sideways and twist the spine. This places additional stress on the shoulders, back, and neck. Consider getting massage therapy to alleviate the tension.
To correctly lie on the front without damaging your spine, get into the bed and carefully roll on your stomach. Next, place a tiny pillow beneath your belly and hips. Finally, position a rolled-up towel or pillow underneath your forehead. This creates room between the mattress and your mouth for easier breathing. Some people also find it helpful when placing a flat pillow beneath their heads.