Best Sleeping Positions for the Back and Neck

If you are waking up with neck and back pain, then it is likely your sleeping position is the culprit. There are good and bad sleeping positions, and it would be best for you to arrange your bed in such a way that is conducive to a supportive sleeping posture.

Depending on what you are having problems with, place pillows in strategic positions on the bed around your sleeping spot. Remember that sleep is your body’s time to restore itself in preparation for the following day, so waking up with pain should be remedied – and you may ultimately want to consult with a doctor to get professional medical advice about proper sleeping positions for your body.

Let’s talk about some of the ideal sleeping positions and tactics for alleviating pain in the back and neck:

Sleeping on Your Side

If you tend to wake up with back pain, take pressure off your back by sleeping on your side. The best way to keep your body in position for side-sleeping is with your knees bent and a light (not too thick) pillow placed in between your legs so your knees do not rub against each other.

To support sleeping on your side, use a full-length body pillow, or have pillows both between your legs and in front of your chest to support your arm so it doesn’t hang awkwardly and cause shoulder pain. You may also want to position another pillow behind your back to help keep you in place. By adding pillows, you are maintaining the back’s natural curve, preventing lumbar rotation, and reducing the chances of waking up with back pain.

Sleeping with a Neck Support

If neck pain is your issue, then it may be due to lack of neck support at night while you sleep. One way to address this is to place a rolled-up hand towel under your neck. You may also consider using a malleable pillow that allows your head to sink in while also providing support under your neck area.

Sleeping on Your Back

Perhaps the best sleeping position for the back and neck is sleeping on your back with a pillow supporting your head and neck, and another light pillow under your knees. It is best to seek the advice of an orthopedic specialist or physical therapist to determine the best pillow height and thickness for you.

Placing a pillow under or between the knees not only relieves pressure from the back but also maintains the normal curvature of the spine. Proper neck and back support and normal spinal alignment are the most important factors to having a restorative and uninterrupted sleep and a pain-free morning.

Back and Neck Pain Treatment in Central Maryland

If you suffer from back and neck pain when you wake up every morning, the board-certified and fellowship-trained doctors and specialists at Orthopaedic Associates of Central Maryland are here to help. We can conduct a comprehensive evaluation of your issue and provide solutions to relieve your pain.

If you have any questions about our practice or would like to request an appointment, call our friendly staff today at (410) 644-1880 or (855) 4MD-BONE (463-2663), or fill out our appointment request form online now. We look forward to seeing you.