Sleeping Your Way to a Healthier Spine: Best & Worst Sleep Positions

We spend roughly a third of our lives sleeping, yet many of us wake up with stiff necks, sore backs and headaches. The culprit? Sometimes, it’s not the mattress, it’s the position we sleep in.

Your spine works best when it’s in a neutral position, not twisted, bent or strained. The way you sleep can either support this or put pressure on your joints, discs and muscles for hours at a time.

Best sleep positions for your spine: 

1. On your back

-Keeps the spine in a neutral position

-Use a medium pillow under your head and possibly a small pillow under your knees to reduce lower back pain

-Best for: neck pain, mid-low back pain, posture support

1. On your side

-Place a pillow between your knees to keep hips and pelvis level

-Slightly tucking the knees toward the chest can ease lower back tension

-Best for: low back pain, pregnancy, snoring reduction 

Worst sleep positions for your spine:

1. On your stomach

-Increases neck rotation and low back extension for hours

-Can strain cervical spine and aggravate lower back joints

1. Curled up fetal position

-While side sleeping is good, curling up too tightly can flatten natural spinal curves

-Try a looser side position with support pillows instead 

Pillow and mattress tips: 

1. Pillow height

-Side sleepers: higher pillow to fill the space between shoulder and head

-Back sleepers: medium pillow 

1. Mattress firmness

-Medium to medium-firm is best for most people

1. Replace your pillow every 1-2 years and your mattress every 7-10 years (or sooner if sagging)

Just remember - small changes tonight can mean a healthier spine tomorrow!