Bed / Sleeping Advice: Proper Sleeping Posture

Believe it or not, there is even a correct way to sleep.  Your sleeping posture can mean the difference between a sore back and feeling great during the day.  If you learn the

proper way to sleep, by following some good sleeping advice, you can save yourself back pain during the day.  Read on to learn some great sleeping posture tips.

  • While lying on your back use a thin pillow or a rolled up towel under your neck and low back, place two pillows under your knees to support the natural curves of the spine.
  • Using too thick a pillow for the head pushes the head forward causing strain in the neck.
  • When lying on your side with your keens bent, place a pillow between your knees
  • Avoid sleeping on your stomach or belly/side with the leg out. It causes twisting of the neck and pelvis which will lead to muscle imbalance and strain, increasing risk for injury.
  • Relax your arms by your side. Do not curl them up under you or it will add strain to the nerves in the arm causing numbness.
  • Choose a mattress that supports all the parts of the body properly. There are many body types so we all have different needs. If mattress is hard or sagging it should be replaced for it will lead to back discomfort.
  • Avoid sleeping or lounging in soft, sagging recliners or sofa’s. There is minimal support and may result in a sore back.
  • A bed board (1/2″ – 3/4″) placed between the mattress and the box spring, is an excellent support for your back if your mattress sags
  • To get out of bed, slowly roll on to your side, bring legs over the edge of the bed, and push yourself up your arms.
  • To get into bed, slowly lower yourself onto your elbows (on your side) and bring legs up onto bed.

If you have any more questions about proper posture during sleep, while you stand, sit or drive, please give us a call at DeFalco Family Chiropractic.  We would love to help educate you about sleeping posture and chiropractic care in general!