For many adults, neck and back pain are common occurrences. The reasons can vary from bad posture, a sedentary lifestyle, or a chronic health disorder. Most often, the culprit is the wrong sleeping position. The position you sleep in can affect your neck and spine health. So it is essential to adopt some of the best sleeping positions for the neck and spine to ensure you do not wake up again with a sore neck or back.
Here are a few positions that can help prevent and alleviate neck and spine pain:
- Recline the back
Sleeping on your back in a reclining position can help alleviate and avoid pain caused by isthmic spondylolisthesis. Invest in an adjustable bed since you can’t recline a normal bed. You can align it in a way that gives you the most comfort and support. Reclining can benefit your spine by forming an angle between your trunk and thighs. This will lower the pressure on your back. - Keeping a pillow underneath the knees
Lay on your back and place a pillow under your knees. The pillow helps to maintain the natural curve of your spine. For extra support, you can place a small, soft towel rolled up right beneath the small of your back. - Sleep on your side and place a pillow between your knees
If you are not comfortable sleeping on your back, try this position. Sleep on your side so that your shoulder and one side of your body touch the mattress. Then, put a pillow between your knees. There might be a small gap between the mattress and your waist. Here, you can place a smaller pillow for additional comfort and support. - Sleep in a fetal position
Another good sleeping position for the neck and spine is sleeping on your side, curled up in a fetal position. You must lay on your back and slowly roll over to any side. Then tuck your knees as close to your chest as possible. You can slowly curl your torso closer to your knees. Although this is great for your spine, the sleeping position can be a hassle, as you have to switch sides throughout the night to avoid straining one side of your body.