In last week’s issue, we talked about how important having a supportive mattress can be to avoiding back pain caused by how you sleep. This week, we will consider a second most important aspect- your sleeping position itself.

How can you tell if your sleep position is causing back pain? One indication your position is a cause, if you wake up more stiff than when you went to bed or if you wake up in an awkward position, posture may be the root cause. And if you are constantly waking up throughout the night from discomfort, something about your position is likely straining your back and neck, even if you don’t notice any pain in the moment. So let’s consider what positions are common and which could be more problematic than others.

First, there are the stomach sleepers. While in and of itself, this is not unusual, sleeping on your stomach places your spine in a slightly strained position above your body and out of its natural, neutral curve. This position should be avoided more than others, but here are some recommended modifications you can make to avoid pain if this is your preferred sleep position:

• If possible, try sleeping in a different position altogether.
• If not, place a pillow under your pelvis. This will help keep your back in a more neutral position and take pressure off your spine.
• Stretch in the mornings. A few minutes of stretching will help get your body back in alignment and gently strengthen supporting muscles.
• Use a thin pillow or no pillow at all. The flatter the pillow, the less angled your head and neck will be when sleeping on your stomach.

Next, are those who sleep on their side. Chiropractors agree that even if you sleep on a good mattress the following recommendations can help:

• Place a pillow between your knees if you sleep on your side. Our hips are wider than our knees so we need a pillow to keep the hips square and pelvis aligned. Spacing out the knees to keep that angle at a minimum will decrease alignment stress.
• If you have mid-back pain and sleep on your side, hug a pillow to keep shoulders from caving in. This will keep your neck and spine properly aligned as you sleep.

Finally, whether you sleep on your back, stomach or side, chiropractic experts unanimously agree — sleeping on your back is the best position for your chiropractic health, hands down. Because your body rests most naturally on your back with a supportive mattress, the position reduces stress on your spine and neck. Even so, here are some sleep modifications that can assure while sleeping on your back, you stay out of pain:

• Keep your hips square to prevent a twist in the pelvis.
• If you experience low-back pain regularly, put a pillow under your lower legs to decrease tension on the hamstrings which minimizes pull on the pelvis and lower back.
• Place pillows by your hips to keep from rolling over (so you stay in a neutral position).

In the end, even if you are not experiencing pain as a result of a poor mattress or sleep position, the more sleep we lose, the less likely we are to heal. When we aren’t sleeping, we are putting our muscles to work trying to maintain alignment and the lack of rest increases fatigue and soreness. Proper sleep gives our muscles and joints the endurance they need to face the following day.

Sleeping on a mattress of poor quality and having poor sleeping posture will continue to cause joint breakdown and irritation long term, including prolonged inflammation of the joints which can speed the degenerative process over time. So pay close attention to how you are sleeping and what you are sleeping on. Once you know these things, Chattanooga Integrated Medicine Center and Dr. Hall can help steer you in the right direction!

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