Admin / January 18, 2023

Five Effective Ways to Maintain the Right Sleeping Posture

Posture plays a critical role in back pain treatment. According to experienced physiotherapists, the right posture protects your back, whether you are standing or sleeping. The back muscles and ligaments relax. Your body is able to heal itself. Overall, the right sleeping posture can help you avoid pain in the spine, shoulders and neck. 

That brings us to the question: 

How to find a healthy sleeping posture for yourself? 

Let’s find out. 

How to Maintain the Healthiest Sleeping Posture? 

An average adult should sleep between 9 and hours of sleep. Imagine sleeping in the wrong posture all that while. 

So, here are the five highly effective tips to maintain an optimum sleeping posture.  

1. Pick the right sleeping position 

 Here are the most effective sleeping positions often recommended by physiotherapists: 

• On your back 

Lying on the back is one of the healthiest sleeping positions. You can keep your arms by your side or upwards as per your convenience. The head, neck and spine remain in a proper alignment in this case. However, you cannot use several pillows. Keeping arms backwards can also help with snoring and acid-reflux issues. 

• Face down 

You can sleep on your stomach. That often helps with digestion. But, you have to tilt your face to breathe while sleeping. And that strains your neck. So, some of you may have neck and back pain if you sleep position. 

• On your side 

You can also choose to sleep on your side with arms by your sides. It reduces pain in the neck and back. You can also keep your arms out. But,  that might be uncomfortable for some people. 

Try out each sleeping position to find the best one for yourself. You should feel both comfortable and pain-free in the position you choose. 

2. Use a comfortable pillow 

Pillows keep your spine aligned the way it should be. The head pillow, for instance, should support the natural curve of your neck. Additional pillows should keep the spine in an optimal position. Choose the pillow after you have found the right sleeping position for yourself. 

Physiotherapists recommend not using too high pillows. That strains your back, shoulders and neck muscles. An ideal pillow keeps your neck aligned with your lower back and chest. It is even better if you could use an adjustable pillow that lets you sleep in different positions. 

3. Keep your hips, shoulders and ears aligned 

Here are some tricks to keep your shoulders, hips and ears aligned: 

• Put a flat pillow under the pelvis area and stomach. This prevents stress on the back thereby keeping your spine in an optimal alignment. 
• Keep a pillow under the back of your knees. This protects your spine from stress and keeps it in position. 
• Keep a firm pillow between your knees if you sleep on your side. This reduces stress on your lower back and hips. 

As per physiotherapists, you should keep your ears, hips and shoulders aligned despite changing sleeping positions. 

4. Optimize your bedroom 

The right mattress can help you maintain a healthy sleeping posture. A physiotherapist can guide you about whether you need a soft or hard mattress depending on your condition. You, however, should focus on something supportive. An ideal mattress supports the natural curvature of your back. 

Overall, try optimizing your bedroom to avoid as many distractions as possible. Put on clean sheets and close the blinds. Position the bed comfortably as well. 

5. Consult with a physiotherapist 

Sleep is crucial for good health and well-being. But, it may result in chronic back pain if you sleep in an incorrect position. A physiotherapist is the right professional to guide you through optimal sleeping postures. You will understand the importance of a good sleeping posture as well. 

Wrapping Up, 

It is not easy to keep the above-mentioned factors in mind when you just want to hit the sack after the daily grind. But, you have to adopt a good sleeping posture to prevent back pain. Nobody likes to wake up with sharp pain across the shoulders or lower back. So, find the sleeping position, mattress and pillow that’s best suited for you to maintain a good posture while sleeping. 

Looking for a Physiotherapist to Improve your Sleeping Posture? 

At Townline Physiotherapy, we help tons of patients deal with back and neck pain caused due to incorrect sleeping postures. Do you feel pain in your shoulders or lower back right after waking up? Consult with our professionals to find out if you have been sleeping incorrectly. Our team will guide you through therapeutic exercises and posture training.