The importance of sleep position

Are you stiff and sore when you get up in the morning? Research shows that more than 70 million people suffer from sleep-related pain. The wrong sleep position can cause muscle aches and cramping, impaired circulation, and pain.

Misalignment during sleep can put stress and strain on the spine, neck, shoulder, hips and jaw, which in turn affects how you feel the next day. When standing straight, the hips are centered directly below the shoulders. This places the least amount of stress and strain on the skeletal structure. It is important that this same posture be maintained when sleeping.

The best sleep position for preventing neck and back pain is the supine (back) position. Sleeping on your back makes it easy for your head, neck and spine to maintain a neutral (straight) position. Use one pillow to keep your neck neutral and supported without propping your head up too much. Using a small pillow under your knees will help to relax the lower back. To lower your chances of turning your head to the side, try to keep your arms straight at your sides.

The side position is second best. It reduces snoring and keeps the spine elongated. Reduce stress on the hips by putting a pillow between your knees to keep them hip-width apart. Use a pillow of moderate height to support the head and keep your neck in a neutral position. A pillow that puts your head on an upward or downward slope can compress the cervical spine, strain neck muscles and cause soreness. Also, don't make the mistake of tucking your bottom arm under the head, which strains the brachial plexus (nerves that go into your arm).

Stomach sleeping is the worst for the spine. In this position, you have your head turned to one side for hours at a time. The pose puts extra pressure on the joints and muscles, which can irritate nerves and lead to pain, numbness and tingling.

Next time you crawl into bed, put some thought into your sleep position. It can be the difference between waking up refreshed, or waking up achy and sore.

For more information, contact Dr. Wendy at haydenhealth@gmail.com.