What Are the Best (and Worst) Sleeping Positions?

Many people, regardless of age or physical stature, will wake up in the morning feeling stiff and suffering from back pain.
Some may even struggle to get up, but will take a few painkillers and then get on with their day the best they can.
Many back problems like this are caused by poor sleeping positions.
They can easily be improved with just a few changes to the way you lie in bed.
Some positions we find comfortable for sleeping can put extra pressure on your neck, back, shoulders and hips.
They can can all lead to stiffness and pain when we wake up.

Unfortunately, there isn't a miracle cure or a perfect position for each individual to sleep and we can't eliminate pain for everyone.
However, you can adapt your sleep position until you find the one that is right for you.

Here are two of the best and two of the worst sleep positions according to our experts.

The Best

1) One of the best positions is to sleep on your back, keeping your body aligned correctly and preventing any undue pressure on your joints or ligaments.
One could put a pillow underneath your knees, which helps to maintain the natural curve of your spine.

 2) Sleeping on your side is also a great sleeping position. 
Preferably with your legs pulled up slightly towards your chest and a pillow between your knees.
This will allow the body to stay in a natural position and prevent extra pressure  on your back, neck and shoulders.
Although both of the above positions are recommended highly as the best positions to sleep in, you may find that you still get some pain and/or stiffness.
Especially you maintain the same position for long periods of time.
As well as the right position, you also need to make sure you have the right mattress.

The Worst

1) You should never, under any circumstances, sleep on your stomach.

Sleeping on your stomach  compresses your spine. This also twists your neck and head in an unnatural way.

It will cause pain, stiffness and possible long term problems if you sleep in this position too often for a too long period of time.
A tip to help you not sleep in this position is to wear a top that has pockets and insert a tennis ball into each one.
The tennis ball will make rolling onto your front an uncomfortable experience and make you roll back into a more natural position.

2) One of the worst positions is what we call the half stomach sleeper.
This is when you lie half on your side, half on your stomach, with one leg higher than the other.
It is like sleeping on your stomach, but twists and puts pressure on the pelvis as well.
Some people use a belt from a dressing gown to tie their legs together.
This avoids lifting one leg higher than the other and help them to avoid this position completely.
Are you still suffering? Then seek professional advice from one of our fully trained Chiropractors.