Do you wake up with pain in your neck or back? You can guess that your sleep position probably has something to do with it, but how should you sleep instead? At the Dr. J Chiropractic & Wellness Center, we highly value prevention and want our patients to know how to avoid straining their back muscles. Best sleep practices may require lifestyle changes.
Ideally, the back, neck, head, and pelvis will all be in a straight line during sleep. Stomach sleeping is the position that pushes the body the furthest from this ideal. It thrusts the head backwards and sideways and allows the lumbar spine to sag. Sleeping on the side is a much better option, although it works better when the sleeper keeps a pillow between their knees. Besides keeping the knee joints from rubbing together, this allows the pelvis to remain level, preventing the lumbar spine from bending. Larger people may also favor softer mattresses that their downward-facing hip can sink into for the same reason.
Side sleeping still allows the lumbar spine to sag. The optimal sleep position is on the back, with small cylindrical pillows supporting the curves of the neck and lumbar spine. Most people favor firm mattresses. The only downside is that lying on the back may increase a patient’s risk of obstructive sleep apnea, for which they should get assessed if they find they are still tired after sleeping. Nonetheless, they should notice a reduction in muscle aches.
Dr. Jay McClanahan operates the Dr. J Chiropractic & Wellness Center at 642 Cross Lanes Drive, Nitro, West Virginia, 25143. To schedule an appointment, visit Dr J Back Doc WV or call 304-776-1520.
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