When you think of poor posture leading to orthopedic issues like lower back pain or neck pain, standing posture or sitting position probably come to mind. But there’s a third type of posture you may be forgetting, and it affects your health just as much as standing and sitting — it’s your sleeping position.
Your body’s posture during sleep can have a negative effect on your spinal column — and other body parts, too
Minus a few tosses and turns in the night, the posture we hold during sleep is sustained for several hours at a time. If something in the body is crooked, twisted, pinned under another body part, or held at a strange angle, it can stay that way for far, far longer than it would when you’re awake.
As you probably know from experience, the result of an awkward sleeping posture can be painful the next day, ranging from the pins and needles of an 'asleep' limb to the torture of a middle-of-the-night leg cramp.
And then there’s your spine — your back and neck.
If you’re waking up in pain that you don’t feel during the day, then your sleep position is likely playing a role.
Where sleep posture plays a role in back pain is the neutral spine. If you’re not positioned in a way that keeps your spine aligned and relaxed, you may be putting excess weight or strain on different parts of the back.
If you have neck pain, stiffness, or soreness when you wake up in the morning, consider:
When you are asleep, your body is at rest. Your spine and other joints are not bearing any weight. This should not cause pain. If you have back pain when you sleep (most commonly, lower back pain), chances are it’s caused by something other than your sleep posture. You may have an underlying issue like osteoarthritis of the spine, a slipped or herniated disc, sciatica,
For most people, though, daytime posture and lifestyle is a huge contributor. Back strains from carrying heavy objects, for example, can strain muscles and ligaments. Holding an awkward body position when driving, sitting at a desk, or standing and walking can also lead to muscle tension or weakness on one side of the body.
As with neck pain, it’s important to sleep in an optimal position — but also to choose the right mattress and the right pillow, and to use extra pillows or bolsters if necessary.
The National Sleep Foundation has ranked sleep positions based on what’s best for your overall health and wellness. This ranking takes into account both your orthopedic fitness and your general health (recognizing that some sleep positions are more likely than others to contribute to concerns like sleep apnea or gastrointestinal issues).
Their ranking is consistent with what orthopedists recommend. When you’re sleeping, you should strive to keep your spine as neutral as possible — including your head position. Your legs should be elongated if possible, but not overly straight. Keep a natural bend in the knee.
By keeping the body position neutral and relaxed like this, your spine will stay in a position similar to its optimal standing posture: chin up, shoulders low, back straight (not arched), knees relaxed, hips aligned with the shoulders.
A neutral spine keeps your muscles long and loose, not flexed, which reduces the risk of soreness or tightness anywhere in the body. For example, by keeping your legs straight, not bent at ninety degree angles, you eliminate the risk of your knee ligaments becoming tight and stiff in a bent position.
Neutral spine posture is also symmetrical, which keeps your body in balance; the muscles on one side of your body won’t be working harder than the other.
Keeping this in mind, the best sleep positions for back and neck health are, in order:
If you’re experiencing back or neck pain, take a look at your mattress and pillows too. And old mattress with weakening inner springs may not be supporting your spine enough, or some of the springs may be pressing into pressure points, triggering pain. You may need a firmer mattress or a softer one. Or your pillow may be to blame — it could be too flat or too high.
Sleeping in discomfort is bad for both your spine health and your general health — so if you’re in pain, take this as a cue to fix something. Talking to a spine expert is the first step in determining what your particular pain issues are, how your posture is contributing, and whether changing up your bedroom set and habits is necessary to getting you some relief.
Article written by: Rob Williams, MD
If you are suffering from chronic back or neck pain, contact Coastal Orthopedics today at (361) 994-1166 or click the button below to schedule an appointment today!
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