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Sleeping Position and Back Health

November 13, 2014

The Mayo Clinic and the Cleveland Clinic Center for Spine Health have outlined a few effective tips for the most common sleeping positions.

Their tips aim to reduce your back pain and also improve your night’s sleep.

We spend a significant amount of our time sleeping, this time can have a significant effect on your back’s health.


Sleeping on Your Back

If you choose to sleep on your back, it is essential to keep your spine in a neutral resting position.

The Mayo Clinic suggests placing a pillow beneath your head, neck, and shoulders for basic neck support.

As well as placing a pillow beneath your knees to ensure the natural resting position of your spine.

For even more spine support, you can also place a rolled up towel beneath your lower back.

Sleeping on your back will cause less stress on your back than sleeping on your front.

It allows you to spread out your body weight evenly across its largest surface.


Sleeping on Your Side 

If you chose to sleep on your side a few simple changes can take significant stress of your back.

The Mayo Clinic suggests pulling your knees up towards your chest slightly and placing a pillow between your knees and legs.

A Hugg-A-Pillow, a full-length pillow, can add provide more support between the knees and legs than a traditional pillow.

This pillow between your knees and legs allows your hips, pelvis, and spine to remain in their neutral and aligned position.

The Cleveland Clinic recommends that you should also alternate your sides daily to prevent pain and muscle imbalance. 


Sleeping on Your Stomach

Sleeping on your stomach has been shown to cause increased strain on your back.

To reduce tension in your back the Mayo Clinic recommends placing a pillow beneath your pelvis and lower abdomen.

With this pillow in position, determine if a pillow beneath your head causes pain in your back.

If it does cause pain, consider sleeping without a pillow beneath your head and neck.


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