Most everyone knows that good posture is important. But good posture doesn't apply just to sitting and standing. The muscles and ligaments of your back relax and heal themselves while you sleep. In order to protect your back, good posture is important while sleeping.
Here are some tips to help you sleep better:
Choosing a mattress
Little scientific research exists on which mattress is best for back pain or for maintaining a healthy back. The mattress that's right for you lets you wake up feeling rested and free of pain or soreness. Unless you have a condition that may require a certain type of mattress, you should choose a mattress that provides support for the natural curves of your spine and is comfortable.
If you sleep with a partner, you should have enough space to move into a comfortable sleeping position. Consider replacing your mattress every 6 to 8 years, according to the National Sleep Foundation. If you have a back problem, ask your healthcare provider or physical therapist to advise the type of mattress that would be best for you.
The right pillow
Pillows are not just for your head and neck. Depending on your sleeping position, additional pillows can help keep your spine in the proper position. The pillow for your head should support the natural curve of your neck and be comfortable. A pillow that's too high can put your neck into a position that causes muscle strain on your back, neck, and shoulders. Choose a pillow that will keep the neck aligned with the chest and lower back. Your pillow should be adjustable to allow you to sleep in different positions. Replace your pillows every year or so.
Alignment
Regardless of your sleeping position, try to keep your ears, shoulders, and hips aligned:
If you sleep on your back, a small pillow under the back of your knees will reduce stress on your spine and support the natural curve in your lower back. The pillow for your head should support your head, the natural curve of your neck, and your shoulders.
Sleeping on your stomach can create stress on the back because the spine can be put out of position. Placing a flat pillow under the stomach and pelvis area can help to keep the spine in better alignment. If you sleep on your stomach, a pillow for your head should be flat, or sleep without a pillow.
If you sleep on your side, a firm pillow between your knees will prevent your upper leg from pulling your spine out of alignment and reduce stress on your hips and lower back. Pull your knees up slightly toward your chest. The pillow for your head should keep your spine straight. A rolled towel or small pillow under your waist may also help support your spine.
Insert pillows into gaps between your body and the mattress.
When turning in bed, don't twist or bend at the waist. Instead move your entire body as one unit. Keep your belly pulled in and tightened, and bend your knees toward the chest when you roll.
Having the right bed pillows is not only comforting, they play an important role in supporting the intricate structures of the head, neck, shoulders, hips, and spine. When used well, pillows help in alleviating or preventing many common forms of back and neck pain, as well as shoulder, hip, and other forms of joint pain.
Pillows serve to keep the upper body in alignment during sleep, relieving pressure and counterbalancing the points in the body. The pillow should adjust to fit one's unique shape, curves, and sleeping position and alleviate any pressure points.
See Spinal Anatomy and Back Pain
Pillow Support Is Crucial for Spine Problems
For those with spinal disorders, the right type of support can be especially important in helping the spine rest comfortably. Sufficient and restorative sleep are the body's chance to heal itself from the postural, physical, and nervous challenges of the day.
See Addressing Pain and Medical Problems Disrupting Sleep
Pillow fillings vary in their level of support. Most down or feather pillows offer little structural support compared with pillows filled with firmer materials.
One research study compared the support provided by 3 different types of pillows:
- A roll-shaped orthopedic pillow filled with polypropylene capsules
- A contour-shaped memory foam pillow made of polyurethane
- A feather pillow made of 100% goose down.
The orthopedic pillow was found the best for spinal alignment and the feather pillow fared worst. 1 Kim HC, Jun HS, Kim JH, Ahn JH, Chang IB, Song JH, Oh JK. The Effect of Different Pillow Heights on the Parameters of Cervicothoracic Spine Segments. Korean J Spine. 2015 Sep; 12(3): 135-138. Published online 2015 Sep 30.
See Pillow Types to Consider
While research can be helpful, individual comfort and support should be the deciding factor. Trying out a pillow for a week should be enough time to decide whether the pillow is beneficial.
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Aligning Pillow Height with Sleep Position and Body Size
The human neck curves slightly forward (to sustain the weight of the head when upright), and it’s important to maintain this curve when in a resting position.
See Cervical Spine Anatomy
If the pillow is too high when sleeping sideways or on the back, the neck is bent abnormally forward or to the side, causing muscle strain on the back of the neck and shoulders. This type of position may also cause narrowing of the air pipe, resulting in obstructed breathing, and sometimes snoring, which can hinder sleep. Conversely, if the height of the pillow is too low, the neck muscles can be strained.
See Pillows for Neck Pain
In This Article:
- Pillow Support and Comfort
- Best Pillows for Different Sleeping Positions
- Different Types of Pillows
- Best Pillows for Neck Pain or Back Pain Video
Body size and preference are likely to influence pillow size, but usually the pillow should maintain a height of 4 to 6 inches to support the head and neck (and shoulders when lying on the back). One small research study comparing three foam pillow heights found that a pillow height of approximately 4 inches offered the best spinal alignment and greatest comfort, leading to the least muscle activity. 2 Gordon SJ, Grimmer-Somers KA, and Trott, PH. Pillow use: the behavior of cervical stiffness, headache and scapular/arm pain. J Pain Res. 2010; 3: 137-145. Published online 2010 Aug 11.
Often selection of which type of pillow will work best depends on one's sleeping position. Pillows for each type of sleep position are profiled on the next page.
How should I lay with lower back and hip pain?
Sleeping on your back distributes weight evenly across your spinal column, reducing strain and pressure on specific areas of your spine. Sleeping on your back is also the best position to relieve hip pain when sleeping, for the same reason - removing pressure on your hips.What kind of pillow is best for lower back pain?
Down, down-alternative, and polyester are great materials for this, as they're extra soft and can easily compress under pressure. Under the Knees – Keeping a lofty pillow under your knees can relieve lower back pain and improve circulation throughout your entire body.What type of pillow is best for hip pain?
For back sleepers, in particular, a wedge-shaped pillow can be placed under the lower back or below the knees. This helps slightly elevate the hips and reduce the pressure placed on them. For side sleepers, a pillow can be placed under or between the knees.Does a pillow under your hips help back pain?
Adding a pillow under your pelvis can take some of the pressure off your spine and nerves and alleviate that nerve pain you may be feeling. The Cleveland Clinic also suggests a body pillow if you're a stomach sleeper, as this puts you in a more neutral position.