Sleep Time Posture Tips from a Physiotherapist

Ah, sleep – that blissful reprieve where we rest, rejuvenate, and recover. Yet, how many times have you woken up with a crick in your neck or a sore back, wondering if your bed has suddenly turned against you? The culprit might not be your mattress or age, but rather your sleeping posture. As a physiotherapist, I’ve seen many patients who inadvertently strain their muscles and joints during sleep. But fear not! Here are some posture tips to help you wake up refreshed and pain-free no matter what your preferred sleeping position is!

The Back Sleeper: Keep It Neutral

If you sleep on your back, congrats! This position naturally aligns the spine and neck. However, ensure:

• Pillow Check: Your pillow shouldn’t be too high. Ideally, it should keep your head and neck aligned with your spine.
• Under-knee Support: Place a pillow under your knees to decrease the load on your lower back and maintain its natural curve.

The Side Sleeper: Balance is Key

Pillow Fortress: Use a thick enough pillow to bridge the distance between your shoulder and head, keeping your neck straight.

• Knee Cushioning: Place a pillow between your knees. This not only prevents your top knee from diving forward (twisting your pelvis and spine) but also reduces the pressure on your lower hip and knee.
• Avoid Fetal Position: Try to stretch out a bit rather than pulling your knees up towards your chest.

The Stomach Sleeper: Proceed with Caution

This is a tricky one. Physiotherapists usually advise against sleeping on the stomach as it arches the back and strains the neck. But if you must:

• Thin Pillow or No Pillow: A bulky pillow will crank your neck backward, causing strain.
• Pelvis Support: To prevent excessive arching of your lower back, consider placing a thin pillow under your pelvis.

While the realm of sleep might seem far removed from the world of physiotherapy, they’re closely linked. Good posture doesn’t stop when you hit the pillow; it’s a 24/7 affair. With these tips, you’ll not only improve your sleep quality but also your overall health and well-being. Here’s to sweet dreams and even better mornings!