Back & Neck Pain Prevention | Postural Tips for Sleeping

Good Morning!

I found this information quite useful when asked the proper positioning for sleep ...

Maintaining a Healthy Spine - Posture: "...let's look at some good postural tips for sleeping.

1.) In lying, the spine will be most comfortable when a neutral spine is maintained. A sagging mattress or the use of more than one pillow will interfere with the neutral spine position. A firm mattress is recommended-a board placed between the mattress and box spring can provide a temporary fix to a sagging mattress.

2.) The best sleeping positions for someone with neck or back pain is either lying on the side or on the back. -When lying on the side, a pillow between the knees helps keep the spine neutral. People who lie on their side without a pillow between the knees sometimes draw one knee up high and in front. This asymmetry can result in pain over time.

Whether lying on the back or sides, rolls can be added to support the natural curves of the spine in the neck or low back. A 'cervical roll' can be used to support the neck. It is a foam roll, approximately 3 inches in diameter and 18 inches long that is placed inside the pillowcase along the lower border of a (preferably down or synthetic down) pillow. The roll is situated between the base of the head and the shoulders, supporting the curve of the neck and helping to maintain neutral alignment lying on the back or in side lying.

A lumbar sleeping roll can be purchased or fashioned for a trial at home. It is a long thin roll tied around the waist to help support the lumbar arch lying on the back or in side lying. The diameter is smaller than the sitting roll, approximately 3-4 inches. To make one at home for a trial:


1.) Roll a large bath towel lengthwise.

2.) Stuff the towel roll into one leg of an old pair of pantyhose or feed a rope through the center of the towel roll, securing the roll with masking tape.

3.) Tie the roll around your waist at the level of the small arch in your low back.

This roll may provide comfort by keeping your back from sagging off center to the right, for example, if you are lying on your right side. If lying on your back, it will help keep your from rounding out your low back."

To your great health,
Charlie

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