Back Pain Relieving Sleep Positions

Avoid Neck & Back Pain with These Sleep Positions

Back and neck pain are common problems in adults, especially now.

Between bad posture, poor sleep schedules, and “text neck,” many adults deal with often debilitating back and neck pain.

A healthy sleep routine is one of the most important ways to combat pain in your body. But that can be easier said than done if back and neck pain has you tossing and turning at night.

Try one of these modified sleep positions to support spinal alignment and keep you comfortable for a good night’s sleep:

Back Sleeping

Sleeping on your back is the most ideal position for neck and back pain, as it distributes your weight evenly along the spine.

If you are not normally a back sleeper, it may be worth a try to alleviate your pain.

Lie on your back with a pillow behind your knees to maintain the natural curve of your spine. If you are using a flatter pillow, or you find that your pillow “deflates” during the night, you may want to put a rolled up towel in the small of your back for additional support. You can also use a rolled up towel or neck pillow if you feel your neck needs more support.

Side Sleeping

Side lying is not as ideal as sleeping on your back, but with a little help you can support your neck and spine.

Lie on your side, knees slightly bent and hips straight, with a regular pillow or body pillow between the knees. This keeps your spine aligned, and prevents painful lumbar rotation.

Don’t forget to switch sides every night to avoid muscle imbalance!

Stomach Sleeping

Sleeping on your stomach flattens the natural curve of your spine, and strains your back and neck muscles. It also forces rotation in your neck which can be the source of your neck pain.

Stomach sleepers are the most likely to develop back and neck problems.

Old habits are hard to break, so it may be difficult to switch to a more adequate sleep positions.

Try to at least start the evening in either the back or side positions mentioned above. You can even create a sort of barricade next to you with pillows in an attempt to keep yourself from moving to your stomach in your sleep.

If you are a strict stomach sleeper, you can try a pillow under you lower abdomen and pelvis to relieve the strain on your back. If you notice that the pillow under your head is causing muscle strain in your neck, try sleeping without it.

Consider Your Pillow

If you are experiencing a lot of neck, shoulder, or upper back pain, you may need to lower the elevation of your head.

Try a flat pillow or an orthopedic pillow that supports your neck and has a deeper depression for the head.

Don’t go too flat! You shouldn’t feel like your head is bending or strained.

Sleep at an Incline

If none of the above positions work, you may want to sleep at an incline. A recliner or adjustable bed may give you the support you need without causing strain.


Neck & Back Pain Relief in Central Maryland

There is no reason to let back and neck pain keep you from living your life!

At Lipinski Chiropractic, we successfully treat neck and back pain every day. After your initial visit, we will develop a treatment plan specific to your condition, with the goal of relieving your pain for good. We also offer a selection of chiropractor-approved pillows designed to meet your sleeping needs. Schedule your appointment today!