Tel: 01 283 4303The best sleep position may be slightly different for each person but to avoid back and neck pain there are simple sleeping position techniques that are common for most. We spend about a third of our day sleeping in a mostly still position. This extended period of motionless can leave us feeling stiff the next morning and potentially cause or aggravate back or neck pain. Fortunately it is not difficult to achieve an aligned, pain free sleeping position with the help of some simple techniques and an extra pillow or two.
In my clinic I get asked regularly about what are the best sleeping positions and in fact it was just the other day a client queried specifically about neck pain and sleep positions which inspired me to write this post.
My first answer is usually to suggest finding a position which is most comfortable. From years of clinical experience and understanding sleep related pain issues I am usually able to offer some suggestions as to how best to achieve better sleeping positions for pain relief.
Not on front
Firstly, I always advise not to sleep on your front (in the prone position). Whether or not you have back or neck pain, this places the spine in a much stressed position where muscles are on stretch, joints may be compressed and nerves squeezed. The end result after hours in this position is that you may wake up stiff and sore either during the night or in the morning. This is not helpful if you are recovering from a back or neck injury as it means various structures are being further stressed overnight which could either aggravate the problem or delay healing.
But I have always slept on my front
I am still surprised each time I hear this from a client. I understand that firmer mattresses or specific body types may lend themselves to an easier front side sleeping position but as a general rule it is advised to avoid this sleep position.
If you are someone who has always slept on your front but have recently started experiencing stiffness or pain through the night or in the morning it may be the case that either injury, or the wear and repair processes which occur over time, have reduced the spines ability to tolerate this position. It is likely a good to consider a change in sleeping position.
I have treated a number of clients over the years who I have 'miraculously cured’ by simply asking them not to sleep on their fronts and after a few nights their pain has disappeared. Of course if you have been a front sleeper all your life, it may take some time to train yourself out of this position. I find pillows either side useful as a gentle reminder not to roll over during the night.
Sleeping on front is okay for some?
There are often exceptions to any rule and maybe this is one good example here. Another client has explained to me in the past that they find sleeping on their front improves the efficiency of their breathing. A previous asthma suffer and assumes he is potentially affected by a mild case of sleep apnea, this client experiences noticeable improvements in quality of sleep and breathing ease when laying front side down. He discovered for himself that to sustain this position for any length of time while preventing the inevitable aches and stiffness the following morning he had to place a pillow under his abdomen to maintain a neutral spine position.
Is there a best sleeping position?
Generally speaking lying on your side with the knees slightly bent is the best sleeping position. We must also consider where and how we place of our head, legs and arms in order to find the most comfortable position causing the least amount of unnecessary strain on the back.
A decent quality pillow for the head to rest on is very important. The pillow should be thick enough to fill the gap between the head and the mattress so that the head is held ‘straight’ and the spine remains aligned.
Pillow Support
Our arm and leg facing topside will naturally tend to lean forward in front of us to some degree. This can cause some amount of twist in our shoulder and lower back which could result in some discomfort or stiffness after a nights sleep. To counteract this it is common to make use of more pillows; one pillow between the knees maintaining straight aligned hips and the another pillow against the chest for resting your topside arm on for support of the shoulder girdle which can reduce strain on the neck.
We supply a very good quality memory foam pillow which is just the right thickness for most necks.
And the mattress?
There are is a huge variety of mattresses on the market and unfortunately there is not one size fit for all. We recommend a quality sprung mattress of medium – firm support which suits most backs. If you have a very stiff back, a slightly softer mattress might be more comfortable, and likewise if your back is more mobile and bendy, a firmer mattress support might be better for you.
Why sleep is important for us
While researchers and scientists continue seeking the ultimate truth as to why sleep is necessary for human beings it is not hard to understand the basic principle that we feel better after a good night sleep.
Relevant to this article is the influence our sleep time has on our body's ability to recover and heal itself. Sleep deprivation negatively affects the activity of protein synthesis in our bodies (protein being the building blocks of our muscles). We constantly talk about the importance of regular exercise and the tremendous health benefits associated with a strong musculature but poor or insufficient sleep will counteract these benefits. Our muscles are strained and damaged to some degree during exercise or from injury and good quality, deep sleep is the needed time for repair and recovery. Not enough sleep can promote degradation and the loss of muscle mass and prevent injuries from healing.
If your back or neck has been troubling you for some time my advice is to first consider your sleeping position and experiment with some changes if you are not in a habit of sleeping on your side. If this does not help I would strongly suggest you seek an assessment with a Chartered Physiotherapist who will be able to assess your overall alignment and identify other factors which may be contributing to your neck or back pain.
By Simon Coghlan.
