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Got pain? In the morning?

Sleeping posture may influence your pain. Consider the posture of your neck and back when you are falling asleep. The therapists at Restore PT & Wellness recommend the following positions: Back Sleeper:
  • Push the pillow on top of your shoulders

  • to increase the resting arch support of your neck and allow gravity to allow your shoulders to roll back toward the bed

  • Place a pillow or 2 under your knees

  • to improve resting posture of your back


Side Sleeper:

  • Push the pillow on top of your shoulders

  • to increase the resting arch support of your neck

  • Consider pillow thickness

  • You want the pillow to allow your head to be level with the horizon. If the pillow is too thick it will bend the head to the ceiling. If the pillow is too thin, it will bend your head to the floor

  • Put a body pillow in between your knees and wrap your arms around it

  • to improve resting posture of back and shoulders


(note: picture does not demonstrate hugging a body pillow) Back Sleeper:

  • Avoid this position

  • Laying on your stomach does not allow for adequate back, neck, or shoulder posture

  • If you must sleep in this position, put a pillow under your pelvis and at your forehead to improve resting alignment of neck and back

For more information, contact Restore PT & Wellness at: (571) 291-9936.


Julia Smith, DPT, OCS


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