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