Sleeping Series: 3 Keys to Sleeping More Comfortably on Your Back

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Sleeping Series: 3 Keys to Sleeping More Comfortably on Your Back

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One of the biggest concerns that our patients have, whether they are coming in for their neck, shoulder, back, etc., is that they are having difficulty sleeping comfortably and painlessly at night. So, we decided to share some key tips that everyone can benefit from to prevent future problems while sleeping and decrease pain and discomfort by focusing on proper positioning and pillow placement!

 

  1. Proper pillow positioning under the head: two pillows should be placed under the head so the head is in a neutral position. The thinner pillow is on the bottom and the thicker pillow is on the top, formed into an hourglass shape. The hourglass-shaped top pillow should support the head and neck in a semi-flexed forward position.
  2. Proper shoulder positioning: An additional pillow may be used to support the involved arm for comfort and support and to decrease the tension that is placed on the neck. It also is good to keep the shoulder in a neutral position and prevent the want to roll from side to side.
  3. Proper leg positioning: One to two pillows, or a wedge, should be placed under the knees for slight hip and knee flexion. If you have low back pain, this is an absolute must to help alleviate pressure on the low back. You may have to play around with what feels comfortable to you between one pillow, two pillows, or something more substantial like a wedge.
For continued questions about pain or difficulty with sleeping at night, you can always visit one of our seven clinic locations!