Cameron Stewart, D.C.

Hello North Florida! Dr. Cam here.

We spend about a third of our lives asleep – or at least, we try to! That time is crucial for physical and mental recovery. But if you’re sleeping in an awkward position, on an unsupportive mattress, or with the wrong pillow, you could actually be contributing to or worsening your neck and back pain.

Trust me, when you live with chronic pain like I have with my neck, back, and herniated discs, you become very aware of how important good sleep posture is for managing symptoms and starting the day feeling better, not worse. Waking up stiff and sore is a frustrating way to begin!

Common Sleep Position Pitfalls:

• Stomach Sleeping: This is generally considered the worst position. It forces your neck to be twisted to one side for hours, straining ligaments and muscles. It also flattens the natural curve of your lower back, potentially causing strain there too.
• Fetal Position (Tightly Curled): While side sleeping is often recommended, curling up too tightly can restrict breathing and put strain on your back and neck if your spine isn’t kept relatively straight.
• Using the Wrong Pillow: Too high or too flat a pillow can put your neck at an awkward angle, leading to pain and stiffness whether you sleep on your side or back.

Tips for Spine-Friendly Sleep:

The goal is to keep your spine in a neutral, supported alignment.

1. Back Sleeping: Often considered ideal. Place a pillow under your knees to maintain the natural curve of your lower back and reduce pressure. Use a pillow under your head that supports the curve of your neck without propping your head up too high.
2. Side Sleeping: This is also a good option. Draw your knees up slightly towards your chest and place a pillow between your knees. This prevents your top leg from twisting your pelvis and lower back. Your head pillow should be thick enough to keep your neck aligned horizontally with the rest of your spine (filling the gap between your ear and the mattress).
3. Mattress Matters: A mattress should be supportive enough to keep your spine aligned but have enough give to cushion pressure points. A mattress that’s too soft can let you sink in, while one that’s too firm might not support spinal curves properly. Medium-firm is often recommended, but personal preference plays a role. If your mattress is old and sagging, it’s likely not providing adequate support.
4. Pillow Choice: Choose a pillow based on your primary sleep position (thicker for side sleepers, flatter for back sleepers). Memory foam or contour pillows can offer good neck support. Here is one that I currently use: Bean72 Queen Size*

Making small adjustments to your sleep habits can make a big difference in managing pain and improving overall spinal health. Combined with chiropractic care to address underlying alignment issues, optimizing your sleep setup is a key piece of the wellness puzzle.

Having trouble getting comfortable at night due to pain? Let’s check your alignment and discuss sleep strategies. Visit www.drcam.rocks to book your appointment.

Sleep well!

Dr. Cam

* Disclaimer: Your trust is important to me. I want to assure you that any product recommendations you find on this blog are based solely on my genuine belief in their quality or usefulness. I am not an affiliate and do not receive any payment, commission, or other compensation for mentioning or recommending any products or services.