The best sleeping position for back pain, neck pain, and sciatica - Tips from a physical therapist
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Publicado 2019-04-26
MY FAVORITE PILLOW (DEMONSTRATED IN VIDEO): urlgeni.us/amazon/cooppillow
SIDE SLEEP TRUNK SUPPORT PILLOW: urlgeni.us/amzn/trunksupportpillow
SIDE SLEEP KNEE PILLOW: urlgeni.us/amzn/kneepillow
LEG PILLOW FOR BACK SLEEPERS: urlgeni.us/amzn/legwedge
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As a doctor of physical therapy, I get asked about sleeping positions all the time. Usually these questions come from patients who are dealing with pain either in their necks or lower backs.
These conditions can be limiting and debilitating on so many levels; one thing that is often affected is sleep.
Today I wanted to share with you five tips to ensure you are getting your best sleep possible even despite
1. The best sleeping position for you is one that is comfortable and holds your spine in the correct posture: The bottom line is the best sleeping position for you is which ever position you find to be the most comfortable while keeping your spine in as neutral a position as possible. Make sure you are aware of your spine alignment front to back, side to side, as well as if you are rotating or not.
2. To get the right posture you need the right support: In order to achieve a correct, neutral spine posture, you need to have the right support from your mattress and from your pillow.
Mattress: It is recommended that you replace your mattress every 8-10 years. If it’s been a decade since you got a new mattress it might be time.
Pillow: I make pillow recommendations based solely on two things - body type and sleeping posture. I would recommend a different pillow for someone with a petite frame versus a larger frame. Similarly, it you slept primarily on your back my recommendation would be different than if you slept primarily on your side.
3. Stomach Sleep: DON’T DO IT! This is the worst of all the postures you can sleep in through the night. It maximally rotates your neck all night, it puts your lower back in an extended position, and it puts pressure on your internal organs. Stop sleeping on your stomach.
4. Side Sleepers: Again the goal is to achieve as close to neutral spine as possible. This is achieved with proper support for your head/neck, torso, and hips/legs.
Head and neck: you want a pillow that supports your neck in a neutral position. If your pillow is too full your neck will be bent too much up towards the ceiling. If your pillow is too flat your head will be bent too much down towards your bed. Try to find the right pillow to achieve a neutral spine position.
Torso: Again, this is where the right mattress comes into play. It needs to be firm enough to support the side of your trunk but soft enough to unload your shoulders and hips (areas of higher pressure). You can also get small pillows designed specifically to achieve this goal. Click here to see these pillows:
Hips: Oftentimes when we sleep on our sides our top leg rests on top of our bottom leg putting pressure on your knees, pulling on your hips, and pulling your spine out of alignment. My solution here is to sleep with a pillow between your knees to unload stress at all three of these areas. You can even get pillows that specifically go between your legs that are intended for side sleepers; check out this link to get yours:
5. Back sleepers: Back sleepers are typically a little more prone to snoring, but if you can handle that it’s a really good position for your back! Again, the whole goal here will be getting your spine into a correct position and supporting it there.
Head and neck: Again - you want just the right amount of support to maintain your head/neck at the correct angle. If your pillow is too full, you’ll spend all night with your neck flexed up. If your pillow is too flat, you’ll spend all night with your head extended and your neck unsupported. Typically your pillow should be smaller if you sleep on your back than it would be if you preferred to sleep on your side.
Hips: Oftentimes laying out flat on our backs puts a lot of stress on our lower back due to hip flexors pulling on our spine. I always recommend that if you sleep on your back you do so with 1-2 pillows under your knees to unload some pressure in your spine. You can also buy different wedge-shaped pillows designed specifically for this purpose. You can check out this link to see my personal favorite: amzn.to/2YOmzNG
Todos los comentarios (21)
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What's your favorite position to sleep in? I hope these tips help you sleep better and with less pain in your neck and back. Thanks for watching!
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OMG!… I need to thank you! I’ve had back pain since March 2020… no meds, no exercises worked… 5 drs said they didn’t know whatI had after millions of tests and bloodwork… until I saw your video 5 days ago… pain immediately stopped and I’ve felt great for 5 days so far: no meds, no heating pad… and no tears!… THANK YOU!!!
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When you're 22 and already searching for sleeping positions to mitigate back pain
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I discovered some of these tips as the pain became unbearable, but it was good to know why these things matter. Very well-presented, informative, and professional. I would like to see more of these kinds of videos, not someone just expressing their opinion.
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Love and prayers for Bob. You and Brad helped me through some dark days with your sense of humor and physical help. Love the new guy too. You all help a lot of people ❤️🙏
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When you're a teenager but you feel like a senior citizen
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Ughhhh but why does stomach sleeping have to feel so good lol. Especially when you have one leg out and bent out to the side
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I watched this video a couple of weeks ago and returned just because I wanted to write a review here and thank them. I have been suffering from a low back pain that radiates to my right leg. I tried all kinds of medicine, therapies and massages, nothing helped. This video has been super useful. I tried the exercise described here and it actually helped. I will not say the pain was relieved forever (for that, I will have to find the cause and treat it and I'm on it) but every time I experience back pain/discomfort, I try these exercises and it actually relieves me off the pain immediately. THANK YOU SOOOO MUCH for making this video!! This is super helpful and very very informative. Thank you!!
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Totally agree with all advice you gave, thanks. I have been adopting those postures for years being a chronic back sufferer. Unlocking hip flexes are something I fear I'll never be able to achieve but it's vital to me I get a good sleeping position
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Before continuing watching the video, I just love how you and your wife cooperate to make the videos :) Wish you guys the lovely life you deserve <3
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when he said “don’t sleep on your stomach” my heart shattered 😭😭 that’s the only way i can sleep but i’ve definitely been feeling those lower back pains
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You are exception at articulating and demonstrating each item concisely. You accomplish better in 12-15 min what others try to do in 30.
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Highly appreciated for your enlightened with regard to proper sleep position.
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Damn sleeping is a lot of work 😂
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I’ve been struggling with neck and back pain for years now. I’m 20 and I thought there was no hope until I found your videos, thank you. I always felt so much tension in my neck and back making me feel awkward haha
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Love your sleep positions/exercises as I have right hip pain and knee pain. Best and God bless and thank you very much!
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I soooooo needed to see this video. I'm a side sleeper with two bulging discs between learning how to sleep better and the exercises you show on other videos, I can sleep better at night without so much pain in the mornings. Thank you.
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Thank you so much, this has relieved the majority of back pain I've had for over 20 years ! I am now 53. I have spent a lot of time and money with a chiropractor using Neuro Impulse Protocol which helped temporarily but never cured any of my pain for good. At no time has a GP or chiropractor ever mentioned that the way I sleep could affect the amount of pain I've been in. Since trying these methods with ordinary pillows, both sleeping on my back and side, I am for the most part, now pain free. I've treated myself to a half moon pillow for behind my knees and a pillow for between my knees as an early Christmas present to myself. Once again, thank you so much, I feel like a new person.
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This is working everyone!!!I slept a few days now with the recommendation 3 pillows on my side and this morning I woke up with zero back pain. I. Was like what? Also I have rolled towel in my car seat I don’t lay down driving and when I seat I have a huge cushion behind me❤️❤️❤️Thank You so much for helping people here!!!
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I was having back pain when sleeping and found your video and decided to give it a try. I'm so glad i did no more back pain after a week sleeping with the pillows under my legs now I sleep pain free. THANK YOU 🙏
