Sleeping Positions – Say “Good Night” to Neck Pain

Divya Tripathi

, Health A2Z


Sleep plays an important role to stay healthy and fit, after a good 8 hours long night sleep we wake up fresh and energetic in the morning. There are some factors who are responsible for the good sleep and the sleeping position is one of them. Your Sleeping posture is very important if you opt the correct one, you will get a fresh morning else it can cause pain in your neck or the back.


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Best and the Worst Sleeping Position


1. Sleeping on the Back with Knee Support


Generally, we consider lying on our back as the best sleeping position for a healthy back. It is so because it evenly distributes the weight of the body’s largest surface. This sleeping position also minimizes pressure points om the body and ensures good alignment of the neck, head, and spine. A small pillow under your knees can provide additional support and help maintain the natural curve of the spine.



2. Sleeping on the Side with a Pillow Between the Knees


Lying on the side is one of the most common as well as the popular and comfortable sleeping position, but it can pull your spine out of position. So, this position can strain the lower back. For the one who sleeps on their side can just place a firm pillow between their knees. Which raises your upper leg, and restores the natural alignment of the hips, pelvis, and spine.



3. Sleeping in the Fetal Position



A curled-up fetal position can help those who have a herniated disc. People who are dealing with a herniated disc, opting a curled-up fetal position can get relief during the night. This is because when you are lying on the side with the knees tucked into the chest reduces bending of your spine and helps open up the joints.


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4. Sleeping on the Front with a Pillow Under the Stomach



Usually, lying on the front of the body is considered as the worst sleeping position. But, for those who have a habit of sleeping in this position and struggle to sleep in another position, can place a slim pillow underneath the stomach and hips can help improve spinal alignment. This sleeping position can also benefit people with a herniated disc or a degenerative disc disease.



5. Sleeping on the Front with the Head Face Down


Sleeping on the front is always considered as a bad position, and another reason for this sleeping position is the head is usually turned to one side. This twist of the head can affect the spine and places additional stress on the neck, shoulders, and back.


To avoid this situation, try to sleep lying your face down. You can put a small but firm pillow or a tightly rolled-up towel under your forehead which allows the room to breathe. It should be done in addition to placing a pillow under the stomach.



6. Sleeping on the Back in a Reclined Position



Sleeping on your back with the reclined position can benefit lower back pain, especially for the people with isthmic spondylolisthesis. If significant relief is found from resting in a reclined chair, it may be worth investing in an adjustable bed that can be positioned accordingly.





Here, we have discussed the 6 best and worst sleeping positions. You should always take care of your sleeping position it can affect your back and the neck. so, always sleep in the position which can help you to improve your health.


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