Lift Smart, Stay Strong: Proper Lifting Techniques to Prevent Back Pain

You spend roughly one-third of your life sleeping — and how you sleep has a big impact on how your spine feels when you're awake. If you wake up with stiffness, back pain, or a cranky neck, your sleeping position might be part of the problem. The good news? Small changes in your sleep posture can make a big difference in how your body rests, recovers, and feels each day. Let’s explore the best sleeping positions for spinal health — and how to improve your sleep setup for better alignment and less pain.

Why Sleep Position Matters

Your spine is made up of vertebrae, discs, nerves, and soft tissue — all of which need proper support while you sleep. When your body is out of alignment for hours at a time, it puts extra pressure on certain joints and muscles. Over time, this can lead to:

• Lower back or neck pain
• Tingling or numbness in arms or legs
• Tossing and turning
• Poor-quality sleep
• Longer recovery from daily stress or injury

The goal is to support your spine’s natural curves while keeping your head, shoulders, and hips in neutral alignment.

Best Sleeping Positions for Spine Health

1. On Your Back: The Gold Standard

Why it works: Sleeping on your back allows your head, neck, and spine to rest in a neutral, aligned position without added pressure.

Tips for better support:

• Place a small pillow or rolled towel under your knees to support the natural curve of your lower back.
• Use a thin pillow under your head to avoid propping it too high.
• Avoid overly soft mattresses that let your hips sink too deep.

✅ Best for: People with neck pain, lower back pain, or general discomfort

2. On Your Side: A Close Second

Why it works: Side sleeping can relieve pressure on your spine, especially if you experience lower back or hip pain — but alignment is key.

Tips for better support:

• Place a pillow between your knees to keep your hips level and reduce stress on the lower back.
• Use a medium-thickness pillow that supports the curve of your neck.
• Try not to curl into a tight fetal position, which may strain your back and restrict breathing.

✅ Best for: People with lower back pain, pregnancy, or sleep apnea

3. The Fetal Position: Good with Modifications

Why it works: This modified side-sleeping position can be comfortable for some — especially during pregnancy or with herniated discs.

Tips for better support:

• Don’t curl too tightly — keep your spine gently curved, not hunched.
• Keep knees slightly bent and place a pillow between them.
• Use a supportive pillow that keeps your neck aligned with your spine.

✅ Best for: Pregnancy, disc issues, or people who snore

Positions to Avoid (or Modify)

Stomach Sleeping

Sleeping on your stomach flattens the natural curve of your spine and forces your head to turn to one side — which can strain your neck and back over time.

If you can’t fall asleep any other way:

• Use a very thin pillow (or none at all) under your head.
• Place a pillow under your pelvis to reduce pressure on your lower back.
• Try training yourself to transition to side or back sleeping over time.

❌ Not ideal for: Neck pain, back pain, or poor spinal alignment

Bonus Tips for Spinal-Friendly Sleep

• Invest in the right mattress: Medium-firm tends to support most people best, but your comfort matters too.
• Check your pillow: It should keep your head in line with your shoulders — not too high or too flat.
• Stretch before bed: Gentle stretching or mobility work can release tension and support better sleep posture.
• See your chiropractor regularly: If you’re dealing with persistent stiffness or discomfort, spinal misalignments might be contributing to poor sleep.

Sleep Better, Feel Better

Healthy sleep is about more than just how long you’re in bed — it’s also about how well your body is supported while you rest. By adjusting your sleeping position and setup, you can improve your spine health, reduce pain, and wake up feeling refreshed. If you’re not sure what sleep posture is best for your body — or if you’re waking up in pain — we’d love to help. Chiropractic care can restore alignment and guide you toward better rest and recovery.

Better sleep starts with better support. Schedule your next adjustment today and let’s get your spine sleeping happy.