Kinnear Chiropractic

Sleeping positions for a sore back

People often wake up worse than they went to bed. The position you sleep in, and the pillow under your head, are usually the reason.
A treatment table by a tall window in a calm room at Kinnear Chiropractic

1. On your side

The easiest position for most sore backs. Keep the knees slightly bent and put a pillow between them so the top leg does not drag the pelvis forward.

2. On your back

Fine for many people. A pillow under the knees takes the arch out of the lower back. Keep the head pillow low enough that your chin is not pushed towards your chest.

3. On your front

The hardest on the neck, because the head is turned to one side for hours. If you cannot sleep any other way, use a thin pillow or none, and try a pillow under the hips.

4. The pillow

It should fill the gap between your ear and the mattress when you lie on your side, no more. Too high and the neck bends up all night; too low and it bends down. Most people are using one that is too high.

5. Getting out of bed

Roll onto your side, drop your legs over the edge and push up with your arms. Sitting straight up from lying on your back loads the lower back before it has warmed up.

This article is general information, not medical advice.