Are you causing hazards to your health without realising it? Your go-to sleeping position may be causing you pain and niggles. Here are some quick fixes to realign your spine according to how you sleep, from expert physiotherapists:
The side sleeper
Side sleeping is incredibly common, yet it’s notorious for contributing to shoulder pain, explains Physiotherapist Tim Allardyce. This position can also cause the spine to shift out of its natural alignment, leading to discomfort and long-term issues if not corrected.
To help maintain proper spinal alignment, place a firm pillow between your knees when you sleep. This keeps your hips, pelvis, and spine in better alignment. Using a thicker pillow under your head can also help keep your neck aligned with your spine, further reducing the risk of waking up with aches.
The back sleeper
“Sleeping on your back is generally good for keeping your spine straight and minimising back pain, says Physiotherapist Sammy Margo. This position is also beneficial for skin, as it avoids constant pressure that can lead to the formation of sleep wrinkles and fine lines.
To optimise this position even further, place a pillow under your knees. This adjustment helps maintain the natural curve of your lower back. Make sure your head pillow is just the right height to support your neck without tilting your head forward or backward.
Stomach sleeper
Sleeping on your stomach is widely discouraged by health experts. Not only does it push your face into the pillow, potentially leading to the formation of wrinkles, but it also places considerable strain on your neck and back, warns Allardyce.
If you find it hard to avoid this position, try transitioning to side sleeping by positioning a pillow against your stomach. This can provide a similar feeling of pressure while significantly reducing the strain on your neck and back. Ensure your head pillow is flat enough to keep your neck as aligned as possible with your spine to mitigate any additional stress.
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Also see: Causes and treatment: All there is to know about sleep paralysis
