Sleeping Positions

You spend roughly one-third of your life sleeping. Your sleeping position can either support your spine or contribute to pain and stiffness. Here is what the evidence says.

Best: Side sleeping with a pillow between your knees This position maintains neutral spinal alignment and reduces stress on the low back and hips. Your pillow should fill the space between your ear and shoulder — not prop your head up or let it drop down.

Good: Back sleeping with knee support Place a pillow under your knees to maintain the natural lumbar curve. Use a pillow thin enough to keep your head in neutral — not flexed forward.

Worst: Stomach sleeping This forces your neck into full rotation for hours and flattens the natural lumbar curve. If you cannot break the habit, place a thin pillow under your pelvis and use no pillow under your head.

Pillow guidelines: - Side sleepers: thick, firm pillow that fills the shoulder-to-ear gap - Back sleepers: thinner pillow that keeps the head neutral - Replace pillows every 1-2 years (they lose support)

Mattress guidelines: - Medium-firm is best for most people - You should not wake up with new pain or stiffness - Replace every 7-10 years

If you wake up with pain: Your sleeping position or pillow is likely a contributing factor. Bring this up at your next appointment — we can assess your setup and make specific recommendations.