Are You Sleeping in The Right Position?

We have all fallen asleep on the couch and woken up with aches and pains in our neck and low back. In fact, pain and muscle stiffness in the morning is a common complaint of many patients, regardless of where they fall asleep. With only so many options to choose from -side, back, or stomach – how do you know if your are sleeping in the right position?

Ergonomically, the best way to sleep is on your side with your head supported by a pillow that keeps your neck straight without activating your neck muscles. This will allow you to stay in a neutral spine position without putting strain on your neck throughout the night. Sleeping with a body pillow can also be beneficial. Start with the pillow in front of you, placed between your knees and calves and tucked under your armpit. If you don’t have a body pillow, try placing a smaller pillow between your knees to keep your hips neutral. This will help your low back from rotating during the night.

For individuals who cannot sleep on their side, sleeping on your back with a pillow or other type of support under your both knees will keep your spine in a neutral position.

Sleeping on your stomach is the worst position for your spine because twisting your neck to the side all night can lead to neck and upper back pain.

Keeping your body less stressed while you sleep will have a large impact on feeling “well rested” in the morning.

Please feel free to email me at with any questions or topics you would like to see discussed in this space, give me a call at 202-733-5604, or schedule an appointment to come meet with me in person and discuss a personalized treatment plan.

Talk to you soon.

Dr. Rosenberg