Sleeping on your back without pain

Sleeping on your back is a good position to sleep in. It allows you to sleep in a position that doesn’t put any unnecessary strain on your body. To help you sleep on your back in the best possible way, here are 3 tips:

Pillow height

Having the right pillow height is key to not having neck and upper back pain when sleeping on your back. You want to have a pillow that will keep your head and neck supported, as well as keeping your neck in a neutral position. If your pillow is too thick, it will push your head, neck and upper back towards the ceiling. If your pillow is too thin, your head and neck won’t be supported and your head will fall back into the pillow. Either of the above will put stress on your neck and upper back over a period of time and can lead to pain.

Keep a neutral position

Sleeping on your back is a good position to sleep in, as long as you stay on your back and don’t rotate your body or have your limbs in strange positions. Sleeping on your back means having your back on the mattress from your bottom to your head, as well as your legs. Don’t rotate your head to one side, don’t rotate your lower back, try to keep your legs straight out below you and keep each arm to its designated side. If you sleep with any of the above positions you will put strain on parts of your body, which overtime, will lead to pain.

Pillow under your knees

This isn’t something that everyone will need to do, but some people will find it comfortable to have a pillow under their knees when sleeping on their back. If you find that sleeping on your back, causes lower back pain or just feels like your back is hyperextended, a pillow under your knees can reduce the extension in your lower back. This can take stress and strain off the lower back to allow you to sleep on your back without pain.