Regular chiropractic adjustments are helpful for relieving discomfort and restoring mobility to your spine. In addition to spinal manipulation, there is plenty you can do at home to help with pain relief for neck and upper back problems. Dr. Nathen Horst and his team offer patients ample health advice to promote wellness between chiropractic visits.

Since sleep is an important part of wellness, the team at Horst Chiropractic would like to discuss different ways you can prevent neck and lower back pain while you’re catching Z’s. Earlier in the year we discussed ways to improve the sleeping space in your bedroom, but today we want to focus on your bed and sleeping position. We can share more health tips and practical advice when you visit our Temecula, CA chiropractic practice.

Picking the Right Kind of Pillow

The ideal pillow is one that keeps your head and neck supported in a neutral position, keeping your nose lined up with the center of your spine. Avoid stiff pillows and pillows that are too high.

Ideally, consider a feather pillow or a memory foam pillow. These kinds of pillows conform to the natural contour of the neck and provide the right kind of support as you sleep.

Picking the Right Kind of Mattress

The right kind of mattress can vary depending on your body type and other factors. If you have wide hips, this may mean you should consider a softer mattress to keep your spine aligned through the night. For people with narrower hips, a harder mattress may be more ideal.

Try lying down on different kinds of mattresses to see what feels comfortable. We can offer more insight and advice into the right mattress firmness during a spinal adjustment visit.

Is There a “Correct” Sleeping Position?

Like mattress type, there isn’t necessary a “right” position to sleep. Some may be better than others, but comfort is key, and everyone is different. With that in mind, below are some recommendations for sleep positions.

The Ideal Way to Sleep on Your Side

If you generally sleep on your side, here are two ideal positions to consider:

• Sleep with a Pillow Between Your Knees – Sleeping on your side with a pillow between your knees helps keep your hips, pelvis, and spine in proper alignment.
• Sleep in Fetal Position – If you curl into fetal position, you can relieve pressure on your vertebral discs and open up the spaces between your vertebrae.

The Ideal Way to Sleep on Your Back

If you generally sleep on your back, here are two ideal positions to consider:

• Sleep with a Pillow Beneath Your Knees – Putting a pillow under your knees helps maintain the natural curve of the lower back and keeps the spine in a neutral position.
• Sleep in a Semi-Upright Reclined Position – Sleeping partially upright can help relieve pressure on the spine for some people. In these cases, having an adjustable bed may be ideal for your spinal health.

The Ideal Way to Sleep on Your Stomach

Sleeping on your stomach typically puts a lot of stress on the lower back and is not recommended. However, people with degenerative disc disease may benefit from this position.

If you do sleep on your stomach, be sure to place a pillow around your lower abdomen and pelvis for support. This will take some of the pressure off of your back.

Stretching Before Bedtime

Stretching is a great way to de-stress and get you ready for a full night of sleep. According to a survey from the National Institutes for Health (NIH), more than 85% of yoga practitioners experienced less stress thanks to their practice, and more than 55% reported better sleep. You may want to add a little bit of stretching each night before you lie down for bed.

The Harvard Health blog from Harvard Medical School recommends some yoga stretches you can try before bed to help you get a restful, relaxed, and pain-free night of sleep. We can recommend more stretches during your visit to our Temecula chiropractic practice.

Learn More About Getting a Good Night’s Sleep

For more information about treating and preventing neck and back pain, be sure to contact a skilled chiropractor and pain relief specialist. The team at Horst Chiropractic is here to help you feel comfortable as you recharge.