Correct Sleep Positioning for Optimal Healing and Pain Relief
Sleep is extremely important – it’s the time when our bodies are able to heal from the trauma and stress we experience every day. Supporting your body during sleep can provide a better environment for that healing to occur. When using correct posture with sleeping keep in mind a few important concepts: Place your joints and muscles in a neutral and PAIN FREE position. Make sure that you are supported in that position and that support is placed closest to your joints first then out toward your extremities.
Side Positioning:
First, place a pillow under your neck, supported all the way against your shoulder (NOT under your shoulder). Keep your neck in a neutral position (as shown below) with a pillow of appropriate height. Down or down alternate pillows often offer good support but are not as firm as foam pillows. If you need more support or have broader shoulders a foam pillow may be what you need. Try different pillows until you find one that supports your neck and is comfortable to you.
Supporting the lower part of your spine in a neutral position is important. Place a towel roll below your ribcage but above your pelvis in order to keep your lumbar spine in a neutral position.
Next, place a pillow between your legs to support your hips and knees. The pillow should be positioned close to the groin area so that the pelvis and hip joints are fully supported. Make sure the pillow or a second pillow supports down to the ankle so there’s no added stress on the knee joints.
Finally, place a pillow up against your side and under your stomach. This will support your body as you roll forward so you don’t collapse into the fetal position. It’s helpful if this pillow is thick enough that your top hand can rest on it instead of curling up during the night. This will keep your top shoulder/neck area from tightening during the night.
Experiment with pillows of varying shapes and densities.
Back Positioning:
If you prefer to sleep on your back, it’s still important to support your spine and extremities as well. Begin by supporting your neck in a neutral position. You want to keep the pillow under your neck and close to your shoulders (but not under your shoulders).
Next, place a pillow or two under your legs supporting all the way to your hips. If you still feel that your back is arching you can support your spine with a small towel roll (not shown in picture).
