Do you have pain and discomfort first thing in the morning?

Does your neck or back hurt the most when you wake up?

It could be from the positions you are sleeping in. I bet you didn’t know that there are proper and improper ways to sleep…

When sleeping, pillows are going to benefit you in more ways than you know.

You may not know the most efficient ways to use your pillows or where to put them but don’t worry, we are going to show you the right way to sleep and where to place your favorite pillows!

 

Back Sleepers:

A lot of people that sleep on their back think they are supposed to lay completely flat. This is actually not true. When you lie completely flat, it increases the curve of your lower spine which can increase your lower back pain. It causes you to arch your back more and therefore cause more stress onto your spine. When you sleep on your back you want to have more than one pillow under your knees and lower legs. This will allow your spine to flatten and take the added stress off of your lower back. You also want to make sure you have a somewhat flatter pillow for your head so your head is not elevated too high. Basically you want to keep your whole spine in a straight line which will decrease the chances of having aches and pain in the morning. Here is an image so you can visualize where to place the pillows. Notice that her back is flat and head is not elevated too high.

 

 

Side Sleepers:

Side sleeping is probably one of the most common ways for people to sleep. A lot of us are most comfortable in the fetal position because that is just our human nature. When you lie on your side you want to make sure that your pillow for your head is thick enough in order to fill the space between your shoulder and your neck. You should also have a pillow between your knees in order to not irritate your knees and to also keep your pelvis and back aligned properly. You can also use a pillow to hold on too, that way your shoulders are properly aligned as well. Here is a picture so you can visualize where to place the pillows.

 

 

Belly Sleepers:

Although sleeping on your stomach is not the ideal position, some people cannot help but sleep on their bellies. It may be the only comfortable position for you. But you may be hurting your back or neck more by not knowing the most efficient way to lie or where to place pillows to keep your spine in correct alignment. When you lie on your stomach make sure you have a pillow under your hips. This will decrease the curve of your lower back and will allow your spine to flatten. This takes added stress off of your lower back. Here is a picture so you can visualize where to place your pillows.