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Healthy Sleep for a Healthy Back

By Sara Butler

The health of your back relies quite a bit on your posture, even when you’re sleeping at night. When you think about the hours and hours you spend in your bed, then you can begin to understand the importance of your posture when you’re in it. Even though you’re lying down, how you’re doing it can make a big impact on your spine so here’s how to be kind to your spine when you’re sleeping.

Why It’s Important

Did you know when you sleep on your back you’re putting about 50 pounds of pressure on your spine? So it stands to reason if you’re sleeping in a position that is bad for your back night after night, you’ll end up with some back discomfort and pain down the road. That’s why it’s so important to treat your back right -- even while you’re sleeping.

How to Be a Healthy Sleeper

In order to maintain optimal back health while you’re sleeping, you should:

  • Put a pillow between or under your knees
  • Sleep on your side
  • Change positions when uncomfortable
  • Don’t sleep on your stomach
  • Sleep without a pillow under your head if you feel strained
  • Sleep stretched out, not in a fetal position

A Few Good Recommendations

If you are currently dealing with back pain or a chronic condition that impacts your back, then you need to take additional steps to have a restful night. You may want to:

  • Sleep slightly elevated to take pressure off the spine
  • Use a mattress topper to add padding, which is great for bursitis
  • Curl your knees to your chest if you have spinal stenosis to relieve pressure

If you suffer from a chronic spinal condition, your chiropractor is a great resource to help you find a healthy sleeping position that is best for your spine.

Your Mattress Choice

Your mattress can have a huge impact on your sleep quality, so make sure to have a firm mattress that supports a neutral spine but is still comfortable. Comfort differs from person to person, so you need to try out a bed in order to ensure it’s the right bed for you – they’re not one size fits all at all!

The rule of thumb when choosing a mattress to fit you is to look at:

  • How you feel in the morning
  • If you sleep all night
  • If you fall asleep easily and comfortably

Follow these tips and you should be on your way to pain-free sleep! If you have any questions, talk to your chiropractor!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.


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