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Optimal Sleep Positions for Spine Health: Expert Recommendations
Seeking a better night’s sleep and improved spine health? Your preferred sleeping position could be contributing to discomfort. While individual preferences vary, experts emphasize that certain postures are more conducive to spine health than others. Posture specialists caution against specific positions that may negatively impact spinal alignment, potentially leading to discomfort and long-term issues. This article explores expert insights on ideal sleep positions for maintaining a healthy back and achieving restful sleep.
Sleeping Positions to Avoid for Spinal Alignment
James Leinhardt, founder of Levitex, a company specializing in foam pillows and mattresses designed for postural support, identifies ‘The Squatter’ position as particularly detrimental. This posture, characterized by lying partially on the stomach and partially on the side with arms under the pillow and knees bent, is described as highly unfavorable for spinal health.
With over a decade of experience in posture improvement and enhancing the quality of life for individuals with injuries and chronic conditions, Leinhardt highlights the postural stress induced by this position. “Observe the neck’s rotation,” he notes, “and you’ll likely find it’s consistently turned to the same side. Consider the hip twist, and the potential for knee discomfort.”
Leinhardt also categorizes ‘The Applauder,’ ‘The Wrestler,’ and ‘The Hedgehog’ positions, all variations of side sleeping, as “gross” for the spine. These positions involve various degrees of spinal and neck torsion, which can strain these areas over time.
Recommended Sleep Postures for a Healthy Back
According to insights shared in a previous social media video by Levitex, there are primarily two sleeping positions endorsed by Leinhardt for optimal spinal health, barring specific medical conditions that necessitate stomach sleeping, which is deemed “very rare.”
The ‘Soldier’ Position: Sleeping on Your Back
The first recommended posture is the “soldier” position, which involves lying flat on your back in a straight alignment. “When lying on your back,” Leinhardt explains, “the mattress immediately supports your spine, providing an even distribution of body weight.” To further enhance the benefits of back sleeping for spine health, he suggests placing a pillow beneath the knees. This slight elevation of the knees tilts the pelvis, encouraging more of the back to make contact with the mattress, thereby increasing support.
The ‘Dreamer’ Position: Side Sleeping with Support
The second favored option is side sleeping, also known as the “dreamer” position, reported to impose minimal tension on the spine. “Ideally,” Leinhardt elaborates, “your ears, shoulders, hips, knees, and ankles should be aligned, stacked one upon the other.” He further advises placing a pillow between the knees and ankles to alleviate weight from the upper leg and provide enhanced support for spinal alignment during side sleeping.
Additional Benefits of Recommended Sleep Positions
These recommended positions, especially when incorporating pillows for support, can also be advantageous in warmer weather by promoting air circulation. Sammy Margo, a sleep expert at Dreams, previously pointed out that side sleeping with a pillow between the legs aids in “aligning the spine and facilitating better airflow.” She also noted this position’s potential benefits for individuals prone to snoring or sleep apnea, as it assists in maintaining open airways.
Similarly, the back sleeper position, enhanced with a pillow under the knees, can “assist in improving circulation and reducing fatigue, aches, and leg swelling by promoting enhanced blood flow and heat dissipation.”
Addressing Back Pain and Seeking Professional Advice
For individuals experiencing back pain, resources and guidance are available. The NHS offers recommended exercises for managing back pain. However, if back pain persists or its safe management is uncertain, consulting a general practitioner (GP) is advised.