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Sleeping Positions That are the Best (Approved by The American Chiropractic Association)
There are two approved methods of sleeping recommended by the American Chiropractic Association: sleeping on your side and sleeping on your back.
Sleeping on your stomach is not only the least desirable position to sleep in, but it can damage your spine and nervous system.
Sleeping on your back is the preferred position for better sleeping posture, but sleeping on your side is acceptable if you use proper support.
The goal of the proper sleeping position is to be in a neutral position and take as much stress off the body as possible. This means you should keep a neutral spine and pelvis during rest.
Sleeping on your back is the best position to sleep in if you have neck or back pain.
Make sure your pillow supports your neck and gives your head room to sink in. This position should keep your ears in line with the middle of your shoulders. Try to keep your arms at your side to keep stress off your shoulders. Keep your legs straight and about shoulder width apart. You can put a pillow under your knees if it feels more comfortable. If you have low back pain, sciatica, or tight hamstrings a pillow under your knees may help with pain symptoms by decreasing strain on your muscles and nerves in that region.
Make sure your pillow supports your neck and gives your head room to sink in. This position should keep your ears in line with the middle of your shoulders. Try to keep your arms at your side to keep stress off your shoulders. Keep your legs straight and about shoulder width apart. You can put a pillow under your knees if it feels more comfortable. If you have low back pain, sciatica, or tight hamstrings a pillow under your knees may help with pain symptoms by decreasing strain on your muscles and nerves in that region.
Side sleeping is also a good sleeping position if done correctly. If you sleep on your belly, side sleeping is the easier transition to correcting that bad habit. When sleeping on your side, be sure your pillow is large enough to support your head and neck. This means it should be about the length from the outer portion of your shoulder to your ear. Your arms should stay down below your shoulders. Slightly bend your legs and place a pillow in between your knees. The pillow will help keep your pelvis in a neutral position. Try to avoid bringing your knees too far up (knee to chest). This will lead to tight trunk flexor muscles and essentially lower back pain. In this position you need to try and avoid sleeping with the top leg flopped over a straitened bottom leg. This will lead to an unstable pelvis, and may lead to pain symptoms.
A firm mattress that gives slightly under the pressure of your body is what is recommended. This will give your body the proper compensation for its natural curves. If a mattress is too soft it can lead to an improper position of the back, neck, and pelvis while sleeping. This alone can lead to many early morning aches and pains.
Hopefully this will help you be more comfortable while sleeping. Getting a good night’s rest is important in having good health and vitality.
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