Proper Sleeping Position Tips

Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.


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What’s the proper sleeping position? Whether you’re a back sleeper, a side sleeper, or a stomach sleeper, the best sleeping position really depends on what's most comfortable for you, as long as you keep your spine in a neutral position.

Here are some tips to help keep you in a proper neutral sleeping position while you sleep.

The first tip for if you are lying on your back or on your side is to make a small roll with a towel or extra sheet to help support the curve of your lumbar spine. Once you find the best spot for it, you can put it under the mattress sheet so it doesn’t slide around while you sleep.

The next tip if for when you lie on your back. Take a few pillows and put them under your bent legs. This will help put your pelvis in a neutral position, and take pressure off your low back.

For lying on your side, place a pillow between your knees and legs. This will help put your hips in a neutral position so they don’t slant downward putting pressure on your hips and knees. You can also get a pillow that has holes for your ears if you are a side sleeper. The helps take the pressure directly off your ears for a more comfortable sleep.

Next, put a pillow up at your arms to “hug.” This will help keep your shoulder in a comfortable position without it having so much stress on it. If you get too hot with the pillow, you can rest your arm on your side.

Finally, for stomach sleeping, you don’t want to use a pillow because it will put too much stress on your neck.

By keeping your spine in a neutral position, no matter what position you sleep in, you will get a better night’s sleep.

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