Neck and back pain can develop simply by sleeping in a position that is not optimal for spinal alignment. Certain sleeping positions can place a great deal of pressure on your nervous system and strain in your muscles. By making slight modifications, you can help reduce pressure on your body and prevent pain from occurring.
A sagging mattress is one obstacle that can stand between you and a good night’s sleep. It is important that the proper support is underneath you when attempting to get in a comfortable position to sleep. A good mattress should provide an even, supported, and comfortable surface for your body to rest upon. A deep body impression that causes a slant in the mattress can lead to a restless night of sleeping and a wake up call in the morning from Mr. Back Pain.
A good quality mattress is important for back support, but your pillow choice is also crucial for providing proper cervical support and alignment. A pillow that isn’t the correct size or shape for your sleeping style can lead to spinal alignment issues. Those who sleep on their back need a cervical pillow that offers support to re-enforce the cervical curve. (shown in the picture below) The head should rest comfortably in the “valley” of the pillow, as the curve in your neck is supported by the rounded “hill”portion.
Side sleepers require a pillow that is wide enough to fill in the space between their shoulder and head. This ensures that the head is not tilted to one side all night.
Sleeping on your stomach puts an incredible amount of strain on your neck, back, and shoulders. As a stomach sleeper, you can lay on your side and place an extra pillow in front of your chest and stomach to help prevent you from rolling onto your belly.