Sleeping positions - What is key?
I think all of us could do with more of it and it is certainly a common theme during our physiotherapy sessions with clients. There are so many considerations when it comes to choosing a sleeping position that it is hard to rank which is better or worse. Choosing a sleeping position as you lay down to sleep is as good a plan as one can have. I think if we address various concerns we may be able to bring you closer to which position is your best choice.
Concern No 1:
Low back pain: If this is your biggest concern then try back sleeping with a small roll under your knees to flex both knees slightly. The other sleeping position which works well is side lying either with both knees flexed and a pillow between the knees, or with the lower leg extended (straight) and the upper leg flexed and on 1-2 pillows.
Concern No 2:
Neck pain: Back sleeping on one medium pillow will keep neck and head in a neutral position and is the ideal origin for someone with neck pain
Concern no 3:
Sleep Apnea/Snoring: Best to avoid back sleeping in favour of side/tummy sleeping.
Concern No 4:
Acid reflux: Left side lying or back lying with head slightly elevated are the preferable positions for sleeping with this condition.
Concern No 5:
Skin : if you sleep on your side or tummy you may have noticed creases on your face when you wake up, overtime this can lead to breakouts or cause changes to the skin. Choose back sleeping to protect your face from wrinkles.
For personalize sleeping position tips that could help you address aches and pain, talk to you physiotherapist.
We wish you a good night sleep!