Your sleep position can either support or sabotage your spine. Many people wake up with tight backs or necks without realizing their sleeping posture is the culprit. Here’s how to make sure your sleep is helping—not hurting—your spine.
Best Sleep Positions for Spinal Health
- On Your Back
- Use a small pillow under your knees to reduce lower back strain.
- Choose a pillow that supports the natural curve of your neck.
- On Your Side
- Place a pillow between your knees.
- Keep your spine in a straight line.
- Avoid Sleeping on Your Stomach
- It twists the neck and flattens spinal curves.
Mattress and Pillow Tips
- Choose a medium-firm mattress.
- Replace your pillow every 1–2 years.
- Memory foam pillows often offer better neck support.
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