Adjust Your Sleeping Position in Austin TX

We spend about one-third of our time in bed! Therefore, we cannot ignore how our bodies are positioned while we’re sleeping.

Your sleeping position has the power to make or ruin a good night’s sleep. Consequently, it can also make or break you the following day. If you’ve been waking up in pain, it may be time to change sleeping positions. However, we know that habits are hard to break especially while you’re sleeping! So, we’ve put together the pros and cons of the most common sleeping positions. Ultimately, “the best sleep position is one that promotes healthy spinal alignment from your hips all the way to your head.” If you just can’t make the change to a better sleeping position, below are the adjustments from our clinic in Austin TX you should make to achieve that optimal spinal alignment.

Sleeping Position #1: Stomach Sleepers in Austin TX

Stomach sleepers- this sleeping position will lead to pain.

Sleeping on your stomach hurts the curvature of your spine and forces your head to turn at a 90-degree angle. This WILL lead to pain.

Adjustment
If it’s a habit you just can’t break, use a thin, firm pillow that doesn’t prop your neck up too high. In addition, placing a pillow under your pelvic region will decrease compression on your low back and help to create a more natural alignment.

Sleeping Position #2: Horizontal Tree

Sleeping with one leg up will lead to back pain.

Hiking one limb higher, towards your chest, puts uneven pressure on one side of your body and will lead to back pain. Pulling both legs up, like reclined butterfly pose, is helpful for low back pain but probably not comfortable for sleeping.

Adjustment
If reclined butterfly is your choice position, place a pillow under each knee for support.

Sleeping Position #3: Right Side

If you’re in good health, sleeping on your right side is ok.

If you’re in good health, there’s no need to worry about sleeping on your right side. However, if you are pregnant or if you have certain medical conditions like GERD and heartburn, you could be increasing your risk of acid reflux. Not only are heartburn episodes more frequent on the right side, but they also last longer.

Adjustment
Place a lumbar pillow at the curve of your waist to alleviate pressure.

Sleeping Position #4: Left Side

The left side is the best side.

Sleeping on your left side improves blood flow between the heart and kidneys, while keeping pressure off of the liver.

• For pregnant women, sleeping on the left side can relieve heartburn and make it easier for the heart to pump blood to the fetus.
• People with GERD will experience fewer instances of heartburn .

Adjustment
For the best alignment, add a pillow between your knees to support your hips and stabilize your spine.

Sleeping Position #5: On Your Back

This is the best sleeping position.

Sleep on your back for optimal health & day-to-day physical comfort! This is the most orthopedically sound sleeping position. Sleeping face up, with your head slightly elevated and weight evenly distributed along your spine allows gravity to work on your body. As a result, your stomach sits below your esophagus preventing acid and food from working its way back up, thus improving acid reflux.
Please note that this is certainly the WORST sleeping position for snorers and those suffering from sleep apnea. That same gravity pulls your throat and belly down, making it more difficult to breathe.

Adjustment
If you suffer from low back pain, place a pillow under your knees to take the pressure off.

Your Sleeping Position Matters

Isn’t it funny how you could sleep anywhere as a kid?! Now, if you sleep on the wrong mattress, the wrong pillow, or in the wrong position, your body feels broken! Even if you can’t change your sleeping position, these tips will make sure that you have proper spinal alignment.

If all else fails, and you wake up with a crick in your neck, give us a call.