Sleep Ergonomics and Your Spine: Better Support for Better Rest

Are you experiencing back pain or neck pain that doesn’t seem to go away no matter what you do? The problem might be how your body is positioned while sleeping at night. With the average individual spending about a third of their life sleeping, according to UCLA Ergonomics, your “bed posture” is just as important as your standing posture. Pillow and mattress design matter, too. Here’s what you need to know:

Support Your Spine for Better Sleep and Less Pain

#1: Support the lumbar spine while sleeping.

Spine pressure varies based on sleeping position. If you sleep on your side, place a small pillow between your legs to keep the lumbar spine properly aligned and prevent lumbar spine compression. The top leg should be even with or slightly behind the bottom knee. Keep in mind that sleeping on your stomach places the greatest pressure on your spine; sleep on your side or back whenever possible.

#2: Invest in the right mattress.

Selecting the right mattress is a very personal choice: you may find that an expensive memory foam mattress just doesn’t feel right, and that’s okay. Look for mattresses with convoluted foam; this egg-carton shape will feel soft but still be resilient to the touch. If you are a stomach sleeper, opt for the firmest mattress that is still comfortable; you will need extra support. A good mattress should last between eight to ten years. Despite what the salesman may say, coil count has minimal impact on a mattress’s longevity.

#3: Pick a firm pillow to support the cervical spine.

Down or feather pillows may feel soft and fluffy, but these pillows typically lack sufficient support for the cervical spine. If you are a side sleeper, select a pillow that fills the space between your ear and your bed; you will need a thicker pillow than one used by back sleepers. If you sleep on your back, do a “foot check” to confirm proper pillow thickness. If you can see your feet while lying down, then your pillow is too thick.

Do you feel neck or back pain upon waking?