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The Best Sleeping Positions for Back, Neck and Shoulder Pain

Counting sheep not doing the trick? The position you sleep in can have a significant impact on chronic pain. If you roll out of bed in the morning with aches and pains, consider these sleep suggestions:

Back pain?
If you’re a fan of sleeping on your back, your lower back arch may increase pressure on your spine. Try to keep your knees bent upwards slightly. Positioning a few pillows under your knees can help you maintain this position.

Sleeping on your side is the optimal snooze position to prevent or ease back pain because it keeps your spine in the best alignment. Refrain from curling up too much to maintain a neutral spine alignment from the neck down. Adding a pillow between your knees can add comfort for many people.

Shoulder pain?
Don’t make the problem worse by leaning all of your weight into your shoulder. The key is to keep your spine in a neutral, naturally curved position. Rotate your shoulder slightly forward or backward. Try adding a few pillows to maintain a comfortable position.

Neck pain?
While sleeping on your back is best for neck pain, you can add support by placing a rolled up hand towel under the neck. The towel can be placed inside the pillowcase to help it stay in place. Make sure your pillow is approximately four to six inches thick to prevent your head and neck from turning unnaturally to either side.

Mornings can be hard. Don’t make them any harder by starting the day with pain. For more information or to make an appointment with one of our physicians, call us at 253-841-8939.

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