Pain Keeping You Awake At Night?

If pain is keeping you awake at night, you may just need to adjust your sleeping position.  Here are some things you can do to help make your night more comfortable and relaxing. The two recommended sleeping positions which are easiest on your back and neck are lying on your back or on your side.

When Lying on Back (see figure 1 below):

• Place pillow under thighs, from buttocks to knees, to support full weight of your thigh bones and to relax your lumbar spine (you may stack 2 pillows if needed just be sure to stagger them). Avoid placing pillow under just your knees or calves.
• Place a rolled towel under your neck for your cervical spine, or use a contour pillow; forehead/chin level.
•  Place pillow under your head only, not your shoulders. Avoid excessive neck flexion.
• If elevation is needed for GERD/reflux, etc., elevate the head of your bed (try bricks under bed legs). Avoid excessive pillows under your neck and shoulders.

Figure 1 - Lying on back

When Side Lying (see figure 2 below):

• Fill the space along the side of the neck. You may use a rolled towel inside your pillowcase, or a contour pillow. Your head/neck should be level, not tilted up or down. Your pillow should be under your head only, not your shoulder.
• Place a pillow between your legs, groin to knees, to support full weight of your thigh bone.
• If shoulder or hip pain presents, try placing a pillow under your torso, waist to armpit, to "unload" the painful area.
•  Avoid tucking your hand under your head and neck. Use a proper pillow for support.

Figure 2 - Side lying

In conclusion, sleeping on your stomach is not recommended as this causes the back to arch and keeps your neck turned to the side.  Preferred sleeping positions are often set early in life and can be tough to change, not to mention we most often do not wake up in the same position in which we fell asleep. Still, it's worth trying to start the night on your back or side with your spine in neutral position and well supported. It may take a while to adjust to a new sleeping position, but the benefits are worth the effort.