On average, people require about six to eight hours of sleep each night, which means ideally, you spend about a third of your lifetime in an altered state of consciousness, lying in bed. Trying to find the most comfortable position can often be a challenge. According to the Mayo Clinic website, certain positions are better for proper spine alignment and lower back pain relief than others. Sleep is intended to be a restorative, rejuvenating experience, and how you position yourself makes a difference.
On Your Side
Step 1
Position yourself on your side with your head resting on a pillow of moderate height. Let your top arm rest along the contour of your body or fold it in front of you. If you have high blood pressure, choose your left side for sleeping.
Step 2
Draw your legs up slightly toward your chest and place a pillow between your knees to support your hip joints and keep your lower spine in a natural curve position. You can use either a regular pillow or a body-length pillow.
Step 3
Place your lower arm in front of you in a soft bent-elbow position. Avoid sleeping with your arm or hand underneath your head, which can put pressure on your nerves and cut off the circulation in your shoulder and down your arm.
On Your Back
Step 1
For lower back pain, position yourself on your back with your head resting on a pillow.
Step 2
Place a pillow underneath your knees to keep your lower back in the normal curve position. If additional support is needed, roll up a soft towel or use a small pillow and place it under your lower back.
Step 3
Allow your arms to rest naturally by your sides or gently place your lower arms folded across the middle of your abdomen. If snoring becomes a problem, raise your head and shoulders up higher with pillows or bed elevation.
Tips and Warnings
- If you are a stomach sleeper, get rid of the pillow for your head and place it under your hips.
Things You'll Need
- Pillow for head
- Pillow for knees
- Body-length pillow
