Tip of the Day – Neutral Spine Sleeping

Tip of the Day – Neutral Spine Sleeping

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Tip of the Day-Neutral Spine Sleeping

Posture is important.  Throughout the day we should try to sit upright-pulling the shoulders slightly back, keep chin tucked back, avoid standing with excessive arching in our low back.  When it is time to catch some z’s, posture/alignment is still important.  Here are some tips to keep a neutral spine during the night.

Get Started

Roll a bath towel up and slip the roll inside your pillow case, creating a cervical support which will benefit you when sleeping on your back or side.  Also, examine your pillow.  It should not be too high (making chin tilt down towards the chest) or too low (making chin tilt up towards the ceiling).
Tip of the Day-Neutral Spine Sleeping

Position 1: On Your Back

When sleeping your back, place a pillow horizontally under your knees creating a slight bend.  Bending your knees helps take pressure off your low back.  You can also roll up a small towel and place under your low back for support.
Tip of the Day-Neutral Spine Sleeping 3

Position 2: On Your Side

If you prefer sleeping on your side, place a pillow between your knees to keep better alignment and alleviate pressure on your hips and low back.  Pull your knees upwards towards your chest (fetal position).
Tip of the Day-Neutral Spine Sleeping 2
Try to avoid sleeping on your stomach which causes stress to your neck and low back.  If you must, place a pillow under your pelvis/abdomen for support.  Use a thin pillow or none at all.
I hope you find this information helpful and sleep better tonight.  🙂  If you have further questions please feel free to contact me atjbusta@osipt.com or give us a call to set up an appointment at 651-275-4706.
Thanks for reading!
– Jenni
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Jenni Busta

Jenni Busta

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