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.
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).
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.
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).
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 firstname.lastname@example.org or give us a call to set up an appointment at 651-275-4706.
Thanks for reading!