Sleep Posture

Better sleeping posture


Have you ever woken up super stiff and in pain, or rolled over in bed and felt how tight your muscles had gotten while sleeping. If so, you know how annoying it is to be awoken by pain. Recently I have had a injury to my hip that has caused sever tightness in my hip and low back, which has caused me to wake up many times in the night. I have come to realize it gets worse in certain sleeping postures and better in others. Hopefully you can use my pain tips and prevent painful nighttime awakenings.


If you sleep on your side, get a body pillow. Place it between your knees and ankles, to help keep your spine straight and in natural alignment.
If you sleep in the fetal position, try not to curl your knees up super tight to your body. Doing this will tighten your hip flexors and psoas muscles. You can still lay on your side with your knees bent but keep your legs straighter than normally.

If you lay on your tummy, don’t stay there for long. This will tighten your neck muscles from keeping it turned for so long and also hurt your feet. Your feet will be plantar flexed on the mattress, putting them in a compromising position for many hours.

If laying on your back is uncomfortable, put a small pillow under your knees. This will prop up your legs slightly and take some tension off your low back.

Get a memory foam pillow. It may take a little while to get used to but your neck will thank you. These pillows help keep your cervical spine in its natural alignment, relaxing the neck muscles.

Move more. Sleeping in one position for too long will surely stiffen your muscles without a doubt, be sure to change positions throughout the night.

Stretch before bed. This will also help keep your muscles from getting so tight overnight. Spinal twists are a great way to prevent back pain. Lay on your back with your knees bent, feet flat on the floor. Slowly lower the knees to the right side of your body, keeping your upper back and head in the same position, just letting your lower body twist, come back to the start position, and repeat on the left side. Repeat this a few times.


What helps you feel better while sleeping? Do you have any other tips? Comment below.



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