Sleepless nights are a particular pest for those who suffer aches and pains in certain parts of their body.
On the contrary, you can think you're getting restful sleep, and though you may be, you could actually also be causing further annoyance to that joint or muscle issue you sometimes struggle with.
Some body placements can, in fact, perpetuate an already unpleasant pain, so it's pivotal you make sure you're sleeping in the best position for your body and manage any additional stress to joints and ligaments.
Below are some of the best sleeping positions for different parts of your body.
The list of positions above are all beneficial ways to sleep with lower back pain. The fetal position, front position and back position are all acceptable ways to support this kind of distinct pain, but make sure you take into account pillow placement, body alignment and support before you drift off into that old usual bedtime stance.
If you're suffering from shoulder pain, there are a few ways to sleep to keep your arm correctly placed throughout the night.
The best option is to sleep on your back with your arms beside you. It helps to eliminate any added pressures that could affect the muscles and joints in your shoulders. It also doesn't stretch the shoulder joints in an unnatural way or for too long a time.
If shoulder impingement or rotator cuff pain affects you, steer clear of sleeping on your side and stomach. Though if these positions are still the most comfortable for you and how you fall asleep quickly, then make sure to slightly adjust the way you're laying to add necessary support.
If on your side, sleep on the side that's unaffected by shoulder pain.
If on your stomach, lay pillows below your hip and pelvic region and a towel (rolled up preferably) underneath your shoulders.
This unfortunate twinge in the neck is a rather common one to wake up to or feel throughout a busy day.
Depending on your preferred sleeping position, try the below pillow placements:
- If you sleep on your side frequently, a light pillow won't provide you with the right neck support. Depending on your size, make sure you select a pillow that's suitable for your frame. If you have broad shoulders, a larger pillow will do the trick. If you're petite, a smaller pillow will likely work best.
- Front sleepers should use a slimmer pillow or go without one at all. However, with this position adding stress to your spine, it is the least beneficial to help with neck pain. So it is best to avoid, but if it's most comfortable for you, lose the big pillow.
- Back sleepers can benefit from a thin pillow, though it's helpful to have a friend or partner make sure your lying position has a curve in your neck, similar to how you'd look standing with good posture. This can help you find a pillow and position which work to the natural shape of your body.
For those who switch up positions while sleeping, feather pillows can ensure ideal comfort. However, there are different pillow types to think about based on your individual pain. See here
to find out the one most suited to your neck pain.
There is no doubt that the winning sleep position for knee pain is to sleep on your side and use a pillow between your knees for extra support.
This helps eliminate any rubbing together of knees to stop any added pressure from building throughout the night and bothering you.
Though a pillow can seem just a simple useless sleeping tool (cavemen and women didn't have pillows, did they?), it's a magic potion to those who suffer from any of the above body pains.
The placement of pillows is essential to supporting painful body parts correctly, so we'd highly suggest utilising this great asset.