How To Position Your Body During Sleep for Less Pain
We all know why sleep is good for you. It relaxes the body, calms the nervous system, regulates breathing and induces the relaxation response. It allows the body some down time to repair itself.
The power of restorative rest and sleep is strong and wide reaching. In fact, symptoms of diseases like fibromyalgia, migraine headaches, chronic fatigue and the flu are decreased while we sleep. But did you know that improper sleep can be a cause of pain and suffering? Poor sleeping posture is the reason for this.
While there are many ways to sleep and many products that allow us to sleep in those ways, there are actually only two healthy positions for engaging in sound slumber. Before we look at those let’s review some of the more common sleeping positions and why they are harmful to the body.
Stomach sleepers, well… sleep on their stomachs. Usually they have one or both arms extended over their heads, their face turned either to the left or right side, and one leg is generally bent.
There are so many problems with this posture. First, sleeping with the arms extended over the head raises the shoulders into the neck, causing cramping, poor circulation and pain. It also skews the trapezius muscles and skeletal system, compressing the thoracic outlet where the brachial plexus of nerves from the neck travel down the arms to the hands.
Secondly, when the arms are raised the nerves are irritated and nerve function is either inhibited or excited. It’s a neurological and vascular response that affects the brachial plexus of nerves that travels from the neck and down the arms. The effect is tingling and/or numbness in the arms or hands. Ever make up with pins and needles in the hands or a “dead” arm? This may be why.
Third, sleeping with the neck turned to one side creates unbalanced muscles, wherein one side is hypertonic (contracted) and the other is hypotonic (extended). This leads to neck strain, cramping, pain and often headaches.
Fourth, the bent leg stretches one leg and hip all night, while the other remains prone. Again, we have imbalance that can lead to hip pain and leg pain.
And last, but certainly not least, stomach sleeping offers too little support for the abdomen, allowing the stomach to fall forward and the lumbar region of the back to sag. This can make your gut seem bigger than it is, simply because of poor sleeping posture. It also created spinal compression and lower back pain.
Comfortable or not; this position has got to go.
Back sleepers are onto something. The back is one of the two best ways to sleep because it can offer solid support for your entire musculoskeletal system.
Problems arise for back sleepers, however, when they do not place pillows under their knees. If you are lying on your back and your legs are straight, there is insufficient support for the lower back allowing it to arch too high.
If you sleep on your back with one leg bent, you probably experience the same hip, lower back and/or knee strain and pain as do the stomach sleepers who sleep in this way.
You should always place two pillows under your knees for support and one pillow under your head. Keep in mind, too, that pillows are for sleeping support, and not just for comfort. Your head should be placed squarely on your pillow, and the pillow should be pulled down enough so that it touches your shoulders. If your pillow is not touching your shoulders you run the risk of not supporting the cervical vertebrae and neck muscles and pain can result from spasm or nerve impingement.
Side sleeping gets my vote for best sleeping position… if done correctly. To begin, side posture should mimic the fetal position. That is, both knees bent and with hands held close to the body. This is a normal and inherent sleeping posture.
Errors in side sleeping occur when one leg overlaps the other. This causes an imbalance in the hips that can lead to tightness and pain in the hip flexors, IT band, low back and knees.
Another common error is sleeping with hands under or over the head and scrunching the pillow so your head is elevated. Symptoms from this can include neck and shoulder pain, stiffness, headaches, tingly or numbness in the arms or hands.
Side sleeping is the best because it allows the body to maintain a proper and corrective posture for several hours. What you should do is place a pillow between your knees to create proper distance between them, thus keeping the hips in proper balance. The legs must be parallel, so the hips remain square and there is no strain on the low back. A pillow should be placed under the head and pulled to the shoulder for optimal neck support. The hands should be parallel and below the eyes.
Who knew there was so much to sleeping posture? I’ll bet if you give these corrections a try then after a while your daily neck strain, shoulder pain, headaches, hip and low back pain and arm tingling may just start to correct itself.
— Dr. Mark Wiley