better sleep posture

How to Pick the Best Postures to Sleep In? A Side View!

This is a good question and one I get quite often. Sleep positions can run the gambit and go full circle all around the body. What I mean is there are two sides, left and right; stomach and back.

Lets keep it simple first. The best first posture for you is the one that feels the best the longest. I would avoid sleeping on your back as research has shown that back sleepers eventually have more problems with snoring and sleep apnea. I find back sleepers usually pick this position because it hurts to sleep on their sides.

Having chosen your first position determine what body parts are doing?

Are you on your side? If you are,  are your hips and knees bent? Is your back bent forward at the hips? I would suggest a different position if your hips and knees are bent and if your back is bent forward.

Kind of like the image below.

A better position in the side lying posture might be to straighten the legs to where the knees and legs only have a slight bend and the back neck and head have a more normal posture as if you are standing.

Now from your low back to the top of your head your posture looks as if you are standing and looking straight ahead. More like this.

Sometimes clients ask me why and I show them the diagram below. A picture tells a thousand words. I explain and ask them why anyone would like to duplicate the same postures they assumed at work while they are trying to sleep and of course the spine does have those special normal curves. We suffer greatly if we fail to head mother nature and I’ll bet even your mother, telling you to “sit up straight”.  For many of us it was a constant refrain from our mothers when we were children. In the image below I am not sure about the Axis of Hypochondria but they have the rest of the information correct.

In the normal spine or an individual as seen from the side the normal curves are readily seen. Here is a great image showing several abnormal and one great posture. The plumb line helps!

I argue that a good sleep posture is as important as standing and waking postures are.

Remember the first position you choose should be comfortable for a very long time. There are few that can assume one posture all night long though. We all move about. There is so much that can be done to relieve pain and help muscles relax with good posture awareness when awake and as we sleep.

When I first developed the Totillow Posture Pillow I didn’t know how it might help. It helped me and a few patients I tried it on but it wasn’t until I sold a pillow to James O’Neil. His story of his painful neck for many years and years of poor sleep and how the very first night he slept 6 hours straight. His pain went from a seering + 10 pain to something that was almost unnoticeable.  See his complete story here.

Sleep Posture to Improve Low Back Pain, Improve Sleep.


By Dr. Lee Parimuha, DC

Sleep positions can help decrease pain and improve sleep if you know what you are doing. I have recommended sleeping on one’s stomach to help low back pain to patients I see in the clinic.

This position is not for everyone but many I have suggested this to have been helped. Continue reading

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