Did you know that we spend about a third of our lives sleeping? While we’re busy hustling everyday, our bodies are quietly recharging at night for the next day’s adventures. But here’s the kicker, the way we sleep can make or break our health!
Understanding The Impact of Sleep Posture on Spinal Health
The human body requires 8 hours of quality sleep to replenish the body after a long day. What’s more, your spine is beautifully structured with three natural curves:
There are cushions in between every spinal segment which acts as shock absorbers known as intervertebral discs (IVD) which allows the spine to act like a spring when you walk, sit or jump.
Poor sleeping postures can throw these natural curves out of alignment. Imagine sleeping crooked (or as Malaysian, we like to say ‘bengkok’) for up to 8 hours, it is not surprising that you may wake up with aches and pains.
Common Sleeping Postures & Its Impact on Spinal Health
Back Sleeper
There is no ‘one size fits all’ when it comes to sleeping posture habits as everyone’s body is unique. Here are some of the common sleeping posture that we will be sharing and its impact on our bodies:
While sleeping on your back seems like a healthy way to rest, it can actually lead to discomfort if not done correctly. Here’s how to make this position work better for you.
Challenges for Back Sleeper:
Sleeping on your back with your neck bent forward excessively and lower back unsupported, you might experience:
- Muscle strain in your neck and lower back
- Morning stiffness
- Unnecessary pressure on your spine
Solutions for Back Sleeper:
Good News! You can make back sleeping more comfortable by:
- Sleeping with a contour pillow that support your neck’s natural curve
- Protect your lower back by placing a small slim pillow under your lower back and/or knee for added support.
Side Sleepers
While some people find sleeping on their side makes it much easier to fall asleep comfortably, but it can also lead to aches and pains the next day. Why?
Challenges for Side Sleepers:
Sleeping on the side with your neck bent to one side and lower back twisted like a wrung towel , you might experience:
- Waking up with a ‘stiff’ neck
- Lower back or hip soreness
- Numbness at the arm or leg being slept on
Solutions for Side Sleepers:
- Support the arch of the neck with a U-shaped contour pillow.
- Place a bolster in between the legs to balance the hip alignment.
- Use a supportive and firm mattress.
- Avoid rotating and over-rounding the lower back.
Where can you get these products?
Please click on the links for references:
Pillow for side sleepers: U-shaped contour pillow
Medium-firm mattresses:
- Getha: Compass Star Mattress
- Ikea: MAUSUND mattress
- Lavino: 5-6 Medium Firm Mattresses
Fetal Pose
The fetal pose is our earliest sleeping position from infancy. You might wonder, “Why is it a problem to sleep this way as an adult when babies do it comfortably?”
That’s because curling up the body into a compact shape stretches the neck and back muscles for a prolonged period of time. This causes muscle strains and stiffness that could develop over time when we age.
Solutions for Fetal Pose:
Well, it really does feel secure and cozy to sleep in this position, but how do we modify it to prevent aches and pains in the long run? Here’s how:
- Support the arch of the neck with a U-shape contour pillow (with or without extended bolster)
- Sleep with a bolster to untuck the chin and place it in between the legs to maintain healthy spine alignment.
Where can you get it?
Please click into the links for references:
Pillow for side sleepers:
- U-shaped contour pillow (upper body pillow only)
- Full body U-shape pillow
Stomach Sleeper
I believe we all have those days, coming home to our cozy ‘nest’ after a long day and all we want is to lie on our tummy and hug the bed.
Challenges for Stomach Sleeper:
Hugging the bed may sound like a romantic relationship, but turning your head to one side and allowing your belly to sink into the mattress can lead to:
- Neck pain and stiffness in the long run
- Excessively arching of the lower back
Solutions for Stomach Sleeper:
There’s nothing wrong with having the best relationship with our bed, but how do we make it better?
- Sleep with a thin pillow to avoid bending the neck backwards.
- Place a pillow on the belly to prevent sinking into the mattress.
- Straighten the knees to maintain level hips.
Chiropractor’s advice for sleep posture on spinal health:
As a chiropractor in Malaysia, I’ve often discussed sleep posture with patients. Many are surprised to find that their morning aches can be linked to how they sleep at night.
It is vital to understand that there’s not ‘perfect’ sleeping position. Each of us are unique from busy professionals rushing between meetings, parents taking care of children to competitive athletes, our bodies needs differ greatly.
When patients ask about adjusting their sleep posture, I emphasize that ‘gradual change is key.’ Trying to force a new position can lead to more discomfort and restless nights.
WE’RE HERE TO HELP!!
If you’re waking up with:
- Persistent back pain
- Neck discomfort
- Joint stiffness
- Unexplained aches
Book an appointment online for a consultation. Together, we can develop a plan that helps you achieve better sleep and wake up feeling refreshed.