Sleep Posture 101 for Reduced Low Back Pain

sleep posture, upper cervical

Sleep posture is an essential factor in maintaining good health. It significantly impacts your overall health and possible persistence of back pain, so it's worth paying attention to. Here we have assembled some tips on getting better sleep, improving your upper cervical spinal posture, and naturally reducing back pain!


Importance of Good Sleep Posture

Most people neglect the importance of good sleep posture, which is essential for one's overall health. If you ask a friend about their posture, they will instantly jump to the idea of their daytime posture. Referring to standing straight, sitting correctly, and not slouching – all of which are correct and good habits. However, it is essential to note that good posture goes beyond that.

There's also sleep posture - the position and habit you unconsciously (or consciously) give in to when you sleep. Unlike daytime posture, it is more tricky and complicated to control since your mind drifts at bedtime; it has to because if not, you aren't sleeping.

Nevertheless, having a good sleep posture helps one sleep well and wake up feeling refreshed with less stiffness and soreness that often accompany a poor night's rest. Reduced back pain, more energy during the day, and better health are some benefits of minding this posture.


How Good Sleep Posture Looks Like

The first step to improving your posture is to know what good sleep posture looks like. Below are some easy tips to remember and help you get started on improving your sleep posture:

  • Keep your spine straight and relaxed, not rigid
  • Tuck in your chin slightly
  • Relax your shoulders
  • Support the natural curve of your neck
  • Adjust pillows or mattresses so they support this position

It may seem impossible and challenging, but try your best to mind your sleep posture. Your upper cervical region, spine, and back are crucial body parts, so if they fail to align correctly, you will likely feel pain or discomfort.

From it, you could experience many health problems like fatigue, headaches, neck pain, and other conditions like osteoporosis or nerve compressions that can lead to long-term damage or disability if not addressed right away.


Effects of Bad Sleep Posture and Habits on Your Health

Low back pain is the most common type of pain injury people have been experiencing since time immemorial. In fact, low back pain is the leading cause of disability worldwide. They also estimated that 40% of the population has an achy lower back. And in some cases, this can be due to an improper sleeping position.

If your low back pain is persistent, you should seek medical attention. It's also important to be aware that other causes of back pain aside from bad sleep posture can include:

  • Infection (bacterial or viral)
  • Musculoskeletal injury/sprain
  • Degenerative diseases like osteoporosis, rheumatoid arthritis, or lupus

If you suspect any of these conditions to be causing your symptoms, contact your doctor or upper cervical chiropractor immediately. Doing so will help check problems in your cervical spine and the nerves. Also, they might suggest that you change your sleep posture to be sure!

Sleep Positions for Different Sleepers

Sleepers have a couple of sleeping positions, but it's essential to understand their differences.

Side Sleeper

This is when you're lying on your side and facing away from the door. It's common for people with back pain because their bodies are curved in this position. It is possible one of the most optimal ways to avoid back pain while sleeping.

Back Sleeper

This type of sleeper may refer to a person that rolls onto its back after falling asleep (like cats often do). If you're a back sleeper, ensure no blankets or pillows are touching your neck and head area. Otherwise, these can cause tension headaches during the night!

Sleeping on your back is possibly the best position to sleep in. This is because it allows your spine to return to its original alignment, preventing you from putting pressure on your back. If you're someone who has had chronic pain for a long time and is looking for ways to improve your health, then sleeping on the floor may not be the most effective option.

Stomach Sleeper

Sleeping on your stomach is not a good idea. It can lead to neck pain, shoulder pain, and back pain. This may also cause headaches and snoring, acid reflux, or sleep apnea since you are dropping all your weight on your organs as you sleep, squeezing them, and possibly pushing on them too much. This is the least recommended sleeping position unless one is recovering from something that requires removing all pressure on the spine.


Extra Tip for Better Sleep Posture

Invest in quality pillows and mattresses. The right mattress and pillow for you are crucial to getting the most out of your sleep. These two items support your head, neck, and spine in natural, effective, and comfortable ways. When it comes to purchasing a mattress or pillow, consider these factors:


A firm mattress will help alleviate pressure on the joints in your hip area (the sacroiliac joint). This can relieve pain caused by arthritis or sciatica, which may stem from poor posture during sleep. If you suffer from back pain or other cervical spine issues related to poor posture during sleep, consider buying an extra-firm mattress. Doing so will prevent your body from getting pushed into uncomfortable positions while trying to get some shut-eye at night!


It would help if you positioned your head correctly when resting upon pillows; this means having proper support around both sides and underneath each shoulder blade (scapula). Having too much back support while lying down on a soft pillow could lead to discomfort over time due to either too little or excessive weight placed upon their backside at bedtime. Ultimately, this can lead to increased susceptibility to serious injury.


Upper Cervical Chiropractic Care for Low Back Pain

Upper cervical chiropractic care effectively reduces back pain. This approach to healing the body focuses on the upper neck to alleviate pressure on the entire spinal column. It offers several benefits, including improved posture, reduced muscle stress and tension, and proper blood flow to the brain. It also comes in handy in resolving the rapid misfiring of pain signals from compressed or irritated sciatic nerve – the main trigger of sciatica and chronic low back pain.

Call a nearby chiropractic doctor to know if you need to receive neck bone adjustments for low back pain relief. You can take advantage of the extensive directory of upper cervical chiropractors of Upper Cervical Awareness. With it, you can easily find an accredited and seasoned chiropractor in your area!


Find An Upper Cervical Doctor in Your Areato schedule a consultation today.

Find an Upper Cervical Specialist In Your Area

to schedule a consultation today.

Featured Articles


Montel Williams
Montel Williams

TV show host Montel Williams describes how specific chiropractic care has helped his body.

NBC's The Doctors

The TV show "The Doctors" showcased Upper Cervical Care.

CBS News/Migraine Relief

CBS News highlighted the alleviation of Migraines and Headaches.

The content and materials provided in this web site are for informational and educational purposes only and are not intended to supplement or comprise a medical diagnosis or other professional opinion, or to be used in lieu of a consultation with a physician or competent health care professional for medical diagnosis and/or treatment. All content and materials including research papers, case studies and testimonials summarizing patients' responses to care are intended for educational purposes only and do not imply a guarantee of benefit. Individual results may vary, depending upon several factors including age of the patient, severity of the condition, severity of the spinal injury, and duration of time the condition has been present.