How to Improve Your Posture While You Sleep

How to Improve Your Posture While You Sleep

Do you still recall how your parents used to remind you to stand up straight? Whether they’re concerned about your heavy backpack or merely grumbling about your slouching, they understood how good posture matters. Sadly, poor posture during younger years can affect spinal health later in life. If you’ve been suffering from back pain, your bad posture habits could be the culprit. Besides paying attention to how you stand, sit, and move, you can also improve your posture while you’re asleep.


Here are some tips to get more restful nights:

 

Relax Your Back Muscles

 

Try loosening the muscles in your back before you go to bed. Besides stretching, you may also soak in a hot bath with essential oils. Not only will it help you relax, but it can also relieve body pain.

 

Use Bolster Supports

 

Do you prefer lying on your back? If so, one way to reduce pressure on your spine is to sleep with a pillow. Place it under your neck and knees. Keep the head pillows to a minimum, though. You don’t want to strain your neck and shoulders. Instead, keep your position as flat as you possibly can.

 

Get Side-Sleeping Right

 

If you are more comfortable with sleeping on your side, just put a pillow between your knees. This will help maintain the natural alignment of your spine. If you have broad shoulders, you may find it challenging to keep your neck straight with only one pillow. If your neck tends to angle toward the bed, it will pull your spine with it. This can cause back pain. Again, it’s essential to remain as straight as possible during sleep. Pillows will undoubtedly provide support to get the right position as you sleep.

 

Avoid Sleeping on Your Stomach

 

A lot of people like to sleep on their stomachs. But it’s actually one of the worst positions for your spine. If you’re a stomach sleeper, you can’t possibly sleep with your head face down. Instead, you likely sleep with your head turned in an awkward position, facing in either direction. This can cause tension in your muscles and support structures. It’s best to sleep on your back or side to avoid straining your spine.

 

Use a Good Pillow and Mattress

 

You may think that all pillows are the same. But their size and level of firmness can make a huge difference when it comes to your spine health. You don’t want a pillow that’s either too soft or hard nor will you want something too thin or thick. The right pillow should fit nicely under your head and neck. It should also provide adequate support for your spine throughout the night. The right pillow should not be making your chin tuck in or jut out as you sleep. Also, choose a mattress that’s medium-firm as it can offer excellent support for your back. If your bed is too soft, it may cause your back to compress. So, add support by putting a sheet of plywood underneath.

 

You indeed have to be mindful of your posture during the day. But you may be undoing some, if not all, of the benefits from exercises and chiropractic adjustments if you’re not sleeping correctly. At Ogden Wellness Center, we can help you improve your posture while you sleep.

 

Learn more about how to improve posture while sleeping, contact Ogden Wellness Center in Ogden, Utah at (801) 612-1085 to schedule your consultation.

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