Sleeping with back or neck pain can be frustrating and exhausting. Poor sleep posture, an unsupportive mattress, or improper pillow placement can worsen pain and lead to restless nights. In this post, we’ll share five chiropractor-approved strategies to improve sleep quality and reduce discomfort.
1. Choose the Right Sleeping Position
The best positions for spinal health are sleeping on your back or side.
Avoid stomach sleeping as it strains the neck and lower back.
Try placing a pillow under your knees (for back sleepers) or between your knees (for side sleepers) for better spinal alignment.
2. Invest in a Supportive Pillow
A cervical pillow keeps your neck aligned with your spine, reducing strain.
Side sleepers should use a thicker pillow to fill the gap between their head and shoulders.
Back sleepers should use a medium-support pillow that cradles the neck.
3. Find the Right Mattress
A mattress that is too soft may cause spinal misalignment, while a mattress that is too firm can create pressure points.
Look for a medium-firm mattress that supports the natural curve of your spine.
If your mattress is too soft, consider using a mattress topper for additional support.
4. Stretch and Relax Before Bed
Gentle stretching can help relax tight muscles and prepare the body for rest.
Try the knee-to-chest stretch, seated forward fold, or gentle spinal twists.
Practicing deep breathing or meditation before bed can also improve sleep quality.
5. See a Chiropractor for Pain Management
Regular chiropractic care can help reduce spinal misalignments that cause pain.
Adjustments improve nerve function, muscle relaxation, and overall sleep quality.
A chiropractor can also recommend personalized exercises to strengthen supporting muscles.
Better sleep starts with proper spinal support and posture. By making small adjustments to your sleeping habits and seeking chiropractic care, you can improve your rest and wake up pain-free.
If back or neck pain is keeping you up at night, schedule a consultation with ADIO Chiropractic for personalized care.
Comentarios