Finding Your Best Sleep Position
Best Sleeping Positions for Back, Neck, and Nerve Pain
If you are waking up tired, stiff, or in pain, sleep may not be giving your body the recovery it needs. Good, uninterrupted, comfortable sleep is one of the most important factors for healing, reducing pain, and feeling your best during the day.
One of the biggest pieces of that puzzle is your sleep position. The way your body is supported at night affects your spine, joints, and nerves for hours at a time. When alignment is off, even slightly, it can lead to neck pain, back stiffness, shoulder discomfort, or nerve symptoms by morning.
There are three main sleeping positions most people fall into: side sleeping, back sleeping, and stomach sleeping. The goal is not to find a perfect position, but to choose one that keeps your body supported and aligned based on your symptoms, and then make small adjustments to improve comfort.
Finding the right position is often one of the simplest ways to improve sleep quality, reduce pain, and start waking up feeling better instead of worse.
Sleeping on your side
Research has shown that the most common sleep position is on the side, with over half of people adopting this pose at bedtime. Comfort certainly plays a role in the popularity of this position, but there are other key benefits to side-sleeping, as well as drawbacks to take into consideration.
Benefits of sleeping on your side
Improved digestion and circulation
If you have issues with digestion, you may find relief by sleeping on your left side. This position allows gravity to assist the digestive process, by encouraging food waste to move from the large intestine to the colon. Sleeping on your left side also increases blood flow to the heart and kidneys, while opting for the right side improves circulation to your liver, lungs, and stomach. The best approach, therefore, is to switch sides during the night; but don’t be tempted to set the alarm! If you wake up during the night, turn over to the other side to reap the benefits of both sides!
Reduced heartburn
Sleeping on your right side reduces the pressure on your stomach, which lowers the risk of acid reflux and heartburn. If you are prone to this condition, it’s also a good idea to use an extra pillow to elevate the upper portion of your body slightly. The action of gravity helps to prevent acid reflux and ensures that you won’t be disturbed during the night.
Good for brain health
There is emerging evidence to suggest that sleeping on your side can have benefits to brain health. Researchers have discovered that this position can aid the brain in removing waste and harmful chemicals, a process that takes place while we are sleeping. Waste products in the brain have been connected with susceptibility to developing Alzheimer’s disease, and it is thought that interruption of sleep can inhibit the removal of waste. Researchers believe, therefore, that the continuous restful sleep in addition to side-sleeping may help to protect against the development of Alzheimer’s and similar conditions. This is a promising area of research, and efforts are underway to discover more about a correlation between sleep positions and brain health.
Beneficial to people with sleep apnea
If you are living with sleep apnea, a condition which causes breathing disruption during sleep, it can be very difficult to get sufficient rest. Sleeping on your side may help to alleviate your symptoms, as this position reduces the pressure on your airway, allowing you to breathe easier.
Ideal for pregnancy
Sleeping on your side during pregnancy is known to relieve pressure on your back and promote good-quality rest. If you sleep on your left side, this position increases blood flow to the placenta, which helps to support your growing baby. It may be beneficial to use a cushion between your knees to help align your hips, or a specialist pregnancy pillow to support your body while you sleep.
Great for couples
After a stressful day, it’s very relaxing to spend time cuddling and chatting with your partner. Resting on your side helps to facilitate this; whether you’re facing each other or spooning, it’s a position that makes you feel safe and loved.
Drawbacks of sleeping on your side
Can lead to pressure points and pain if you’re not properly aligned
Maintaining good posture is just as important at night time as it is during the day. Depending on how you position yourself, and the rigidity of your mattress, sleeping on your side can create pressure points, usually at the shoulder, hip, or knee. Poor alignment can also lead to pain in your back or intercostal muscles. If your mattress is too firm or soft, you may benefit from replacing it or purchase a mattress topper to find an optimal balance. To improve your alignment, ensure you are adequately supported with a properly sized pillow under your head and one between your knees. If you experience pressure on your shoulder or shoulder pain, bolster it with a small cushion, and recline back slightly at a 45-degree angle. Reclining backward slightly will increase the surface area of where your body comes into contact with the mattress reducing the amount of pressure concentrated in one spot. You should notice an immediate improvement in your comfort level.
The same technique can be used if your arms are prone to numbness if slept on for too long.
If you’re a side-sleeper, you’ve most likely experienced the disconcerting sensation of waking up to a numb arm. This is due to body weight being distributed unevenly; the shoulder and upper arm tend to take most of the pressure, which causes nerve compression and numbness. Fortunately, it’s easy to remedy; invest in a firm pillow and position it under your shoulder and upper arm. This will provide support to the area and help to redistribute pressure, reducing the likelihood of waking up with an arm that’s still asleep!
Which type of pillow is best for sleeping on your side?
When sleeping on your side, it’s important to have plenty of support. Memory foam pillows are perfect for this purpose; they are extremely comfortable and firm enough to maintain good posture all night. Click here to discover the ideal pillow choice for side-sleepers.
Sleeping on your back
The supine position is simple; straight back, limbs neutral. If asked to conjure an image of someone relaxing, it’s what most of us would imagine.
Benefits of sleeping on your back
Neutral position prevents aches and pains
The key strength of supine sleeping is that you are resting in a neutral position; that is, the head, neck, and spine are in alignment, and weight is distributed evenly when you have a properly sized pillow under your head and your knees. This reduces the risk of excessive pressure in one area, numbness, and aches.
Drawbacks of sleeping on your back
Increased snoring
If you are a snorer or sleep beside someone who is, you will know that sleeping on the back increases the volume and depth of snoring. This is due to vibration caused by the tongue and soft palate at the back of the throat. Snorers should restrict time spent sleeping in this position, and try their side instead.
Not ideal for sufferers of sleep apnea
The issue explained above is far more dangerous in sufferers of sleep apnea. Pauses in breathing caused by the condition are often worsened by sleeping in this position. It is best to avoid supine sleeping entirely or to have the upper body elevated at an angle. This can be achieved with a wedge pillow. Of course, if you suffer from sleep apnea, make sure to seek the advice of your physician before attempting this position.
Sleeping on your stomach
At Ravenswood Chiropractic we see lots of neck pain caused by stomach sleeping, and we don’t recommend it. In fact, we help you find ways to break the habit and find another position (or two) that is more comfortable for you. If you do sleep on your stomach regularly, consider switching to your side at least occasionally, to minimise adverse effects such as neck pain.
Drawbacks of sleeping on your stomach
Flattens the natural curve of the spine, which can lead to back pain
The prone position makes it difficult, if not impossible, to maintain a neutral spine. This means that the body is not aligned, and more significantly, that the natural curve of the spine is disturbed. When repeated over time, it can lead to considerable back pain. Consider switching to one of the side-sleeping positions to alleviate this.
Neck strain caused by sleeping with the head to one side
When sleeping on the stomach, the head must be turned to facilitate breathing. When the head is locked in position for several hours, it causes substantial strain on the neck. This can become inconvenient as an acute injury, and debilitating if sustained over time. If you notice frequent neck strain caused by your sleep position, try to make side-sleeping a habit, and if you do roll over to your front, make sure your neck has plenty of pillow support.
Considered the worst position by sleep experts
Given the negative effects caused by prone sleeping, as well as limited benefits, sleep experts generally consider this position to be the worst. As such, it is a good idea to try to train yourself to find comfort from another position.
Don’t forget that finding the perfect sleep position is a trial-and-error process. Certainly, consider which position is most helpful to your unique health circumstances, but the priority is to ensure optimal comfort and restful sleep.
How to Know If Your Sleep Position Is Contributing to Pain
Your body often gives clear signals that something is off.
Common signs include waking up with stiffness, headaches, neck pain, shoulder discomfort, or numbness in the arms or hands. Some people also notice burning or tingling sensations in the legs or feet at night.
If symptoms improve as you move around during the day, sleep position and support may be part of the picture.
When Changing Position Is Not Enough
Improving your sleep position can absolutely help, and for many people it is a great place to start. But it is not always the whole story.
If you are still waking up in pain after making adjustments, it may be a sign that something deeper is contributing. Issues like joint irritation, disc involvement, or nerve sensitivity can all affect how your body responds to being in one position for several hours.
In those cases, your sleep position may still play a role, but it is not the root cause. That is why some people do everything “right” with their setup and still do not feel the improvement they expect.
Your Sleep Setup Matters
Your sleep position is important, but it is only part of the picture. The support underneath you and around your neck plays a big role in how your body feels by morning.
A pillow that is too high or too flat can leave your neck strained for hours at a time without you realizing it. The same goes for your mattress. If it is too soft, too firm, or no longer supportive, it can put extra pressure on your spine and joints while you sleep.
The goal is to create a setup that keeps your body supported and aligned so your muscles can relax instead of compensating throughout the night.
If you want to take a closer look at your setup, you can start here:
When to Get Help
If you are consistently waking up in pain, or if you notice symptoms like numbness, tingling, or radiating discomfort, it may be time to take a closer look.
At Ravenswood Chiropractic in Andersonville, Chicago, we help patients determine whether their symptoms are coming from sleep position, poor support, or an underlying joint, disc, or nerve issue.
Frequently Asked Questions
What is the best sleeping position for back pain?
Most people do best on their side or back with proper support, but the right position depends on the source of the pain.
Can side sleeping cause shoulder pain?
It can if the shoulder is compressed or not properly supported.
Why do my arms go numb at night?
This is often related to pressure on nerves or poor positioning of the shoulders or neck.
Can sleep position cause sciatica?
Certain positions can aggravate nerve irritation, especially if the lower back or hips are not well supported.
Why do my feet burn at night?
This may be related to nerve sensitivity or neuropathy, which can feel more noticeable at night.
Dr. DeFabio D.C. is a highly regarded chiropractor in Chicago who focuses on helping his patients achieve optimal health and wellness. He takes a holistic approach to care, treating symptoms and addressing underlying issues to promote long-term healing. Dr. DeFabio D.C. is passionate about empowering his patients to take control of their health and live their best lives. You can find him surfing, skateboarding, and volunteering at the Lakeview Food Pantry when he’s not in the office.
