One of the most common and comforting sleeping positions is the foetus. This involves resting on your side with your arms out and your legs slightly bent. If you prefer this way of lying down, you’re in luck as it’s effective at keeping the muscles, discs and ligaments in your back in an optimal position. It also helps you to breathe freely and can reduce the risk of acid reflux.
To achieve the midline, simply place a pillow between your knees. Also, if you have a soft mattress or an hourglass figure, it helps to put a pillow under your waist. Make sure your arms stay stretched out in front of you too so they don’t go dead.
Unfortunately, the news isn’t so good if you like lying on your back in the soldier position (legs in line and your arms by your side) or in the starfish (legs and arms outstretched). Resting on your back like this increases your risk of snoring. Even if this doesn’t bother you, it could be problem for your partner. These positions also increase your risk of heartburn.
On the plus side though, it is possible to hold your midline while on your back. To do this, place pillows under your knees to help relieve the pressure on your lower back. Better still, use an adjustable bed to achieve the same effect. Also, make sure you have enough pillows under your head to provide support without causing your head and neck to tilt backwards or forwards.
Experts advise against sleeping on your front in the freefaller, or skydiver, position with your arms up by your face. This posture can lead to stiffness in your neck and pins and needles in your hands. Also, if your bed is too soft, it can put asymmetrical pressure on your spine. If you struggle to sleep unless you’re on your front though, there are ways to make this position better. For example, you can reduce the strain on your neck by placing a pillow under one side of your torso.
By bearing simple suggestions like these in mind, you could improve the quality of your sleep and boost your back health.