What’s the best sleeping position?

Which position is best to sleep in?

We spend 6 to 8 hours a day sleeping, time that is essential for the body’s recovery, repair and growth. Most of us have also awoken with a sore back or a stiff neck from sleeping awkwardly.

The most comfortable sleep position, mattress and pillow arrangement will be whatever enables the body to remain in a neutral, compression free, middle range position for most of its joints. Joints held at either extreme end of their range of movement for a length of time can become painful and irritated by this sustained position.

What is the best position for sleeping at night? The worst position is sleeping on the tummy. The neck is always twisted in one direction for most of the night causing uneven pressure on the cervical vertebral joints in the neck. There is also unbalanced tension in the muscles of the neck. Spending hours lying on the front can also cause compression of the facet joints, small joints on the back of the vertebra, causing back ache.

For most people sleeping on the side is ideal. The knees and hips should be slightly bent up with a small pillow between the knees. This small pillow between the knees reduces pressure points building up between the bony insides of the knees. This pillow has the added advantage of preventing the pelvis from falling forwards rotating the lumbar spine. Many with shoulder pain or hip pain find sleeping on the painful side to be difficult as there is hours of pressure on the painful area, which can be very uncomfortable.

The other recommended sleep position is lying on the back, with 1 or 2 pillows under the knees to reduce the arch in the lower back. Lying flat on the back with the legs flat tends to cause an arch in the lower back, which can cause stress on the facet joints of the lower back and shortening of the muscles in the low back.

Why Do I Wake Up With A Stiff Neck?

4 Common Reasons To Wake Up With A Stiff Painful Neck:

1. Poor Sleep Position– Sleeping in an awkward position, such as on your stomach with your head turned to one side, can strain neck muscles and joints overnight.
2. Pillow Problems– A pillow that is too high, too low, or lacks proper support can cause a lack of support straining your neck.
3. A Cold Draft – Cold air blowing onto the neck from a window or air-conditioning can cause the neck muscles to tense up over night- causing stiffness on waking.
4. Underlying Conditions – Conditions like arthritis, cervical disc issues, ankylosing spondylitis or previous injuries can make the neck more sensitive to stiffness after sleeping.

Frequently Asked Questions About Sleep Positions (FAQs)

1. How does my sleep position affect my back pain? Your sleep position can either help relieve or exacerbate back pain. Keeping a neutral spine alignment during sleep reduces pressure on the spine’s structures, promoting relaxation and recovery. Conversely, improper positioning can strain muscles and ligaments, leading to increased pain.

2. Is sleeping on my stomach really that bad? Yes, sleeping on your stomach is generally discouraged by our physios. This position can lead to hyperextension of the lower back – compressing the facet joints and turning the head to one side, causing neck strain.

3. Should I sleep with a pillow between my knees? Absolutely. For side sleepers, sleeping with a cushion between the knees helps maintain proper alignment of the hip, pelvis and spine and relives pressure of the knobbly knees squeezing together. People with wider hips this is very important sleep adjustment to help.for people with wider hips.

4. How many pillows should I use under my head? The goal is to keep your neck aligned with your spine. Our physios typically recommend one to two pillows. Avoid elevating the head excessively, leading to neck strain. It’s essential to choose a pillow that supports the natural curve of your neck.

5. Does the type of mattress influence back pain? Yes, the right mattress plays a pivotal role in spinal health. A medium-firm mattress often provides a balance between support and comfort, helping maintain proper spine alignment and reducing back pain.

6. Are adjustable beds beneficial for back pain sufferers? Generally our physiotherapists advise against using adjustable beds for sleeping. These beds are mostly helpful for people with significant mobility issues and we only recommend them on a case by case basis.

7. How can I train myself to adopt a better sleep position? Sleep is a habit and changing habits takes time. Be patient. Using strategically placed pillows can encourage and maintain desired positions. For example, placing a pillow behind your back can prevent rolling onto your back.

8. Can poor sleep posture lead to long-term issues? Consistently poor sleep posture can contribute to chronic back and neck pain over time. Ensuring proper alignment during sleep is crucial for long-term musculoskeletal health.

9. Should I use a memory foam pillow or mattress? Our physio team have helped over 30,000 people and our experience with memory foam is many people love them and many dislike them. If your sleep currently is disturbed due to pain, experiment with changes to reduce pain.

10. What is the best sleep position for people with wider hips? Our physios experience and recommendations are to either sleep on your back with 1-2 pillows under your knees or if you are a side sleeper and have wider hips- we recommend using 1-2 pillows between the knees to maintain neutral alignment of the hips and pelvis.

Expert Physiotherapy in London – BOOST PHYSIO

At BOOST PHYSIO, we are committed to helping you recover faster and get back to doing what you love. Our expert physiotherapists provide tailored treatment plans designed to address your specific injury or condition, ensuring the best possible recovery.

Why Choose BOOST PHYSIO?

✅ 9 Convenient Clinic Locations Across London

We are a leading private physiotherapy provider with 9 High Street physiotherapy clinics across North and North West London, offering top-quality treatment for muscle and joint injuries, sports rehabilitation, and post-surgery recovery.

✅ Specialist Physiotherapy for All Conditions

Our experienced physiotherapists specialise in treating:

Sports injuries

Neck and back pain

Knee pain and joint issues

Post-surgery rehabilitation (e.g., ACL reconstruction, knee replacement)

Mobility and movement difficulties

Where to Find Us

BOOST PHYSIO clinics are conveniently located in:

📍 North London & North West London:

Mill Hill NW7

Elstree WD6

Swiss Cottage NW3

Hampstead NW3

Hendon NW4

East Finchley N2

Muswell Hill N10

Borehamwood WD6

Kensington High Street W8

We also provide physiotherapy to patients from Hendon NW4, Cricklewood NW2, Hampstead NW3, Belsize Park NW3, Kilburn NW6, Queen’s Park, Finchley Road, Golders Green NW11, Swiss Cottage, Willesden Green NW10, Fortis Green, Crouch End, Muswell Hill N10, Southgate, Wood Green N22, and Highgate N6.

At our Elstree and Borehamwood WD6 clinic, we treat residents from Stanmore HA7, Edgware HA8, Bushey WD23, Radlett WD23, and Aldenham.

Same-Day Physiotherapy Appointments – Including Weekends

⏰ Appointments available from 8 AM to 9 PM, including weekends and emergency physiotherapy sessions on Saturdays and Sundays.

Book Your Physiotherapy Appointment Today

Don’t let pain hold you back! Get expert physiotherapy treatment today and start your journey to recovery.