{"id":12450,"date":"2025-03-13T16:44:00","date_gmt":"2025-03-13T20:44:00","guid":{"rendered":"https:\/\/dev.physioextra.ca\/en\/health-tips\/the-best-sleeping-position-for-pain-free-nights-2\/"},"modified":"2026-04-21T15:42:44","modified_gmt":"2026-04-21T19:42:44","slug":"sleeping-position","status":"publish","type":"post","link":"https:\/\/physioextra.ca\/en\/health-tips\/sleeping-position\/","title":{"rendered":"The Best Sleeping Position for Pain-Free Nights"},"content":{"rendered":"

How to choose your sleeping position?<\/h2>\n

If you have back pain<\/h3>\n

Sleeping on your side: the ideal position<\/strong><\/h4>\n

For those experiencing back pain, the best sleeping position is often on the side<\/span>. Placing a pillow between your legs<\/span> can help prevent spinal twisting, which may worsen discomfort. The key is to avoid pressure on your back and find a position that feels comfortable.<\/p>\n

\"dormir<\/p>\n

If you prefer sleeping on your back<\/strong><\/h4>\n

Sleeping on your back is also an option if it feels comfortable for you. However, this position can sometimes increase back discomfort since it naturally arches the spine. To reduce pressure, try placing a thin pillow under your knees<\/span>. This small adjustment may help relieve your pain.<\/p>\n

\"dormir<\/p>\n

Sleeping on your stomach: best to avoid, but a compromise exists<\/strong><\/h4>\n

It\u2019s best to avoid sleeping on your stomach<\/span>, as this position keeps the spine extended and slightly rotated. Spending an entire night in this posture can be demanding and irritating for an already sore back.<\/p>\n

If sleeping on your stomach is the only way you can rest, try this compromise: Use multiple pillows or a body pillow under your stomach and pelvis to position yourself in a \u201cthree-quarter\u201d posture\u2014somewhere between sleeping on your stomach and sleeping on your side.<\/p>\n

\"mauvaise\"dormir<\/p>\n

If you have neck pain<\/h3>\n

Avoid: sleeping with your arms in the air<\/strong><\/h4>\n

If you suffer from neck pain, avoid sleeping with your arms raised<\/span>, regardless of your sleeping position. This habit can create excessive tension in both the neural (nerve) and muscular systems, which may worsen neck pain. It can also cause tingling or numbness in your hands upon waking.<\/p>\n

\"mauvaise\"mauvaise<\/p>\n

Supporting your arm: the ideal position<\/strong><\/h4>\n

To ease neck or shoulder pain, try placing a pillow under your arm.<\/span> If you sleep on your side, put the pillow under your top arm<\/span>. If you have a painful shoulder, it\u2019s usually more comfortable to sleep on the opposite side while supporting the sore shoulder with a pillow. If you sleep on your back, place a pillow under your arm so that it supports your hand resting on your stomach.<\/p>\n

\"position\"position<\/p>\n

Neck alignment matters<\/h3>\n

Proper neck alignment is crucial in any sleeping position<\/span>. To prevent muscle tension, your neck should be well-supported and not tilted too far up or down, whether you sleep on your side or your back.<\/p>\n

\u00a0\u00a0<\/span><\/p>\n

Again, it\u2019s best to avoid sleeping on your stomach<\/span>, as this position keeps the neck in rotation and extension. If this is the only way you can fall asleep, try the same compromise recommended for lower back pain: Use multiple pillows or a body pillow under your stomach and pelvis to shift into a \u201cthree-quarter\u201d position between sleeping on your stomach and your side. This reduces excessive neck rotation.<\/p>\n

KEY TAKEAWAY: <\/strong>The most important factor in choosing your sleeping position is comfort.<\/span> Some people can sleep in any position, while others can only rest in a specific way. Choose the position that feels most comfortable to help you fall asleep, then adjust it as needed to relieve pain.<\/p>\n

Choosing the right pillow and mattress for quality sleep<\/h2>\n

Choosing the right pillow<\/span><\/h3>\n

Once again, comfort should be the number one factor <\/span>when selecting a pillow. Your pillow should support your head and conform to the shape of your neck <\/span>to ensure proper alignment. Generally, you\u2019ll need a thinner pillow if you sleep on your back and a thicker one if you sleep on your side. If you switch between these positions throughout the night, opt for a more flexible pillow that allows you to adjust its thickness.<\/p>\n

Choosing the right mattress<\/span><\/h3>\n

Comfort is also the top priority when selecting a mattress.<\/span> If you suffer from back or neck pain, it\u2019s best to choose a mattress that is neither too firm nor too soft<\/span> to prevent muscle spasms during the night.<\/p>\n

A useful tip for couples: You shouldn\u2019t feel movement when your partner turns over in bed. You also shouldn\u2019t feel your body leaning toward their side when you\u2019re both lying down. If this happens, it may be a sign that your mattress is too soft.<\/p>\n

These simple tips should help improve your nighttime comfort. Give them a try! And if your sleep-related pain persists, don\u2019t hesitate to book a physiotherapy appointment<\/a> for professional guidance.<\/p>\n","protected":false},"excerpt":{"rendered":"

How to choose your sleeping position? If you have back pain Sleeping on your side: the ideal position For those experiencing back pain, the best sleeping position is often on the side. Placing a pillow […]<\/p>\n","protected":false},"author":1,"featured_media":11677,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[441,567,556],"tags":[],"class_list":["post-12450","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-health-and-well-being","category-sleep","category-wellness-tips"],"acf":[],"yoast_head":"\nThe Best Sleeping Position for Pain-Free Nights | PhysioExtra<\/title>\n<meta name=\"description\" content=\"Discover the best sleeping positions and tips from a physiotherapist to alleviate back and neck pain for a restful night's sleep.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/physioextra.ca\/en\/health-tips\/sleeping-position\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" 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