A physiotherapist has warned there are common sleep positions that could put ‘unnecessary strain’ on your spine – but there are simple tweaks you can make to improve your sleep
Many of us have a preferred sleeping position, but comfort doesn’t always equate to health benefits. A physiotherapist has warned that some common sleep positions could be putting ‘unnecessary strain’ on your spine.
Talking to the Mirror, Sammy Margo, a Sleep Expert at Dreams, explained: “When it comes to sleep, we generally adopt one of four main positions: on the right side, left side, back, or front. While some people prefer sticking to a single position through the night, others may change positions frequently.
“Regardless of your go-to position, I recommend maintaining a ‘midline position.’ This means keeping your head and neck in line with your spine to avoid unnecessary strain and ensure balanced support.”
The expert revealed: “For those who sleep on their stomach, common postures involve either lying with arms by the sides or wrapped around the pillow. Some even tuck their hands around the pillow while turning their head to one side. As a physio, I tend to avoid encouraging this position, as it often twists the neck too much to one side, increasing the risk of asymmetrical stress.”
Equally, anyone who sleeps on their back needs to be aware of how they position themselves. “Back sleeping also has variations, with arms either down by the sides or up near the pillow. However, if you’re a back sleeper, try to avoid extending your legs too straight, as this can arch the back, potentially straining the lower spine too much,” said Sammy.
The expert added that it could be worthwhile switching to a memory foam mattress if you experience back pain. She explained: “Memory foam contours to the body, offering targeted pressure relief and reducing stress on sensitive areas. By cradling the body in alignment, memory foam helps reduce pain and discomfort, making it a great option for a restful night.”
