The Best Sleeping Position For Your Spine

As an English-speaking chiropractor in Tokyo, I often hear, "What is the best sleeping posture to support my spine?" To determine the best position, you first must understand what posture does for you in general.

What Is Good Posture?

Your spine's alignment should always maintain its three natural curves: cervical (neck), thoracic (upper back), and lumbar (lower back). These curves are crucial because they create the structure that supports our spinal cord. When the spinal cord rests within these curves, it is relaxed. However, if these curves are flattened or distorted for extended periods, it places stress on our neurological tissues, potentially leading to dysfunction in our organs, muscles, and tissues. Therefore, it is important to support this structure consistently, even while sleeping.

Is Stomach Sleeping Healthy?

To understand sleeping posture, it's helpful to first consider standing posture. When standing, it's important to align your head with your spine, and the same principle applies when lying in bed. For those who sleep on their stomachs, picture sleeping such that your body and face are facing the same direction. To maintain this position, you would essentially have to press your face into the pillow, which isn't feasible, right?

To look at it another way, if you sleep on your stomach, you have to turn your head to one side in order to keep breathing all night, right? Now imagine your body in that position but standing upright. You would be standing such that you would be turning to look in one direction for hours at a time. That doesn't sound fun for your neck. So, stomach sleeping is not a healthy option.

Neck Support For Sleep

Back sleeping and side sleeping are better options. However, we have to consider maintaining the curves of the spine. If you are a back sleeper, it is important not to use a pillow that unnaturally pushes your head forward. Again, think about that position while standing. Your head would be shoved forward and the muscles and ligaments of your neck and upper back would be strained. Try a small cylindrical pillow or a rolled up towel under your neck for support so that the back of your head still touches the mattress but your cervical curve remains intact.

Side sleeping takes a bit of consideration as well. You want your neck to remain in line with the rest of your spine but you don't want your head to be pushed up to one side or drop down too far. This would be like standing with one ear leaning down toward one shoulder. Again, not a very comfortable or ergonomic position. Check the distance between your neck and the edge of your shoulder to find the right size for a pillow.

If you are a back-to-side mover in the night, there is also a solution for you. The Therapeutica sleeping pillow is shaped such that it supports your head on the sides but also your cervical spine in the center. You can find it for sale online but make sure you measure yourself for the correct size before you purchase.

Chiropractic Care For Better Sleep

‍The top comment I hear after people get adjusted for the first time is, "Wow, I slept better than I have in years." Getting your nervous system and spine checked by a chiropractor can help determine what factors are contributing to your poor sleep. Chiropractic care helps the nervous system normalize so all functions in your body can operate better, including your sleep.

Ready to get some answers about your sleeping posture? Book an appointment with Dr. Ariel Thorpe at Electra Chiropractic. We are the only native English speaking chiropractic office in Tokyo. Dr. Ariel is also licensed and registered in California, USA, and Hong Kong.