A Chiropractor’s Simple Rules for a Pain-Free Night’s Sleep

A chiropractor and spine specialist has offered a set of simple rules for achieving a pain-free night’s sleep. The first rule? Avoid two of the most common, yet harmful, positions. The expert explained that your sleeping posture is a critical, and often overlooked, component of your overall health. A good position allows the spine to rest and recover, while a bad one actively causes strain.
The specialist warned that the consequences of a poor sleep posture are serious. What starts as minor morning stiffness can, over time, develop into chronic back and neck pain and even a lasting posture imbalance. Your energy levels and overall well-Bbeing are directly linked to the quality of your rest.
The first rule is: Don’t sleep on your stomach. The specialist cautioned that this “unnatural” posture forces you to twist your neck to one side for hours. This sustained rotation strains neck muscles and can compress nerves. It also causes the lower back to arch excessively, putting undue stress on the lumbar region.
The second rule is: Don’t curl up too tightly. The expert noted that while the fetal position “feels super comfortable,” tucking your knees tightly to your chest “rounds the spine too much.” This over-stretches the back muscles, tightens the hip flexors, and restricts deep breathing, which can lead to chronic mid-back pain.
The final rule is: Do maintain your spine’s natural curve. The specialist recommends lying on your back with a small pillow under your knees, or on your side with a supportive pillow between your legs. These positions distribute weight evenly, prevent strain, and allow for a truly restorative night’s sleep.