Is your pillow placement correct?

We have been receiving a lot of questions in our practice as what the proper sleeping position is and what is the correct way of achieving this. For those finding it difficult to re-train their bodies into new sleeping patterns the following are ways you can achieve the most proper sleeping position that is most beneficial to spinal health.

First off, the human spine is meant to have 3 "c-shaped" curves as the following image demonstrates:


From the side, the spine resembles an "S" (which is comprised of the 3 "C" shapes mentioned previously) with the lordotic cervical curve being the first from the top followed by the kyphotic thoracic and lordotic lumbar curves (from the top down). When in proper alignment the spine provides movement as well as protection to the delicate nervous system within the vertebral canal.

Now, there are 3 positions that we typically sleep in: our backs, stomach, or sides. Although lying on our back and sides puts the least amount of strain on our spine, some of us find it difficult to break the habit of sleeping face-down or on our stomachs. If you find yourself within this category (which, again it is not recommended due the extension placed on the lumbar spine) the following demonstrates proper pillow placement:


Again, we do not recommend this position because you are most likely turning your head to one side. By keeping your head in a rotational position for at least 6 hours is detrimental to the curvature in the neck and in essence your health.

For those of us who sleep on our backs you would want to place a cervical pillow behind your neck and a regular pillow under your legs for proper support of your lumbar spine:


For those of us who sleep on our sides use a cervical pillow to support our necks and place a pillow between our legs, again for maintaining proper curvature and stabilization to our lumbar spines:


We hope this has been informative. For any additional information about how to get the most out of your sleep call us at (904) 425-8070 or email us at info@livewellforlife.net.