Thank you for joining us on today’s livestream where we talked about the best sleeping posture you can use if you’re struggling with back pain.

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Improving your quality of sleep when you have lower back pain is so important to help your body to heal. We’re going to go through a few different sleeping options for both back and neck pain to help you get most comfortable.  For the lower back, sleeping on your back might be best. You may find it more comfortable if you do sleep on your back is to pop a pillow underneath your legs. This can round the spine so is not ideal, but the aim is to help you sleep better.  Lying on your side with a pillow between your knees. It’s more easy to maintain good posture when you’re on your side provided you don’t round yourself into a ball. Having a pillow between the knees can take the pressure off the glutes.  Alternatively, popping a pillow underneath the waist might be helpful as you may find if your waist is smaller or hips wider, that you get a droop in the middle of your spine. Popping a pillow can help to keep your spine is a straighter position.

For the neck, lying on your side with a pillow that effectively fills the gap between your shoulder and head will be helpful. A tempur pillow or orthopaedic pillow will be helpful for this as long as you have the thicker side in the crook of your neck, so your head can drop back. If you have the thicker side at the back, your head will be propped up which is not going to be helpful. You can make a pillow rather than buying one, just by scrunching up one side of the pillow to fill that gap.   If you’re doing exercises where you’re lying on your back - for example deadbugs or marching bridges, you might find it helpful to have a pillow underneath the neck if you’re experiencing a lot of pain. For the few minutes you’re doing these exercises, being more comfortable is going to give you good results with the exercises, and the position you’re holding it for is not going to be enough to cause any lasting damage.

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