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The Many Benefits of Sleeping with a Pillow Between Your Legs

It’s no secret that good posture is important within our everyday lives, however, what some people may not know is that maintaining your body’s perfect position posture doesn’t just apply to sitting and standing. When you sleep, the muscles in your back start to relax and heal over time, so it’s really important that we maintain good posture, even whilst getting our forty winks.

We have three main curves in our spine; lower, middle, and upper. Maintaining these whilst asleep is perhaps something most people don’t think about, but it’s essential to do so.

Back pain can make it difficult to get a good night’s sleep, but depending on how you sleep, you could be making things worse for yourself.

Can Pillows Help With Preferred Sleeping Positions?

The minute we climb into bed, we adopt a preferred sleeping position without giving much thought to it; we don’t realise that what we perceive to be comfortable is actually doing us more harm than good.

Misalignment whilst sleeping is a big issue, affecting our bodies by placing stress on the spine.

We use pillows every day to rest our heads on whilst sleeping, but we should be using them more – in fact, many experts believe that sleeping with a pillow between your legs and knees can actually help your posture.

The Benefits of Sleeping With a Pillow Between Your Legs

  • It adds comfort and eliminates pressure and muscle tension:

When you lay in your bed to sleep, your knees generally guide themselves together. However, this can place a lot of muscle tension in your lower back and your hips as your leg pulls from your spine.

Placing a pillow between your legs in this position can help to reduce the muscle tension by preventing your legs from pulling, providing you with a better night’s sleep, and less pain and undue stress on your back in the morning.

  • It reduces lower back pain, muscle cramps, varicose veins and sciatica:

Lower back pain is a common problem for many, so finding a comfortable sleeping position can be a challenge. People with muscle cramps, such as, period pain, varicose veins, and sciatica are often in agony when trying to sleep.

Sleeping with a pillow or two between your legs or knees can help to alleviate the pressure on your lower back and your hips. In turn, the alleviation can reduce swelling in your lower back, allowing you to receive a good night’s sleep.

  • It gives a ‘straight’ side sleeping position:

Sleeping when your back hurts can be incredibly awkward and painful, especially when trying to keep your back in a straight position.

Placing a pillow between your knees can aid your back into a neutral position where it’s neither flat nor arched; this keeps your top leg from falling over your bottom leg.

  • It prevents your hips from rotating:

When your hips rotate, they cause your spine to become unaligned, which will naturally happen throughout the day. However, whilst sleeping, you want to ensure that your spine is aligned as possible to reduce further pain in the morning.

Laying on your side with a pillow between your needs will ensure your legs and pelvis are kept level. If one leg falls over the other, your pelvis and hips will rotate. When your spine is aligned, pressure is taken off of nerves promoting a healthier nights’ sleep and a far less achy body!

  • It improves blood circulation:

Have you ever woken up with pins and needles or numb legs? Can you recall a cramping or tingling sensation around your toes? Poor circulation whilst sleeping can be caused by several factors, one of which is where pressure is put onto the vena cava, which is a major vein carrying blood to the heart and back. Placing a pillow between your legs and maintaining a slight elevation for your feet can help facilitate blood flow more naturally through your lower extremities.

  • It’s ideal for pregnant women:

Trying to get comfortable when you’re pregnant can be a real nightmare; most positions are found to be uncomfortable, especially the further along your pregnancy term you are through. Placing a pillow between your legs or knees promotes better posture and can give you a more restful night’s sleep, supporting the muscles and alignment in your body.

Combatting Posture Problems with Good Sleep

Although there isn’t much scientific backing, experts confirm that people who have sleep problems often have more issues with back pain than others.

It’s a vicious circle – because that pain can then affect the quality of sleep, causing people to wake more frequently, affecting people’s mood and the ability to function.

So if you’re suffering from posture problems, then a pillow between the legs – alongside, of course, a quality mattress – may give you a better night’s sleep.

Find your perfect mattress Now

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Why women should sleep with pillows between their knees

Your sleeping says a lot about you. There are certain sleeping positions that will do you more harm than good. It is good to understand the pros and cons of different sleeping positions before jumping to any bandwagon. There are positions for pregnant women and other special persons. Have you ever slept with a pillow between your legs? Here are reasons to sleep with a pillow between your knees.

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Comfort: It can be a great idea for women to sleep with pillows between their knees because it adds comfort. If you would like to enjoy long hours of comfortable sleep at night then it is high time you considered the idea of sleeping with a pillow between your knees

Support: Sleeping with a pillow between the knees supports the lower part of the body by positioning the hips, legs, and knee in a right alignment. No more back pain: It is common for women to experience back pain at different stages of their lives. Persons who suffer from back pain, varicose veins, sciatica and muscle cramps are advised to find a pillow and put the same between their knees while sleep.

Reduces stress in the knees: The stress in the knees can make sleep hard for women. Placing a pillow between the knees ensures that you do not experience stress in the knees over time. The pressure on the legs will be a thing of the past if you embrace this new tactic.

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Best Sleeping Positions for Back Pain – 100% Chiropractic

A good night’s sleep is so critical to maintaining physical energy and clarity of thought that doctors recommend 7-9 hours of sleep for adults. Sleep affects reaction times, decision making, and emotional state. But, when you suffer from back pain, restful sleep can seem like a challenge. The worst sleeping positions for those who suffer from back pain are ones that put stress on the neck, back, or hips. The best way to sleep will support the natural curve of the spine and place the head and neck in proper alignment.

The Best Sleeping Positions to Reduce Back Pain

Flat on Your Back

When the spine is not twisted or bent out of alignment, back pain is naturally reduced. Sleeping on your back is actually one of the best sleeping positions for back pain as it allows your body to follow a natural curve and reduces stress on the spine. Use a small pillow to form a gentle curve on the neck, and one under the knees to minimize pressure points.

On Your Side

Sleeping on your side with a pillow between your knees that are slightly bent will allow the body to rest in its most natural position for the spine. Yet, if done incorrectly, it can pull the spine out of position. A firm pillow between the knees and an equal thickness pillow under the head and neck will align your pelvis, neck, and back. If your mattress is very soft, it may be necessary to add extra pillows at any gaps between your body and the mattress.

Fetal Position

This position is recommended for those with a herniated disc or pain associated with pinched nerves of the spine. Lying on your side with knees curled towards the chest is one of the best ways to sleep to relieve the pressure and pinching pain that is caused by compressed vertebrae or damaged spinal cord nerves. But the fetal position does put the spine out of alignment, therefore use trial and error to determine if this position alleviates your back pain.

The Worst Sleeping Positions

If you suffer from chronic back pain and have trouble falling or staying asleep, it is possible you are sleeping in a position that aggravates your particular medical condition – which may be the case if you are sleeping in one of the following positions:

  • Sleeping on your stomach can cause lower back pain because when you position your head sideways while lying on your stomach, your cervical spine is out of alignment. This puts pressure on your spinal cord and can cause tingling, numbness, or pain in the lower back.
  • Awkward leg positions such as one leg higher than the other or one leg flopped off the side of the mattress can create twisting of the spine, and/or hip joint and pelvis misalignment. These positions can also strain muscles and ligaments that can trigger back pain.

3 Tips for Sleeping Well

  1. When you awake, you can exacerbate problems with the back and hip, along with the muscles and joints connected to them. If you have back pain, when you rise in the morning raise your body slowly from the bed and avoid any jerking motions or awkward twisting. It’s best to roll on your side first, bend your knees, then gently swing legs to the floor while using your hands for support.
  2. Your chiropractor is the best source of information concerning the type and firmness of mattress that is best for your back pain – not the store salesperson! Usually a soft mattress is not recommended because it will allow the back to curve out of alignment – no matter which position you sleep in. The combination of a good mattress and the right sleeping position can do wonders for back pain.
  3. Don’t neglect a good pillow and the angle of your head/neck while sleeping. You may need to test a few pillows to find the best ways to sleep with the appropriate firmness, but sleeping with just one pillow or no pillow at all may be the answer to spinal cord alignment issues.

Discuss your sleeping and back pain problems with a professional at 100% Chiropractic for more advice on the best ways to sleep while dealing with back pain. Our services not only include corrective care for the back and other joint and muscle issues, but we also have trained massage therapists, family wellness, prenatal and pediatric care as well. We have multiple locations throughout the US, so schedule an appointment with us today to get back to 100% wellness!

8 Reasons To Buy The Eight Sleep Pod Today

Whether you fall asleep sprawled out on your back or curled up in a ball, the position you sleep in seriously affects the overall quality of your night’s sleep. Sleep position can play a role in snoring, heartburn, or even wrinkles. And some positions are better than others (sorry, stomach sleepers).

If you think your sleep position is affecting your ability to have a good night’s sleep, keep reading to learn more about the pros and cons of each sleeping position.

Back Sleepers

Pros: Sleeping on your back is great for the spine, neck, and posture because the back is straight. In an ideal world, you’d sleep on your back without any pillows, as this position leaves the neck in a neutral position. Back sleeping also has its cosmetic benefits. Spending all night with your face in the air, as opposed to smooshed into a pillow, leads to fewer facial wrinkles. So, if you want to look fresh in the AM, back sleeping is the position for you.

Cons: Despite its beloved cosmetic benefits, sleeping on your back is not great for everyone. For those who snore or suffer from sleep apnea, sleeping on your back will only make it worse. Lying on your back causes the back of the tongue to collapse into the airway, which obstructs your breathing and creates those beautiful snoring sounds that have dimmed the lights on so many promising relationships. Most doctors suggest sleeping on your side if you suffer from sleep apnea.

Side Sleepers: Which Side Should You Sleep On?

Pros: Sleeping on your side is the most common sleep position for a reason. If you are a side sleeper, you should consider sleeping on the left side. It alleviates acid reflux and heartburn, boosts digestion, stimulates the drainage of toxins from your lymph nodes, improves circulation, and helps your brain filter out waste. Due to anatomy and the location of your body’s internal organs, these amazing benefits only come from sleeping on the left side versus sleeping on the right side. It’s also important to sleep on your left side in a non-fetal position.

Cons: Sleeping on the left side can put pressure on the stomach and lungs, and affect blood flow, so it is best to switch it up… or you may experience numbness in your arms from resting on one for too long. Finally, this position puts a lot of stress on the shoulders so if you have shoulder aches and pains, try not to sleep on your side.

Stomach

Pros: Stomach sleeping eases snoring, but that’s about it.

Cons: your stomach is probably the worst sleeping position, especially if you have back problems. It flattens the natural curve of your spinal alignment, which can eventually lead to lower back pain. Plus, sleeping all night with your head turned to one side will strain or give you neck pain. If you do prefer to sleep in this position, try sticking a firm pillow under the hips and lower abdomen to give the bottom of the spine a lift, and ensure a better night’s rest.

The Bottom Line

Be aware of your body and overall sleep patterns to consider if your chosen position is the best option for you. For example, if you do suffer from back pain or snoring and sleep apnea, switch up your position to keep your spine aligned. You might find that this makes a huge difference and results in the best night’s sleep that you have had in awhile.

Side Sleepers: How to Sleep on Your Side the Right Way

Best Mattress for Side Sleeping

Finding the best mattress for side sleeping isn’t easy. Many mattress types can satisfy a side sleeper’s needs, but some are definitely better than others. Let’s take a look at what to consider when shopping for a mattress for side sleepers.

What mattress type is best for a side sleeper?

When you sleep on your side, you need a mattress that supports your curved areas: your neck and your waist. The muscles and ligaments of your back heal themselves during sleep. Good sleep posture and spine alignment promote the nightly healing and regenerative process. A supportive mattress helps keep your spine aligned during that restorative period and will have the biggest impact on your quality of sleep. But which mattress offers the best support for side sleepers?

Let’s look at a few mattress types for side sleepers to consider:

  • Foam mattress: This type of mattress is almost entirely made out of foam. The foam layer in these mattresses can have some contour support but may not offer enough for side sleepers.
  • Memory foam mattress: This is a soft mattress that can provide contouring comfort, but memory foam is known for sleeping hot and smelling funny. It also has low responsivity, making it harder to change positions.
  • Gel memory foam mattress: Similar to memory foam, a gel foam layer has contouring support. It takes a little longer to heat up than traditional memory foam, but you are still likely to wake up sweaty.
  • Latex memory foam mattress: Latex foam is more responsive and breathable than memory foam but also more expensive.
  • Innerspring mattress: Traditional innerspring mattresses usually feature a system of springs that are all connected beneath the mattress. Because of this, there is a lot of motion transfer when a partner gets in or out of bed. Innerspring mattresses have a tendency to be too firm for side sleepers.
  • Hybrid mattress: A hybrid mattress contains a pocketed coil base layer and a comfort layer made of foam, pillowtop cotton — or if you’re lucky — the Purple Grid™. The mix of support and softness makes this type of mattress a good pick for side sleepers. The individual pocket coils provide ultimate responsiveness and minimal motion transfer.

What is the Best Mattress for a Side Sleeper?

We think the Purple mattress is the best mattress for side sleepers for many reasons. The patented Purple Grid™, which is only available in Purple mattresses, is an all-natural elastic polymer that perfectly contours to the shape of your body. Soft, responsive, and super breathable, the Purple Grid™ provides proper spinal alignment and all-night comfort.

The Purple Grid™ is gentle on the shoulders and hips. Both get the brunt of the pressure when you’re a side sleeper. The Purple mattress is supportive but also gentle on your pressure points — those places on your body that press down into the mattress when you sleep. If you wake up with pain in your shoulders and hips or numbness in your legs or arms, it’s time to try a pressure relieving mattress from Purple.

All Purple mattresses feature the Purple Grid™, and you can even customize the thickness of this comfort layer with the Purple® Hybrid Premier. For the ultimate side-sleeper experience, we recommend the Purple® Hybrid and Purple® Hybrid Premier. Both models come in standard bed sizes and can ship directly to your front door.

Rest easy with Purple’s 100-night risk-free trial and 10-year warranty.

Best Pillows for Side Sleepers

Pillows aren’t just for your head and neck, they help keep your entire spine in the proper position while you sleep. Your pillow should support the natural curve of your neck—your head shouldn’t curve down nor be propped up too high. A good rule of thumb is that your ear, shoulder, and hips should be aligned.

Test out different pillows until you find the perfect fit. If you have large shoulders, you need a larger pillow. A pillow that’s too high or too flat can cause muscle strain on your back, neck, and shoulders. The ideal side sleeper pillow will be adjustable so you can sleep in different positions comfortably.

Side sleepers actually need two pillows for good alignment and maximum comfort—one for their head and another for their knees. But beware of the fetal position—you don’t want to over-round your lower back.

If you’re sick and tired of pillows letting you (and your head) down, it’s time to put your body in perfect harmony with the Purple Harmony Pillow. Guaranteed not to fall flat and let your head down, this Purple pillow is a side sleeper’s dream come true.

The Purple® Harmony Pillow is made with the same Purple Grid™ technology as Purple mattress, containing over 1500 air channels so you can keep a cool head all night. Responsive, adaptive, and supportive, this pillow will put your joints, your spine, and your smile into perfect harmony.

Is Side Sleeping Bad for Your Shoulder?

Some doctors discourage side sleeping because it can cause damage to the rotator cuff of your shoulder. Side sleepers place a lot of pressure on this group of tendons, so they need a pillow with good support.

Minimize left or right shoulder pain by making sure you’ve got your three pillows in check. You’ll need one to provide proper neck support, one thin pillow between your knees, and one more in front of your stomach.

If you have shoulder pain from sleeping on your side, you can minimize the discomfort by wearing an arm sling to bed. The sling will keep you from sleeping with your arm in a strange and uncomfortable position throughout the night. Of course, you can always sleep on your good side to alleviate shoulder pain, but old habits are hard to break. To help, place a pillow at your back or sleep with your back to the wall to keep from returning to the bad shoulder side.

Make sure you have a mattress that hugs your curves in all the right places, and your pressure points will find sweet relief. A mattress with a little give will provide just the right type of comfort to reduce shoulder pain.

Paroles de Whachadoin’

N.A.S.A.
 (ft.
Nick Zinner , Spank Rock , M.I.A , Santogold )

(M.I.A. and Santogold)
Whachadoin?
All the gals call my house
And they say they see you out
And you put your shit about

Now why you lyin?
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
Whachadoin?
All the gals call my house
And they say they see you out
And you put your shit about
Now why you lyin?
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
Verse (Spank Rock)
My blood bro call me over
Like where you been my brother?
What they got you under?
How’s it been I wonder?
K kid you dream just like me
They brush me off then bite me
Wanna make some money then hype me
Get all dislike just like me
Burn that bridge then write me
Now these girls they like me?
Never give no nerd no pussy
Go straight to the head like books me
I take it all like crooks, see
Wait a second that’s homegirl callin’ me
Hey girl, I been waitin’ all day for you to
(M.I.A. and Santogold)
Whachadoin?
All the gals call my house
And they say they see you out
And you put your shit about
Now why you lyin?
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
Whachadoin?
All the gals call my house
And they say they see you out
And you put your shit about
Now why you lyin?
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
Bridge (Spank Rock):
Don’t be gettin all loose in my Bluetooth
What you gonna believe, me or Youtube?
She ain’t eatin’ my ass like you do
Or take it in the ass like you do
Plus where you been safe haven
Ain’t thin as my skin
And they got this room around me
‘Cause the box they put me in
They won’t think past
Hey girl, I got nooses round my neck
They gonna knock this shed from under me
For reasons you’ll regret
How you gonna dance?
Put your leg up
Go head girl, put your leg up
Go head girl, put your leg up
Go head girl, put your leg up (like this)
(M.I.A. and Santogold)
Whachadoin?
All the gals call my house
And they say they see you out
And you put your shit about
Now why you lyin?
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
Whachadoin?
All the gals call my house
And they say they see you out
And you put your shit about
Now why you lyin?
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!

Chorus: (M.I.A. and Santogold)
Whachadoin?
All the gals call my house
And they say they see you out
And you put your shit about
Now why you lyin?
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
Whachadoin?
All the gals call my house
And they say they see you out
And you put your shit about
Now why you lyin?
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
Verse (Spank Rock)
My blood bro call me over
Like where you been my brother?
What they got you under?
How’s it been I wonder?
K kid you dream just like me
They brush me off then bite me
Wanna make some money then hype me
Get all dislike just like me
Burn that bridge then write me
Now these girls they like me?
Never give no nerd no pussy
Go straight to the head like books me
I take it all like crooks, see
Wait a second that’s homegirl callin’ me
Hey girl, I been waitin’ all day for you to
Chorus: (M.I.A. and Santogold)
Whachadoin?
All the gals call my house
And they say they see you out
And you put your shit about
Now why you lyin?
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
Whachadoin?
All the gals call my house
And they say they see you out
And you put your shit about
Now why you lyin?
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
Bridge (Spank Rock):
Don’t be gettin all loose in my Bluetooth
What you gonna believe, me or Youtube?
She ain’t eatin’ my ass like you do
Or take it in the ass like you do
Plus where you been safe haven
Ain’t thin as my skin
And they got this room around me
‘Cause the box they put me in
They won’t think past
Hey girl, I got nooses round my neck
They gonna knock this shed from under me
For reasons you’ll regret
How you gonna dance?
Put your leg up
Go head girl, put your leg up
Go head girl, put your leg up
Go head girl, put your leg up (like this)
Chorus: (M.I.A. and Santogold)
Whachadoin?
All the gals call my house
And they say they see you out
And you put your shit about
Now why you lyin?
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
Whachadoin?
All the gals call my house
And they say they see you out
And you put your shit about
Now why you lyin?
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!
You lie you lie you lie!

How to sleep with pain

⇠ Back

Added on November 30, 2017
by Blog Admin

Sleeping with pain can be a nightmare. Luckily, we came across a great resource from the Wall Street Journal that we’ve summarized for you below explaining some of the best sleeping positions for various types of pain. Enjoy… and then get some rest!

Sleeping with Shoulder Pain

Try to avoid sleeping on the side of your body with the painful shoulder. Instead, it may help to sleep on your back. If you can’t sleep on your back, sleep on the side without any pain and put a large pillow at chest height and give it a hug.

Sleeping with Back Pain

First, try laying on your back with a pillow under your knees and a rolled towel under the small of your back. This should help maintain your body’s natural curve and is recommended by experts. If you need to sleep on your side, put a pillow between your knees (also good for hip and knee issues). Sleeping on your stomach isn’t ideal for back or neck pain, but if you have to, put a pillow under your pelvis and lower abdomen to help reduce strain.

Sleeping with Neck Pain

Keeping the neck in a neutral position is key if you have neck pain. It’s best to avoid sleeping on your stomach. To keep your neck in a neutral position, experts recommend keeping the pillow above your shoulders or using a rolled-up hand towel to support the base of your neck.

Sleeping with Plantar Fasciitis

The key to sleeping with Plantar Fasciitis is to keep your feet and ankles in a relaxed position. Also, you’ll probably want to avoid tucking the sheets in too tightly.

Sleeping with Acid Reflux

This one isn’t exactly related to pain, but we threw it in as a bonus – because trying to sleep with acid reflux can be tough. Elevating the head is what experts recommend as a way to help you sleep with acid reflux. You can use pillows under your head or you can even place bricks under the front legs of your bed to prop yourself up. Sleeping on your side may also help.

We hope that helps!

If your pain persists or if you’d like to get a checkup from one of our highly-trained physical therapists, you can request an appointment here. Sleep tight!

view more news stories & clinical articles

Low Back Pain

There are several things you can do to prevent or avoid low back pain. These include learning correct posture and strengthening your muscles.

What’s the best way to sit?

Sit in chairs with straight backs or low-back support. Keep your knees a little higher than your hips. Adjust the seat or use a low stool to prop up your feet. To turn in your chair, move your whole body rather than twist at your waist.

When driving, sit straight and move the seat forward. This helps you not have to lean to reach the controls. You may want to put a small pillow or rolled towel behind your lower back if you must drive or sit for a long time.

What’s the best position for standing?

Maintain good posture while you stand. Keep your ears, shoulders, and hips in a straight line, with your head up and your stomach pulled in. Try not to slouch or arch your back. These put added pressure on your lower back. Wear shoes that are comfortable and provide support. If you stand for long periods, rest 1 foot on a low stool to relieve pressure on your lower back. Every 5 to 15 minutes, switch the foot you’re resting on the stool.

What’s the best position for sleeping?

The best way to sleep is on your side with your knees bent. You may put a pillow under your head to support your neck. You also may put a pillow between your knees for added comfort. If you sleep on your back, put pillows under your knees and a small pillow under your lower back. Don’t sleep on your stomach unless you put a pillow under your hips.

Use a firm mattress. If your mattress is too soft, put a 1/2-inch plywood board under the mattress to add support.

What exercises can I do to strengthen my back?

Always stretch your back and body before you exercise. For a gentle stretch, lay on your back with your knees bent. Slowly raise your left knee to your chest and press your lower back into the floor. Hold for 5 seconds. Relax and repeat the exercise with your right knee. Do 10 of these exercises for each leg.

In addition to back exercises, it’s important to stay active in general. Swimming and walking are good exercises to improve your overall fitness.

5 Benefits of Placing A Pillow Between Legs When Sleeping

Why side sleepers should place a pillow between their legs while sleeping

Nothing feels so good as coming home after a long day and lying in bed to get a well-deserved rest. But when tiny aches and pains from your neck or back start to make themselves known when you wake up the next day, sleeping is suddenly not the haven you thought it would be. This might be because you’re sleeping the WRONG way.

Sleeping posture is essential for spine health. You’re asleep for (hopefully) 8 hours a day, often in one position for long periods of time. Ignoring the proper way to support your spine during sleep can cause pain, stiffness, and soreness. And nobody wants to wake up with all that!

The key to a good night’s sleep is to keep your spine in a neutral position. Your spine isn’t stick straight; it’s got a natural S-curve that supports balance and stability. When you sleep – whether it’s on the side or on your back – you need to make sure you position your body the right way. You can do this by choosing an appropriate mattress and using pillows to prop up your spine to a healthy curvature.

The Correct Sleeping Posture for Side Sleepers

Sleeping on the side is the most popular sleeping position. In fact, 74% of people sleep this way! If you’re a side sleeper yourself, check if you’ve got the right mattress. Side sleepers need a softer mattress because their hips and shoulders directly hit potentially painful pressure points: hips and shoulders.

To make sure that you are sleeping comfortably, here’s how you should position your body:

  1. Making sure the pillow under your head is thick enough to bring your neck to the same level as your spine.

  2. Placing a firm pillow between your knees and bending your legs to support your lower back, as shown. Make sure that the pillow extends all the way from your knees to your ankles, so that your knees and ankles are in line with each other.

  3. Your hip bones should be stacked directly on top of each other so that your spine remains in a neutral position. Think of your hip bones as headlights that should be pointed forward.

WATCH VIDEO: Avoid Back Strain While Sleeping on Your Side

Benefits of placing a Pillow Between Legs

Sleeping on your side without proper support can put the spine in a bent or twisted position. If it stays this way the whole night, it can cause the joint to be stressed. Here are some benefits to putting a pillow between your legs when you sleep on your side:

  1. It adds comfort and eliminates pressure by keeping the knees on top of one another. This ensures that your hips and pelvic area are aligned.

  2. It reduces the stress on the hip as it prevents it from rotating and pulling the spine out of alignment.

  3. It’s great for people who suffer from lower back pain or leg pain, especially those with sciatica. When you sleep on your side, your upper leg might roll forward to rest on the mattress. This twisting pressure on the lower back can irritate the sciatic nerve.

  4. Side sleeping is also useful for those with breathing abnormalities, like sleep apnoea. In this sleeping position, your airways are more stable and less likely to restrict air. Keeping your spine aligned, reduces neck and back pain, which then lowers the chance of sleep apnea.

  5. It improves blood circulation. The slight elevation of putting a pillow between your legs will help facilitate blood flow through the vena cava, which is a major vein carrying blood to the heart and back.

Wake up on the right side of the bed!

A good night’s sleep is essential to reinvigorating your energy and mental awareness. Not only can it help boost your mood and prepare you for your day, but also help you recover from illness or heal from injury. So if you are feeling any pins and needles when you wake up, check your sleep posture. It should be your number one priority every night so you can wake up the next morning on the right side of the bed!

Benefits of Sleeping with a Knee Pillow

Jennifer FederFollow Nov 9, 2018 · 3 min read

(Content Source: Knee Pillow Benefits)

If you are searching for information on “Knee Pillow”, chances are you’ve already established that you need one and is searching for more information.

If you aren’t sure why you would need one in the first place, you can refer to this article where I went more in-depth on the cause for back pain from sleeping, and why you should use a knee pillow sleep pain free once again.

In this article we are focusing on the various benefits of sleeping with a knee pillow.

THE BENEFITS OF SLEEPING WITH A KNEE PILLOW

1. Stabilizing and balancing your hip to reduce the pull on your spine and lower back, thus minimizing back pain.

2. Helps achieve spine alignment by positioning your lower legs in accordance to optimal anatomical alignment.

3. Alleviate stress from knee stacking by distributing the pressure evenly on thighs while properly spacing them to align your hip and thus your spine.

4. Promote blood circulation throughout your lower body, reducing muscle soreness and tension.

knee pillow for sciatica

BENEFITS FOR PEOPLE WITH MINOR SCIATICA

1. Lessen tension on sciatic nerves by leveling the legs between hip and knee.

2. Open up the leg and hip slightly through proper spacing to reduce pressing on sciatic nerves.

BENEFITS FOR PREGNANT WOMEN

1. Help relieve hip & sciatica geometry, evenly distribute hip pressure to the thigh for a more balance and relaxed lower body posture–leading to more restful sleep.

2. Stimulate and promote lower body blood circulation.

3. If used in conjunction with a pregnant stomach wedge can induce spine alignment and reduce stress on lower back, reducing significant lower back pain.

>>You might like: Side, Back, or Stomach: What’s The Best Side To Sleep On?

knee pillow for side sleeper

If you enjoy our content and feel that this article is helpful for you, please share it to someone you know that is experiencing the same back pain from sleeping so they can restore their sleeping comfort as well.

Visit our blogs for all things about sleep such as how to pick your pillow, and how to sleep restfully.

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Why You Need to Start Sleeping with a Pillow Between Your Legs Tonight

An estimated fifty to seventy million adults in America have some type of sleep disorder. That number is far, far too large. If you’re one of the millions who suffer from a sleep disorder, it’s helpful to consider the position you’re sleeping in.

Are you a back sleeper? A stomach sleeper? A side-to-side sleeper? Each position has its own benefits and drawbacks, though sleeping on your side is commonly considered the “best.” You know what’s even better than sleeping on your side? Sleeping on your side with a pillow tucked between your legs.

Read on to learn why you need to start sleeping with a pillow between your legs. Once you’re sold on the benefits, browse our selection of organic and conventional foam pillows today.

>>>>>>Buy Pillows

It’s Considered One of the Best Positions

Back pain is an unavoidable part of life in today’s world. We spend a lot of time in positions that aren’t too healthy for our backs. Think long commutes, workdays spent sitting at a desk, watching TV on the couch, and more.

We shouldn’t add sleeping to this list. Enter sleeping on your side with a pillow propped between your knees.

Also known as the fetal position (though you don’t have to have your knees pulled up), sleeping on your side is the most popular way to sleep. It’s also considered one of the best positions. The benefits of this type of sleeping include: keeping your spine aligned, reducing neck and back pain, and reducing the chance of sleep apnea. Some studies have even suggested that sleeping in the fetal position may help prevent Alzheimer’s disease.

Sleeping with a pillow between your legs only increases these benefits. The presence of the pillow will help keep your spine neutral, your hips and pelvis aligned, improved circulation in your legs, and more.

Picking the Right Kind of Pillow

It’s important to pick the right pillows when sleeping on your side. This is true for the pillow you use for your head and neck and the pillow you use for your legs.

Picking the right pillow for head and neck health not only helps with back pain, but it will increase the overall restfulness of your night’s sleep. You’re going to want a supportive pillow, paired with a supportive mattress, for your head and neck. This keeps your neck at a neutral angle, maximizing the benefits of side sleeping.

Picking the right pillow for your legs and knees is a bit more complicated. You’re going to want one that’s firm enough to keep your spine and hips aligned, but one that’s soft enough to avoid any potential stiffness during the night.

We recommend either a shredded latex pillow or a wool pillow. These types offer support without any associated stiffness.

Mattress World are the experts at all things organic mattress. Not only do we have years of experience on which mattresses are best for a good night’s sleep and a healthy back, but we’re pretty knowledge about pillows, too! Check out our unmatched selection of mattresses and sleep accessories today.

Sleeping with legs up

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