We spend about 25% of life sleeping. So maintaining good posture is not important while sitting or standing only, but during sleep also. The only time during which the muscles, ligaments, and other structures in the spine can completely relax is while sleeping. And when a person suffers from a back injury or disorder, it’s especially important to sleep well in order to help the healing.

Here are some tips to help you sleep better and keep your spine healthy:

The Right Pillow and Sleeping Positions:

There is no single sleeping position known to be best for all people. While there are no absolute rules, there are a few general guidelines about sleeping positions that are most comfortable for the spine:

• In general, the best sleeping position is to lie on your back with a small pillow tucked underneath the back of the knees. This position completely unloads the stress on the spine and allows for the natural curve of the lower back.
• If you sleep on your side, a firm pillow between your knees will prevent your upper leg from pulling your spine out of alignment and reduce stress on your hips and lower back.
• Sleeping on your stomach can create stress on the back. For people who sleep best on their stomach, placing a flat pillow beneath the stomach and hips can reduce stress on the spine.
• The pillow for your head should support the natural curve of your neck. A pillow that’s too high, causes muscle strain on your back, neck, and shoulders. Similarly, very thin or no pillow at all, will also throw the neck in abnormal posture. Choose a pillow that will keep the neck aligned with the chest and lower back. For people already suffering from cervical pain and spondylosis, a specialized cervical pillow might support neck better and help reduce the pain.
• Sleeping in a reclining chair, or an adjustable bed that allows one to put the head and knees up can also help people with lower back pain sleep better. Patients who suffer from conditions in which the pain feels worse when standing up straight and better when bending forward may benefit from a reclining chair or adjustable bed.
• When turning in bed, remember not to twist or bend at the waist but to move your entire body as one unit.

While these guidelines are true in general, the position that is most comfortable to sleep in is again largely dependent individual preferences and on the type of back pain one has.

Choosing a mattress:

Mattresses are largely a matter of personal preference. There is no single type of mattress or bed that works well for all people .The best mattress is one that allows you to sleep soundly and lets you wake up feeling fresh, without pain or soreness.

There are some general rules of thumb in what constitutes a good mattress.

• In general, most people prefer a firmer mattress that gives the spine more support.
• While a firm mattress is usually good, if the mattress is too hard it can cause aches and pains in pressure points, such as the hips. People who sleep on their sides – with pressure points at their hips and shoulders pressed against the mattress – may also feel more sensitive to a firmer mattress.
• There are no significant external forces on the spine while one is sleeping, so even a firmer mattress, although it probably gives more support, is not absolutely necessary. If one feels more comfortable on a softer mattress, or even a waterbed, it is quite reasonable to sleep on a softer mattress.

As an overall rule of thumb, any mattress that helps a person sleep well is the best mattress for that individual. If you already have a back problem, ask your doctor or physical therapist to recommend the type of mattress that would be best for you.

Other than this, you also hae to follow healthy habits for a better sleep like avoiding coffee, smoking, and heavy dinner before sleep. Calm and soothing atmosphere in bed room and sufficient hours of sleep is equally important.

Written by:
Dr. Amit Sharma,
Consulting Spine Surgeon,
Saifee Hospital, Mumbai.