Do you sleep on your side, back, or stomach? Sleep position is important, and if you wake up with neck, shoulder, arm, hip, knee, or back pain, you probably need to change the way you sleep. The best sleep positions are either on your back or your side.
If you have sleep apnea or snore a lot when you’re sleeping, you should be sleeping on your side, not your back. If you’re pregnant, have arthritis, experience chronic back pain, have sciatica, or just want a good night’s sleep without waking up in pain, listen up. The best way to sleep is on your side with a pillow between your knees.
You should see a reduction in pain and be able to sleep better. Sleeping well has many health benefits. Sleeping on your side with a pillow between your knees can help with sciatica pain, back pain, hip pain, herniated disc pain and can even help with posture. Give it a try and see if it works for you. It may take some time to get used to it, so be patient.
If you have knee pain or have had knee surgery, you need to talk to your doctor about sleeping with a pillow between your knees. Keeping your knees bent while you sleep might not be the best option for you (via Medical News Today, Healthline, and Insider). Ready to try it?
How to sleep with a pillow between your knees
Make sure you have a good side sleeping pillow to support your head and neck. Your head shouldn’t bend toward your shoulder or away from your shoulder. Your head needs to be neutral, so you’re not putting pressure on your spine, especially the vertebrae in your neck. Think about when you’re standing or sitting with good posture. Your head should be in the same position when you lie down on your side. If your pillow isn’t supporting you correctly, it’s time to invest in a new one.
You don’t necessarily have to have a special pillow just for your knees, but it should keep your knees a little less than hip-width apart. Choose a side to lie down on; either one is fine. Bend your knees slightly toward your chest, but not so far you’re in a fetal position. Just slightly. Place a pillow between your knees. Now your entire spine and your hips should be neutral and supported so you’ll sleep well and wake up with less pain or no pain.
If there’s a gap between your side and the mattress, fill that with a small pillow or rolled-up towel, so your spine doesn’t bend to accommodate. Enjoy feeling well-rested and in less pain when you wake up (via University of Rochester Medical Center).
