The right sleeping position for pain – portal for naturopathic and naturopathic specialists

This sleeping position helps with tension

Most people have their preferred position when it comes to sleeping, but not all positions are optimal for physical recovery. The sleeping position not only has a major impact on sleep itself, but also on health.

On your back, side or stomach: Most people have a preferred sleeping position. The wrong sleeping position can contribute to pain and tension, the right one can help. (Image: Damir Khabirov /

The right sleeping position can relieve some pain, the wrong one can make it worse. For example, it makes a difference if you stretch your legs in a lateral position or curl up like an embryo.

The neck and spine are relieved

It’s no secret that the way you sleep has a big impact on how you feel. The sleeping position also plays an important role.

If you have back pain or tension, try falling asleep lying on your back with your arms crossed at your sides, recommends Bernhard Dickreiter, senior specialist in physiotherapy and rehabilitation medicine at the Gundelfingen Joint Clinic.

According to the rehabilitation doctor, this position approaches the S-shape of the spine and the body weight is evenly distributed. The effect: the neck and spine are relieved.

The subtleties of the lateral position

The lateral position is also good. There are several subtleties to consider here: if you bend your knees only slightly, you are stretching the spine and the muscles of the front thighs and calves. Anyone who sits in an office chair every day can counter a possible shortening.

In the case of chronic back pain, however, Dickreiter advises lying on your side with your back bent. This embryonic position – with the arms and legs bent – could provide relief as the intervertebral joints would open and relieve the pressure.

Stomach sleepers are more likely to strain their backs

The lying position, which also often tenses the neck, is more stressful on the back. That’s not always an advantage, says Dickreiter. But if you like to sleep like this then you don’t have to worry. “You don’t kill yourself if you sleep on your stomach.”

Usually, you often change positions a few times while you sleep anyway. And that’s a good thing, as the doctor explains: it strengthens muscles and relieves pressure on the intervertebral discs. (announcement; source: dpa / tmn)

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Important note:
This article is provided for informational purposes only and should not be used for self-diagnosis or self-treatment. It cannot replace a visit to the doctor.