How to Sleep Better: The Best Positions for Pain Relief and Recovery
A good night’s sleep isn’t just about how many hours you rest — it’s also about how you sleep. Poor sleeping posture can strain the spine, aggravate pain, and even worsen conditions like reflux or plantar fasciitis. At Neurohealth Wellness, your trusted Allambie Heights chiropractor, we often see patients whose pain is linked to poor sleep posture. The encouraging news is that small adjustments in your sleep position can make a big difference in reducing pain and restoring health.
Why Sleep Position Matters
The way you sleep directly affects spinal alignment, muscle relaxation, and even how well you breathe. Research has shown that poor sleep posture is linked to musculoskeletal pain, reduced sleep quality, and increased risk of chronic conditions (Chen et al., 2014; Gordon et al., 2017). Supporting your body correctly during rest allows your muscles and joints to recover overnight, reducing the chances of waking up stiff, sore, or fatigued.
Whether you’re looking for a chiropractor in Brookvale, a Northern Beaches chiropractor, or are based locally in Allambie, here are some sleep strategies you can use right now.
1. Shoulder Pain
If shoulder pain keeps you awake, avoid lying on the painful side. Sleeping on your back is often best, but if you must sleep on your side, place a pillow at chest height and hug it. This reduces pressure on the shoulder joint and helps align the upper body.
2. Neck Pain
Neck strain is often caused by sleeping with too many pillows or lying face-down. Try to keep your neck in a neutral position with the pillow supporting just below the shoulders. A rolled towel under the neck or a specially designed cervical pillow may help. Studies confirm that correct pillow design can reduce neck pain and improve sleep quality (Erfanian et al., 2004).
3. Back Pain
Back pain sufferers often benefit from placing a pillow under the knees (when sleeping on the back) or between the knees (when sleeping on the side). This maintains the spine’s natural curves and reduces stress on the lumbar discs. Evidence suggests that sleeping positions which support spinal alignment reduce low back pain intensity and improve function (Cherkin et al., 1998).
4. Obstructive Sleep Apnoea & Snoring
Lying on your back can make sleep apnoea and snoring worse. Side-sleeping helps keep the airway open by preventing the tongue and soft tissue from collapsing into the throat. One practical trick is sewing a tennis ball into the back of your pyjamas to discourage rolling onto your back at night. Research shows side-sleeping reduces apnoea events and improves oxygen saturation (Oksenberg et al., 2000).
5. Acid Reflux
If you suffer from reflux, elevating the head of your bed or sleeping on your left side can prevent stomach acid from flowing upward. A study in the American Journal of Gastroenterology found that head elevation and left-side sleeping significantly reduce reflux episodes (Kumar et al., 2012).
6. Plantar Fasciitis
For people with plantar fasciitis, avoid tucking in bed sheets tightly, as this forces the feet into a pointed position overnight. Instead, keep your feet and ankles neutral. Stretching before bed and allowing the plantar fascia to rest in a lengthened position helps reduce morning pain.
Finding the Right Solution for You
The most common sleeping position is on the side, with 57% of people starting the night there (Sleep Council, 2017). But “common” doesn’t always mean “best.” The right position depends on your body, health history, and pain patterns.
At Neurohealth Wellness in Allambie Heights, our chiropractors take a holistic approach to pain management. We don’t just focus on the spine — we consider how your posture, movement, and lifestyle impact your health. If you’ve been searching for a Brookvale chiropractor or a chiropractor Northern Beaches who can help with back pain, neck pain, or sleep-related issues, our experienced team is here for you.
We combine chiropractic care, massage therapy, acupuncture, and personalised rehab exercises to address not just the pain, but the underlying cause. Whether it’s disc injuries, posture problems, or chronic plantar fasciitis, we create an individualised plan to help you move and sleep pain-free.
Key Takeaways
- Your sleeping posture can worsen or relieve pain.
- Supporting the spine’s natural curves is essential for back and neck health.
- Side-sleeping benefits most people, especially those with reflux or snoring.
- Small adjustments, like pillow placement, can prevent years of discomfort.
Ready to Sleep Better?
If you wake up sore, stiff, or restless, it may be time to rethink your sleep posture. Book an appointment with our team at Neurohealth Wellness in Allambie Heights, serving patients from Brookvale, Manly Vale, Freshwater, and across the Northern Beaches.
📍 33-35 Kentwell Rd, Allambie Heights
📞 (02) 9905 9099
🌐 Book Online
References
- Chen, H. M., et al. (2014). The effect of sleep position on back pain and sleep quality in patients with low back pain. Journal of Pain Research.
- Gordon, S. J., et al. (2017). The influence of sleep posture on spinal symptoms: A systematic review. BMJ Open.
- Erfanian, P., et al. (2004). The effect of pillow design on cervical spine alignment, pain, and sleep quality. Journal of Manipulative and Physiological Therapeutics.
- Cherkin, D. C., et al. (1998). Low back pain: What works? Annals of Internal Medicine.
- Oksenberg, A., et al. (2000). The effect of body posture on sleep-related breathing disorders. Chest.
- Kumar, S., et al. (2012). Influence of body posture on gastroesophageal reflux: A randomized controlled trial. Am J Gastroenterol.
- Sleep Council (2017). The Great British Bedtime Report.
