Goal: Sleep without ache
Is there a best sleep position when you have aches?
Dr Nicola Tik
When an ache makes it hard to get comfortable, it’s natural to wonder whether you’re simply lying the wrong way. Many people try every position in turn before settling. Research hasn’t found one perfect position, but it does offer some useful clues.
A review of studies on sleep position and spinal aches found that lying on your side was most often linked with fewer morning aches. Lying fully on your front, or in a twisted half-side position, was more often linked with waking up stiff or sore. The research is still limited, so these are patterns rather than rules.
The detail that seemed to matter most was support. A symmetrical side position, with your hips and shoulders stacked and your spine roughly in line, was linked with fewer aches than a twisted three-quarter position. A pillow between your knees and one that fills the gap under your head can help keep you there.
Lying on your back suits many people, especially with a pillow under the knees. If it feels comfortable and you wake up feeling fine, there’s no need to change.
Most people spend just over half the night on their side and much of the rest on their back, moving between them. So you don’t need to hold one position all night. The aim is to find two or three comfortable positions you can move between easily.
If you usually sleep in a twisted half-side position, try a fully supported side position with a pillow between your knees. Notice how you feel in the morning after a few nights.