proper sleeping position? - JP Fitness Forums

tasinquefield · 10-30-2006, 08:38 AM

For years I have been having issues sleeping in a position that doesn't bother my neck and back. I used to sleep on my stomach, but now I have switched to sleeping on my side, but that is still giving me issues. I always wake up with a sore neck the next day, and usually my shoulder is sore also on that side.

This has been going on for around 9 or 10 years now. I go to a chiropractor every month, which does help get me back in line but after a couple days the pain returns. It is mostly in my neck, ranging anywhere from the base of my skull all the way down to my upper back/trap area. Once in a while it will be sharp, but it is mostly a dull pain, like something isn't properly aligned.

I have one of those curved neck pillows but it doesn't do much good. I've tried sleeping on my back, but I usually can't fall asleep that way.

Any suggestions? Thanks.

RobLL · 10-30-2006, 10:23 AM

While we all are unique and my solution does not necessarily apply to others:

Both folk on this forum and my son told me to use pillows at the knees. Best sleep position is on back with knees elevated. I have found that pillow more under my lower legs than knees works the best. Second best position, on your side with pillow between knees. Over a couple weeks day back pain has disappeared, and after three or four weeks morning back pain is gone.

This may become standard sleep hygene, as opposed to merely therapeutic.

Rob

Blackjack · 10-30-2006, 12:05 PM

To tack on to RobLL's comments, Cressey has mentioned in articles before, if you sleep on your back, you should have a pillow under your knees. If you sleep on your side, you should have a pillow between your knees. And you should never sleep on your stomach.

Something I've found since I'm a side-sleeper is to either add another pillow or get a more firm pillow for my head. By raising your head it takes some bend out of your neck. By using a firmer one, it takes pressure off your shoulder.

Give it a try.

TrainingGirl · 10-30-2006, 12:14 PM

Have you been sleeping on the same mattress for all of those years? I had back issues for years...felt horrible every single morning when I woke up. Until I bought a really good mattress. No more issues.

Just a thought.

Blackjack · 10-30-2006, 12:49 PM

Quote:

Originally Posted by TrainingGirl

Have you been sleeping on the same mattress for all of those years? I had back issues for years...felt horrible every single morning when I woke up. Until I bought a really good mattress. No more issues.

Just a thought.

More good advice I didn't think of. People should be replacing their mattresses at a much higher rate than they are...as a rule.

BTW, TG, that avatar...my goodness, how distracting (in a good way...

)

tasinquefield · 10-30-2006, 12:51 PM

Thanks for the replies.

I will try the sleeping with a pillow between my knees, see if that helps. I do have some lower back pain, but it may be relating to a lack of strength in that area. I plan on buying a firmer pillow for my head - my current one is too soft, I do know that. Maybe a combination of pillow between my knees and my neck pillow would help.

We just bought a new bed a few months ago (a very nice one with pillow top - our previous had a pillow top but this one is thicker) but I haven't noticed much of a difference.

Lisa~ · 10-30-2006, 01:07 PM

I concur on the comments so far about sleep position and use of pillows. I think a quality mattress is often the answer for someone who continues to have pain. I bought a Sleep Number bed and it is wonderful. We got a Temperpedic bed for my son, and wow, it's even better.

Also, if you think there may be (and it makes sense that there would be) strength issue that affect your back, then look into the Magnificent Mobility and Inside-Out DVD's and begin some corrective exercise movements that will help your body support itself better during the day, leaving you more able to relax at night.

codypete · 11-02-2006, 07:42 PM

Couple of days late here but... I used to use one of the curved neck pillows and it didn't help either. I bit the bullet and spent the money on a chiro-flo pillow at my chiropracter and within a week the most of the pain was gone. Hey JP I finally posted. www.chiroflo.com

kuri · 11-02-2006, 09:10 PM

Just caught this thread thanks to Red Lefty.

I've been waking up with a very stiff lower back the past few weeks (I believe due in part to a strain DL'ing) but when I sleep on my side I've been getting pain in my left knee. In other words shitty sleep!

Yeah I know, probably need a new mattress...

But nevertheless, has anyone else ever gotten similar knee pain while sleeping?

Knee feels fine during the day and I can squat fine, though do get a bit of pain when fully extending on explosive movements.

tasinquefield · 11-03-2006, 06:39 AM

I have a little bit of pain sometimes when laying down (on my back), or when my legs are out in front of me but I think it is more due to my leg muscles being tight.

I will have to look at that chiroflow pillow - so far nothing I've tried has really helped so far.

Lisa~ · 11-03-2006, 11:20 AM

Quote:

Originally Posted by kuri

I've been waking up with a very stiff lower back the past few weeks (I believe due in part to a strain DL'ing) but when I sleep on my side I've been getting pain in my left knee. In other words shitty sleep!

Yeah I know, probably need a new mattress...

But nevertheless, has anyone else ever gotten similar knee pain while sleeping?

Knee feels fine during the day and I can squat fine, though do get a bit of pain when fully extending on explosive movements.

Kuri,

Which side are you sleeping on when your left knee starts to hurt? Is it your right side? If so, try putting a pillow between your legs so that your knee is supported and your hip in not internally rotated. That should relieve the pressure on your knee. Or have you already tried that and are still having pain?

kuri · 11-03-2006, 12:43 PM

Thanks Lisa,

The pain starts up when I'm on my left side (left knee pain) so I'm not sure what that signifies - still due to internal rotation?

I am using a pillow between my knees and when on my right side it doesn't hurt. I tend to change positions though and wake up a few times each night on my left side or back. Weird.

Lisa~ · 11-03-2006, 03:03 PM

Kuri, lol, ok, so maybe you're just really weird.

Seriously though, I don't know the answer. Try to find a pain free way to position yourself. Maybe one of the PT guys might have more to say, but I'm not sure if they would or not.

tasinquefield · 11-03-2006, 04:48 PM

I am starting to think the only way I'll be able to sleep without any pain is to have my wife strap me to the bed (in a non-kinky way

) and heavily sedating myself.

UConnJulie · 11-04-2006, 02:36 PM

Quote:

Originally Posted by kuri

Thanks Lisa,

The pain starts up when I'm on my left side (left knee pain) so I'm not sure what that signifies - still due to internal rotation?

I am using a pillow between my knees and when on my right side it doesn't hurt. I tend to change positions though and wake up a few times each night on my left side or back. Weird.

If your knee seems otherwise fine (ie full range of motion without pain, able to contract quad and ham without pain) then the pain could be referred from your hip or lower back (which you stated is stiff). Sleeping on your left is likely compressing something in the left side of your back which is then referring pain down into your leg. Could be a facet joint, or could be a nerve ... no way really to tell over the internet with the current info you've given.

Do you have any other symptoms? Any paresthesias (pins and needles, numbness, tingling) in that leg anywhere? Tell me more about the lower back stiffness/pain ...

kuri · 11-06-2006, 01:13 PM

Thanks Julie. Yes that left knee has full ROM and can contract with no pain (right knee does not have full ROM - meniscus tear). I do get some slight pain while doing lunges, especially the first set, after which it feels better. No other symptoms such as tingling or numbness in the leg, just aching in the knee joint after lying on my left side. I've been foam rolling and using a tennis ball on areas around the knee as well as mobility exercises and plenty of warmup and have been avoiding sleeping on that side, and using a pillow - which is helping.

My low back feels OK now after a couple weeks off of heavy deads/back squats - no tightness nor pain while exercising or in daily activities. It only gets stiff sleeping on my back but perhaps that's more due to the mattress.

Guess I'll just give it more time and see if the pain subsides.

UConnJulie · 11-06-2006, 02:08 PM

It does sound like it is referred from your back. If you notice that it is often on days after you have squatted/deadlifted heavy, then you might want someone to check your form as you could be stressing the discs/facets. You might want to get it checked out if it continues ...

kuri · 11-06-2006, 10:45 PM

Thanks Julie, the knee pain at night thing didn't begin until after finishing a strength phase. Perhaps delayed onset?

In any case I'm eschewing back squats in favor of front squats and will be working on DL form to prevent further trouble.