Best Sleeping Position for Back Pain, Reflux, Snoring and Neck (Video)

Transcript

Did you know a pillow between your knees can ease back pain?

Did you know a pillow between your knees can ease back pain?

Best Sleep Positions

Discover which sleep position eases your aches, and stay till the end for the one simple pillow trick that can transform your nights. We'll cover back, neck, reflux, and snoring, plus a quick test you can try tonight.

Lower back pain

For most lower back pain, lie on your side with knees slightly bent and slip a firm pillow between them. If you prefer your back, place a pillow under your knees to relieve pressure.

Neck pain

Neck aches are best eased by sleeping on your back with a thin pillow or on your side with a thicker pillow that fills the ear-to-mattress gap. Avoid stacking two pillows.

Acid reflux

If acid reflux bothers you, drift onto your left side and elevate the head of the bed by about 15 to 20 centimeters. Also try to finish dinner at least three hours before bedtime.

Snoring

Snoring often lessens when you stay on your side. Place a firm pillow behind your back to make rolling onto your back uncomfortable, and keep the mattress flat without a head-down tilt.

Head raise for reflux

A tilt of 15 to 20 centimeters lifts the upper body just enough to keep stomach acid from flowing back, reducing nightly reflux episodes for most people.

Pillow-between-knees test

Tonight, try a firm pillow between your knees and a folded towel under your neck if you’re a side sleeper. Give it three nights and notice if your back feels looser.

The one trick for back pain

The single most effective habit for lower back pain is a pillow between the knees while you sleep on your side, it aligns the hips and spares the spine.

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Read the full guide

The full guide is on thecareonline.com. General information only, so check with your doctor for your own case.