The expert explained the best alignment for your body depending on how you prefer to get to sleep
No matter how you like to get to sleep, it’s important to pick a position that supports your body. Nobody wants to wake up with a stiff neck or sore back, but all too often we pick positions that mess up our alignment.
Thankfully, a physiotherapist has the answers. Sammy Margo, a Sleep Expert at Dreams, has explained easy tweaks to help everyone get a better night’s sleep, whether you drift off on your front, side, or back.
Explaining the importance of proper positioning, the expert told the Mirror: “Regardless of your go-to position, I recommend maintaining a ‘midline position.’ This means keeping your head and neck in line with your spine to avoid unnecessary strain and ensure balanced support.”
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She continued: “The optimal position for spine alignment is lying on your back with a pillow under the knees to soften the back. This gentle elevation helps to relieve pressure on the lower back, supporting the spine’s natural curves and promoting a neutral alignment.
“If you prefer side sleeping, try placing a pillow between your knees. This small adjustment helps keep your hips, pelvis, and spine in alignment, reducing strain and discomfort in the lower back and hips.”
There’s also an easy modification you can make if you sleep on your front. “For front sleepers, slipping a thin pillow under your lower abdomen can help prevent your lower back from arching excessively, which can strain the spine. Whilst I would advise trying to avoid sleeping on your front due to neck and back alignment concerns, this adjustment can offer added support and comfort,” the expert explained.
Equally, you should try to avoid wrapping your arms around the pillow, according to the pro. Sammy said: “For those who sleep on their stomach, common postures involve either lying with arms by the sides or wrapped around the pillow.
“Some even tuck their hands around the pillow while turning their head to one side. As a physio, I tend to avoid encouraging this position, as it often twists the neck too much to one side, increasing the risk of asymmetrical stress.”
