Sleeping in awkward positions at night often leads to morning aches. To address this, pay attention to your sleep posture, say medical experts.

Common Pain Sources

Many experience waking with a sore back or stiff neck. Such pain often arises from improper support during sleep. Ellen Wermter of Restorative Sleep Medicine says focusing on posture can help.

When you sleep poorly positioned, gaps form between your body and the mattress or pillow. This causes muscles to tense and sag. Continuously tensed muscles lead to inflammation and discomfort.

Expert Recommendations

Whether back, side, or stomach sleeper, experts offer posture advice:

Align Sleep Position with Standing Posture

Wermter advises aligning your sleep posture with your natural standing posture. Your body should remain straight from head to tailbone. Ears should align with shoulders, and shoulders with hips. Maintain symmetry in arm position for good circulation.

Back sleepers find this easier than side or stomach sleepers, who might need adjustments or retraining.

Avoid Stomach Sleeping

Sleeping on your stomach may help snorers, but often results in neck and back pain. It can also disrupt sleep due to frequent position changes. Wermter notes that stomach sleeping misaligns the neck.

Select Appropriate Pillows

Dr. Fabian Morales emphasizes the importance of proper pillow support:

• Back sleepers: Use pillows of medium firmness. Ergonomic designs support neck curvature and align the spine.
• Side sleepers: Choose a pillow matching the distance from neck to shoulder for head support.
• Stomach sleepers: Consider omitting the pillow to prevent neck strain, or use low-loft options.

Replace pillows regularly as they collect dirt and lose structure.

Support Gaps with Small Pillows

To minimize pain, support the entire spine length. Use small pillows or rolled towels to fill gaps.

• Back sleepers: Fill gaps beneath the back or knees to alleviate lower back pain.
• Side sleepers: A pillow between the knees helps align the hips, reducing pressure.
• Stomach sleepers: While a flat surface is often adequate, a thin pillow under hips may help.

Choose an Appropriate Mattress

Consider your mattress’s firmness. Replace mattresses every seven years max. Soft mattresses misalign the spine, while firm ones create painful gaps.

Additional Pain Relief

Despite an optimal sleep setup, pain may occur, especially with age, says Dr. Charla Fischer.

If persistent pain lasts more than a week, consult a healthcare professional. Seek advice if experiencing numbness, tingling, or weakness.

For temporary relief, try:

• Over-the-counter anti-inflammatory medications
• Massaging the affected area
• Gentle stretching exercises
• Applying heat or ice packs for 20–30 minutes
• A hot shower to soothe muscles

This story was edited by Malaka Gharib. The visual editor is Beck Harlan.

Reach us with feedback via voicemail at 202-216-9823, or email [email protected]. Listen to Life Kit on Apple Podcasts and Spotify, and subscribe to our newsletter. Follow on Instagram: @nprlifekit.