How to Sleep in the Right Position

We spend a third of our lives in bed and yet, often do not care about how good the apparatus is. And as we grow older our backs give us more and more trouble. So, if your bed is sagging, worn out or uneven, and wake up feeling stiff and sore, you have only yourself to blame. The ideal bed should be firm enough to support your back, and at the same time soft enough to mould to contours of your body and support its hollows and curves. A bed with a wooden board as its top, covered with a good 2-3 inch thick cotton mattress, which is soft but firm and does not have any holes or indentations, is perfect.

Sleeping on your side; the best sleeping position for your lower back is to sleep on your side. Let your legs be drawn up slightly towards your chest and place a pillow between the legs. If you sleep in this neutral position, you do not risk stretching your vertebral column. This position can help keep your skips level and reduce any pain you might have there. This position may be particularly helpful if you have osteoporosis in the spine, spinal stenosis - a narrowing in the spine or hip pain.

Sleeping on your back; lying on your back is not a bad second option. If you experience discomfort in your lower back in this position, place a pillow under your knees. This position is helpful if you have low back pain.

Sleeping on your stomach; this is a far from ideal position, but if it's your favorite, it is advisable to place a pillow underneath your stomach. The prone position dose put some strain on your neck because it forced to turn to the side. If you like sleeping on your stomach, you can turn slightly so that you are half on your stomach and half on your side.

Your `head' pillow should be just right height to keep the neck in the neutral position and not bend it forward or backwards. Make sure your shoulders are not on your pillow as it is only your neck and head that will benefit from the support. You will need more height in your pillow when you sleep on your side. A pillow that can mould around your neck usually works well. A physiotherapist can guide you on how to design pillow best suited for your neck.

Source; http://www.sleep-aid-center.com/how-to-choose-the-right-sleeping-position/