Ease aches overnight

with the right bonus bedding from www.prevention.com

Sleeping in the right position is key to waking up well rested and free of aches and pains, says Dawn Underwood, DPT, OCS, a physical therapist at the Mayo Clinic. Her advice: Place pillows (or rolled towels) in crucial spots to keep your neck, back, hips, and legs properly aligned. “The pillows take pressure off your spine and allow the disks to recuperate overnight,” says Underwood. Turn the page to learn how to customize your favorite sleep position.

If you sleep on your: Side

Place a pillow: Between your knees
Put a rolled towel (optional): Under your waist

This will: Relieve pressure on lumbar joints and adjust alignment, says Underwood (especially ideal for people with osteoarthritis of the spine)

If you sleep on your: Back

Place a pillow: Under your knees
Put a rolled towel (optional): Under your lower back

This will: Cause knees to bend slightly and keep your spine naturally curved, according to Mayo Clinic Women’s HealthSource

If you sleep on your: Stomach

Place a pillow: Under your hips
Put a rolled towel (optional): Under your shins or ankles
This will: Help those who are suffering from painful bulging disks in the lumbar region of the spine

If you sleep on your: All of the above

Place a pillow: In proper place for starting position; adjust upon waking
Put a rolled towel (optional): Skip it
This will: Allow a “flopper” to maintain healthy spine alignment as much as possible

Final pillow rule:

Use only one pillow under your head, suggests Underwood: Multiple ones tend to be too thick and cause painful misalignment. Make sure it’s supporting only your head and neck and isn’t under your shoulders. Consider going pillow free if you sleep on your stomach to minimize stress on the spine.

81: The percentage of Americans who have had morning neck, back, or shoulder pain in the last year.

Resource:  Prevention.com Pillow Primer

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