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Location 1

101 Hodencamp Rd

suite 103

Thousand Oaks, CA 91360 USA

805-402-7576

Monday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Tuesday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Wednesday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Thursday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Friday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Saturday:

9:00 am - 5:00 pm

Sunday:

9:00 am - 5:00 pm

The Most Effective Ways to Improve Your Sleeping Position

Woman waking up with back pain

How Your Sleeping Position Can Lead to Back Problems

It's not always easy to narrow down the cause of early morning back pain, particularly if you don't remember doing anything that could trigger the pain. If you haven't fallen, lifted heavy items, or exercised intensely recently, your sleeping position may be to blame for your pain. Focusing on improving your sleeping position during National Better Sleep Month in May just may help ease your back pain.

The Way You Sleep Can Stress Your Back

Your preferred sleeping may be the same one you used when you were five. Back then, you could easily fall asleep in any position and not experience any consequences. Unfortunately, wear and tear in addition to the natural effects of aging can make your back more susceptible to aches and pains if you continue to sleep in certain sleeping positions.

Positions that fail to keep your head, neck, and back properly aligned and supported are more likely to trigger back pain. Stress on your joints, muscles, and ligaments increases if you don't maintain the natural curvature of your back as you sleep.

Exploring Common Sleeping Positions and Their Effects on Your Back

Do you fall asleep in one of these positions? Here's how they may affect your back:

  • Stomach. Sleeping on your stomach may be comfortable, but it's not very good for your back. Stomach sleeping forces you to arch your lower back, which may cause morning pain. Turning your head in this position may also strain the muscles in your neck and shoulders. If you can't fall asleep unless you lie on your stomach, try placing a pillow under your hips to prevent your lower back from arching too much.
  • Fetal Position. The fetal position is a favorite of many people. In fact, 47 percent of people prefer sleeping curled in the position, according to The Better Sleep Council. Although this position isn't bad for your back, it can lead to aches and pains in other parts of your body as you age. If you wake up with aching knees or hips, try to open up your position a little, if possible. Putting a pillow between your legs may help with knee or hip pain.
  • Side. Sleeping on your side can reduce your risk of back pain, as long as you alternate sides. When you consistently sleep on the same side, muscle imbalances that contribute to back pain can occur. Using a pillow between your legs can also improve your comfort in this position.
  • Back. Lying on your back is the ideal sleeping position if you want to avoid pain. The position helps preserve the natural alignment of your spine and doesn't stress any part of your body. Adding a pillow under your legs can make the position even more comfortable if you're a back sleeper.

How to Improve Your Sleep and Avoid Back Pain

In addition to sleeping on your back or side, these tips may help you wake up refreshed and pain-free:

  • Choose the Right Pillow. Pillows that are too thick or thin can disrupt the alignment of your neck. Your pillow should keep your head in a natural position and not cause it to droop down or tilt upward.
  • Replace Your Mattress. A worn-out mattress may cause or worsen your back pain. Mattresses typically last 10 years or longer, according to Consumer Reports. It's time to replace yours if you regularly wake up in pain or if the mattress sags or appears lumpy.
  • Select the Best Mattress Type for Your Body. Price shouldn't be the only factor you consider when you buy a new mattress. Saving a little money isn't worth it if your new mattress causes you to constantly wake up with back pain. The perfect mattress should support and cushion your body without creating pressure points. The Cleveland Clinic recommends choosing a softer mattress if your hips are wider than your waist and a more rigid mattress if your hips and waist form a straight line.

Do you suffer from nagging back pain? Your chiropractor offers treatments that can help ease your pain.

Sources:

The Better Sleep Council: Starfish or Freefall? What Your Sleep Position Can Tell You

Consumer Reports: How Long Does a Mattress Last?

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Our Regular Schedule

Primary Location

Monday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Tuesday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Wednesday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Thursday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Friday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Saturday:

Closed

Sunday:

Closed

  • "I have been experiencing a lot of pain. After getting treatments here, I have felt a lot better. I highly recommend the treatments. This is the only alternative of surgery and has helped."
    Marie B.
  • "Sharp pain down both back of legs to me feet. All gone after 12 visits!!My wife all her general aches and pains all gone. Carpel tunnel treatment for my hands, tingling almost all gone."
    Jerry N.
  • "I love the approach here with Dr. Rosenthal. They really do promote the well being of the entire body. The services and care offered here are unparalleled. I have a much better awareness of my body and how so many factors go into maintaining a healthy body. I have and will recommend Dr. Rosenthal to anyone looking to better themselves."
    Jason B.
  • "Dr. Rosenthal has been a great help to me and my lower back pain. The thing I appreciate the most is the education I received regarding my body and its condition. They have a wonderful, clean professional and technically advanced facility. I’ve always felt like I was in very capable and knowledgeable hands with Dr. Rosenthal and his staff. I have recommended them to many people and will continue to do so."
    Jeff J.
  • "Dr. Rosenthal and his excellent staff have done a great job getting me back to 100%. The rehab program and thorough weekly visits have me feeling great. Thank you."
    Josh G.
  • "Dr. Rosenthal and his staff are awesome! I came in three weeks ago in tremendous pain. Within a week I was doing 100% better and now I am pain free. Thank you again Dr. Rosenthal"
    Keith P.
  • "It has been a pleasure having Dr. Rosenthal work with me. I work out HARD and I have Scoliosis in the spine. I also had vertigo, tingling in my arms and limited range of motion. Since coming here I have not had vertigo, no tingling and range of motion is much better. I thank and totally appreciate Dr. Rosenthal and staff for feeling good."
    Tom K.
  • "As a martial artist I work out my whole body on a regular basis. With injuries I sustained and constant stress on my body it became difficult to teach and train in the art I love. I came in to get help and after seeing my X-rays, and the way mybody was out of alignment I realized how much help I really need. Now in just three months time my body is in much better alignment, I am feeling so much better and my body is under a lot less stress."
    Alex R.
  • "I first came here after suffering really bad pain in my lower back. It hurt to stand up and even sitting down involved discomfort. I was met by Dr. Rosenthal and in a very professional yet caring way; and after an evaluation, Dr. Rosenthal suggested treatment. I am now in the third week of such a treatment and the improvement has already been immense. I have nothing but gratitude and respect towards Dr. Rosenthal and his team."
    Demi M.
  • "I first came here after a car accident. I was suffering from shoulder, neck and back pain. Dr. Rosenthal and his staff are amazing, helpful and always bring a positive vibe whenever I come in. Now my pain is almost gone and it makes me very excited that I started coming here."
    Jerica A.
  • "When I came here I was extremely stressed, my body was tight and misaligned. After the first month I had major improvements. I am continuing treatment and on a path to total transformation. I have been to many treatment centers in the past and this is by far the best experience."
    Bryan S.
  • "Great results. Wonderful great people! Will definitely recommend to other people."
    Sandra F.
  • "When I first came here I was having headaches and migraines almost daily at a debilitating level. As a student it was really hard to stay focused on schoolwork. After a month of coming here the headaches disappeared. I am sleeping better and have more energy. It completely changed my day to day life and helped to get me back to the things I enjoyed."
    Jenna M.
  • "After years of neck and upper back pain, off and on, I finally feel great. I'm very thankful to Dr .Rosenthal and crew for helping me improve the quality of life. I highly them."
    Kristen F.
  • "I came in not being able to use my right arm due to horrible pain. The treatment was fully explained to me. Everyone is so helpful and warm here. They really care about you as a person and your progress. This is a very happy and wonderful place. My arm is almost back to 100% thanks to all of you."
    Julie T.