If you are like most people, you look forward to a good night's sleep. The following TRUE or FALSE statements may provide some fodder for thought while waiting for the REM zone.......

TRUE OR FALSE:

1. Sleeping with two pillows under your head is better than sleeping with one.

False: Whether you sleep on your side or on your back, using two pillows under your head will force your spine into an abnormal position. In the short term this abnormal spinal position can cause muscle and ligament soreness, tightness and fatigue. Eventually, chronic spinal problems may result. Sleeping with one pillow is better, and a correctly contoured "cervical" pillow or a small cervical roll is best. Contoured pillows or cervical rolls provide optimum support for your neck while sleeping, and help to maintain normal cervical lordosis (the normal forward spinal curvature in the neck) and spinal alignment.

2. Sleeping on your stomach is one of the least healthy positions in which to sleep.

True: Lower back and neck pain are two of the more immediate and obvious signs that "stomach sleeping" is not good for you. For some people, sleeping on their front may not produce symptoms for months or years. Unfortunately, when symptoms do start poor sleeping habits are usually well established and spinal problems have become advanced. The preferred position in which to sleep - in terms of both comfort and spinal health - is the fetal position (on the side with knees and hips bent slightly) with a thin pillow between the knees. This will help maintain the back in neutral position, and minimize early morning low back stiffness.

3. The best position in which to read in bed is to lie on your back with your head propped up high.

False: Doctors of Chiropractic treat many patients with neck and upper back problems that are the direct result of poor postural habits. A common postural mistake involves the habit of lying on one's back with the head propped up while reading or watching television. This position forces the head and neck into extreme sustained flexion, causing compression of the spinal discs, stretching of the spinal cord and cervical nerves that come out of the cervical spine, and abnormal tension on the posterior neck muscles. Many times people with “sinus drainage” or “acid reflux” issues sleep this way. I would suggest they come in for a consultation because we have helped many folks who suffer with these problems without using drugs or recommending abnormal sleeping positions.

In small doses such postural stresses are normal and easily accommodated by the body. The problems begin when these positions become habitual or a regular part of one's routine. Repeated and long-term postural abuse will almost invariably cause chronic soft tissue damage, spinal distortions and accelerated spinal degenerative change. The best position in which to read while in bed is…not too! Sit in a comfortable chair. But, if you are going to read in bed, try lying on one side with the head and neck in a neutral position. There are some exceptions due to certain medical conditions, so check with your doctor if they specifically advised you to sleep a certain way.

In all other cases, think about using the best posture you can to avoid creating problems. The period of time you are resting should also be providing support and relaxation for your hard working spine! If you’ve been experiencing any spinal problems, please feel free to give our office a call for a free consultation at 919-661-2225.