Stomach Sleeping:
Although it may be comfortable, stomach sleeping places large amounts of stress on your neck and lower back joints and soft tissues. It is the quickest way to develop headaches, lower back stiffness and muscle tightness so avoid it at all costs. Essentially it is placing your spine in the exact opposite position to it’s normal resting position. We try to avoid tummy sleeping but pillow under the stomach can help elevate some discomfort.
Side Sleeper: Pillow between your knees
If you are a side sleeper, then placing the pillow between your knees will keep your pelvis in a neutral position and reduce morning symptoms. Make sure the pillow is orientated perpendicular to your legs and this will stop the pillow from escaping during the night!
Back Sleeper: Pillow underneath your knees
Sleeping on your back is the best position, it spreads out your body weight evenly and places your spine in a neutral position. However, for many of us, we have what is known as a ‘sway-back’ or increased lower back curve. Therefore, if you are waking up with morning stiffness, place a pillow under your knees so that your knee bends slightly, this will significantly reduce your morning lower back pain.
Morning mobility exercises:
Minimise lower back stiffness are knees to chest and knees side-to-side (rotation). These two exercises, if done correctly, and regularly, will allow you to reduce your morning stiffness and get off to a much better start to the day.
