Sleep posture and pillow selection for neck and back pain relief

Experts suggest that sleeping posture and pillow choice are critical factors in managing neck and back pain. According to research published in BMJ Open, certain sleeping positions are directly linked to spinal issues. Specialists from the Cleveland Clinic and the Sleep Foundation identify sleeping on the stomach as the worst position for the spine, as it forces the neck to rotate 90 degrees to allow breathing, causing asymmetry and muscle strain.

To mitigate discomfort, sleeping on one's side is generally recommended by traumatologists. For side sleepers, ergonomic pillows with greater height are often necessary to fill the gap between the shoulder and the head. Other options include memory foam pillows, which distribute pressure by adapting to the head's shape, and adjustable pillows that allow users to modify height by adding or removing filling layers.