Is Your Sleep Posture Causing You Pain?

We often think of sleep as the most restorative part of our day - and rightly so. A good night’s rest helps our body and mind recharge, supports immune function, and plays a vital role in muscle recovery. But what if the way you’re sleeping is actually doing more harm than good? 

If you’re waking up with stiffness, neck tension, sore shoulders or lower back pain, your sleep posture could be the culprit. At Willaston Physio, we regularly see clients whose pain has been worsened (or even caused) by poor positioning during sleep. 

The Link Between Sleep and Musculoskeletal Pain 

You spend around a third of your life sleeping, so the position you're in for those hours can significantly affect your body. Just like sitting poorly at a desk can lead to discomfort, sustained awkward positions in bed can put strain on muscles and joints. 

 Over time, this can cause: 

• Chronic neck or shoulder pain 

• Lower back stiffness or sciatica 

• Headaches due to neck tension 

• Tingling or numbness in arms and hands 

• Hip discomfort or misalignment 

  
  

If your posture is misaligned while you sleep, certain muscles work overtime to compensate, leading to strain and tightness when you wake up. 

Common Sleep Positions: The Pros and Cons

Let’s break down the most common sleep postures and how they can impact your body: 

1. Sleeping on Your Back 

PRO: Best for spinal alignment if your head, neck and spine are supported correctly. CON: Can worsen snoring or sleep apnoea in some people. 

Top Tip: Use a supportive pillow that keeps your head in line with your spine and consider placing a small pillow under your knees to ease lower back pressure. 

2. Sleeping on Your Side 

PRO: Often recommended for people with lower back pain or sleep apnoea. CON: Can lead to shoulder or hip pressure, especially if the mattress is too firm. 

Top Tip: Use a pillow between your knees to keep your hips level and reduce stress on your lower spine. Make sure your neck is supported with a pillow that fills the space between your shoulder and head. 

3. Sleeping on Your Front 

CON: Generally the least supportive for the spine. It forces your neck to twist and flattens the natural curve of your back. 

Top Tip: If you must sleep this way, use a very thin pillow or none at all under your head, and consider placing a small pillow under your pelvis to reduce spinal strain. 

Is Your Mattress or Pillow Part of the Problem? 

Sleep posture isn’t just about how you lie, it’s also about what you’re lying on. 

• A mattress that’s too soft can cause your body to sink and lose spinal alignment. 

• A mattress that’s too firm might create pressure points on your hips and shoulders. 

• An unsupportive pillow can strain your neck or allow your head to fall into awkward angles. 

  
  

At Willaston Physio, we often advise patients on finding the right pillow height and firmness based on their sleep position. Investing in a supportive sleep environment can make a huge difference to your musculoskeletal health. 

Signs Your Sleep Posture May Be Causing You Pain 

Here are a few tell-tale signs that poor sleep habits are contributing to your discomfort: 

• You feel stiffer in the morning than at night. 

• You often wake with numb arms or tingling hands. 

• You notice a recurring tightness in your neck or shoulders. 

• You get low back pain after lying down for extended periods. 

• You sleep in the same position all night without adjusting. 

  
  

If you identify with any of these, it’s worth re-evaluating your sleep setup and considering an assessment. 

Simple Stretches for Better Sleep 

Here are a few gentle exercises you can do before bed to release tension and prepare your body for a restful night: 

• Cat-Cow Stretch – Mobilises the spine and reduces lower back stiffness 

• Child’s Pose – Stretches the back, hips, and shoulders 

• Neck Rolls – Loosens neck and shoulder tension 

• Knees-to-Chest – Relieves tension in the lower back 

  
  

(As with all exercises, speak to a physiotherapist before beginning if you're unsure what's right for you.) 

Don’t Let Pain Disrupt Your Sleep 

If you’re regularly waking up feeling more uncomfortable than when you went to bed, it’s time to take your sleep posture seriously. 

At Willaston Physio, we’re here to help you sleep better, move better, and feel better.  

Book an appointment with one of our physiotherapists today and take the first step towards a better night’s sleep, and a more comfortable life. 

You can book online or call the clinic directly. We look forward to helping you rest easy.