How to Improve Posture While Sleeping


Most people spend a third of their lives in bed. So maintaining proper posture while sleeping is essential. For this, you need to have proper support. A good, firm bed is the first and most important measure to take. Having a couple extra pillows to put under or between your legs can help you avoid the aches and pains of improper support.

  • Choose a firm mattress. Mattresses that sink or are too soft allow the spine to move too deeply into a curve. You can support your back by choosing a firm mattress. Though it may take a couple weeks to adjust to, it's well worth the investment and will help you in the long run.

  • Sleep on either side instead of sleeping with your face down. Face-down is the worst possible way to sleep; it lets your lower back sink far inward and may cause swayback. Line up your hips so that they're stacked one on top of the other.

  • Place a small or medium-sized pillow between your legs to maintain the curve of your spine and alleviate any pressure or stretching. Use a rolled hand towel to support your neck if the pillow doesn't properly support you. Place the towel just below your chin to compensate.

  • Move to your back if side sleeping doesn't work for you. Use a medium firm pillow under your head and a rolled hand towel under your neck if necessary. Make sure your head doesn't tip too far forward or too far back. Add a medium firm pillow under your knees and lower legs for a relaxed, natural position.

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