How to Improve Posture While Sleeping

By eHow Home & Garden Editor

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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.

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Instructions

Difficulty: Moderately Easy

Step1

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.

Step2

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.

Step3

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.

Step4

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.