Sleep Smart: How Your Sleeping Position Impacts Neck and Back Health

Many Australians experience morning aches and assume it’s normal. In reality, how you sleep, and what you sleep on,  can have a major impact on your neck, shoulders and back health.

I’m Kevin Go, a physiotherapist with a special interest in spinal and musculoskeletal health. I often see patients whose pain stems not from what they do during the day, but from how they sleep.

By improving your sleeping position and ensuring your pillow suits your body, you can reduce pain and start each day feeling more mobile and refreshed.

The Hidden Problem with Poor Sleeping Position

We spend about a third of our lives asleep, meaning our spine stays in one position for hours.

If that sleeping position bends, twists or compresses your spine, it places unnecessary strain on your muscles and joints.

These issues often develop gradually, so many assume waking up sore is inevitable, but it isn’t.

Common warning signs include:

• Morning stiffness in the neck or back
• Frequent headaches or jaw discomfort
• Tingling or numbness in the arms or legs
• Tension that eases as the day progresses

The Role of Your Pillow

Your pillow plays a crucial role in supporting your spine. Even the most “orthopaedic” or expensive pillow can cause pain if its height or firmness doesn’t suit your body.

Everyone’s neck curve, shoulder width and mattress firmness differ.

A pillow that’s too high or too low can force the neck out of alignment and increase strain overnight.

Adjustable pillows are best, as they allow you to fine-tune height and firmness to match your body and sleep style.

At our clinic, we offer sleep and pillow assessments that include postural analysis and sleep position review. This helps us recommend a setup tailored to your needs for lasting comfort and spinal support.

Best Sleeping Positions for a Healthy Spine

Back sleeping

• Keeps the spine neutral
• Use a medium-height pillow to support the neck’s curve
• Place a small pillow under your knees to reduce lower back strain

Side sleeping

• Promotes good spinal alignment
• Use a pillow that fills the gap between your shoulder and neck
• Place a pillow between your knees to reduce twisting

Avoid stomach sleeping

• Rotates the neck and strains the lower back
• If unavoidable, use a thin pillow or none at all and place one under your hips

Simple Tips for Pain-Free Sleep

• Choose a supportive mattress suited to your body
• Replace pillows that have lost shape or support
• Stretch gently before bed to release tension
• Keep a consistent sleep routine

Take Action for Better Sleep and Less Pain

If you wake up sore or stiff, your body may be signalling that your sleep setup needs adjusting.

During a sleep and pillow assessment, we:

• Evaluate your neck, shoulders and spine alignment
• Review your current setup
• Recommend an adjustable pillow suited to your needs
• Create a plan to reduce pain and improve comfort overnight

You deserve to wake up refreshed and pain-free.

Book a physiotherapy or pillow assessment today and start sleeping smarter, moving better, and living without morning pain.