The Best Sleeping Position For Scoliosis
Written by Dr. JoAnn Giesenhaus
Getting quality sleep is essential, but scoliosis can make it difficult due to the spine’s unnatural curve.
Finding the right sleeping position can help reduce discomfort and improve how well you rest.
The Best Sleeping Positions for Scoliosis
Back Sleeping
When it comes to the best sleeping positions for scoliosis, sleeping flat on your back is the best route.
Back sleeping evenly distributes your weight along the spine, minimizing pressure points and keeping the spine neutral. This also ensures the spine isn’t exposed to uneven pressure of experiencing spinal tension, ideal if you experience back pain.
To sleep on your back correctly, you should ensure that your body is not twisted and your head is in the center of your pillow.
You can add some extra neck and spine support using a supportive memory foam pillow with a head dip.
Shop Groove Memory Foam PillowOut of all the sleeping positions, back sleeping is the most advantageous.
Studies have proven that sleeping in “provocative” (non-neutral) positions leads to stiffness and back pain (Cary, Jacques, and Briffa, 2021.
So, trying this position is beneficial to everyone, regardless of scoliosis presence.
Side Sleeping
Side sleeping is a popular scoliosis sleeping position, but you must ensure you’re safely side-sleeping to protect your spine, neck, and back..
Should you sleep on your left or right side? Well, it doesn’t matter too much.
Some studies have shown sleeping on your left helps digestion and promotes circulation. But the difference between sleeping on your right side isn’t significant.
Neither side will worsen your scoliosis, so you can choose which feels more comfortable.
Sleeping With a Pillow Between the Knees
Alongside sleeping on your side, you can add a pillow between your knees to improve your spinal alignment and support.
This ensures your body’s weight is evenly distributed along the spine, reducing extra strain on your back.
However, ensure you’re in a healthy side sleeping position before adding a pillow between your legs.
Using a memory foam lower back pillow for between-the-knees support can improve sleep quality, spinal stiffness, and back discomfort (Chen et al., 2014).
Shop All Memory Foam PillowsSleeping With a Pillow Under the Lower Back
Similarly to the position above, you can upgrade the back sleeping position with a pillow under your lower back.
Placing a pillow under your lower back can help keep your spine straighter and neutral. Sleeping with a lower back pillow is often recommended alongside other therapies to combat lower back pain (Prommanon et al., 2015), so this could be a solution if sleeping with scoliosis causes aches and pains.
Avoid using old or deflated pillows for lower back support. If in doubt, check for signs of a bad pillow before you start sleeping. This might save you a few aches!
To sleep in this position, adopt the healthy back sleeping position. Then, place the pillow in the gap between your lower back and the bed.
You can also try placing a small pillow behind your knees like the Groove Knee Pillow, as this reduces stress on your spine and supports your lower back (www.urmc.rochester.edu, n.d.).
Shop Groove Knee PillowHow Scoliosis Affects Sleep
Those with a more extreme curve or twist may experience pain or difficulty getting comfortable whilst trying to sleep.
In rare cases, scoliosis can also significantly affect respiratory function, making breathing difficult at night (Qiabi et al., 2015).
If you can’t get comfortable due to your scoliosis, then you'll likely wake up feeling irritable, drowsy, and lethargic.
But these aren’t the only consequences.
Long-term sleep deficiency has been linked to depression, high blood pressure, obesity, diabetes, kidney disease, and other chronic health conditions (National Heart, Lung, and Blood Institute, 2022).
Shop All Memory Foam PillowsAbout The Author
Dr. JoAnn Giesenhaus is a dedicated chiropractor with over 20 years of experience, committed to helping people achieve vitality and live life to the fullest.
An expert in Corrective Care Programs, utilising advanced technology like Posture Screen, Sit Screen testing, Motion Study X-Rays, Arthrostim, and Vibracussor for gentle, effective spinal adjustments.
References
- Cary, D., Jacques, A. and Briffa, K. (2021). Examining relationships between sleep posture, waking spinal symptoms and quality of sleep: A cross sectional study. PLOS ONE, 16(11), p.e0260582. doi:https://doi.org/10.1371/journal.pone.0260582.
- Chen, Z., Li, Y., Liu, R., Gao, D., Chen, Q., Hu, Z. and Guo, J. (2014). Effects of Interface Pressure Distribution on Human Sleep Quality. PLoS ONE, 9(6), p.e99969. doi:https://doi.org/10.1371/journal.pone.0099969.
- Johns Hopkins Medicine (2019). Scoliosis. [online] Johns Hopkins Medicine Health Library. Available at: https://www.hopkinsmedicine.org/health/conditions-and-diseases/scoliosis.
- Leicht, L. (2017). What’s the Best Position to Sleep In? [online] WebMD. Available at: https://www.webmd.com/sleep-disorders/best-sleep-positions.
- National Heart, Lung, and Blood Institute (2022). Sleep Deprivation and Deficiency - What Are Sleep Deprivation and Deficiency? | NHLBI, NIH. [online] www.nhlbi.nih.gov. Available at: https://www.nhlbi.nih.gov/health/sleep-deprivation#:~:text=Sleep%20deficiency%20is%20linked%20to.
- Prommanon, B., Puntumetakul, R., Puengsuwan, P., Chatchawan, U., Kamolrat, T., Rittitod, T. and Yamauchi, J. (2015). Effectiveness of a back care pillow as an adjuvant physical therapy for chronic non-specific low back pain treatment: a randomized controlled trial. Journal of Physical Therapy Science, 27(7), pp.2035–2038. doi:https://doi.org/10.1589/jpts.27.2035.
- Qiabi, M., Chagnon, K., Beaupré, A., Hercun, J. and Rakovich, G. (2015). Scoliosis and bronchial obstruction. Canadian Respiratory Journal : Journal of the Canadian Thoracic Society, [online] 22(4), pp.206–208. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4530852/#:~:text=Severe%20scoliosis%20may%20have%20a.
- Wein, H. (2021). Good sleep for good health. [online] NIH News in Health. Available at: https://newsinhealth.nih.gov/2021/04/good-sleep-good-health.
- www.urmc.rochester.edu. (n.d.). Good Sleeping Posture Helps Your Back - Health Encyclopedia - University of Rochester Medical Center. [online] Available at: https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460.