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CSP Good Sleep Guide

The document provides guidance from chartered physiotherapists on sleeping positions that minimize stress on the back. It recommends maintaining the body in a midline position to keep the natural spinal curves. Specific tips are provided for sleeping on the side, front, and back. It suggests using pillows for support and to keep the neck and spine aligned. The document cautions that getting out of bed after sleeping puts stress on the spine, so recommends a careful motion of rolling to the side and raising the legs over the edge of the bed.

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74 views

CSP Good Sleep Guide

The document provides guidance from chartered physiotherapists on sleeping positions that minimize stress on the back. It recommends maintaining the body in a midline position to keep the natural spinal curves. Specific tips are provided for sleeping on the side, front, and back. It suggests using pillows for support and to keep the neck and spine aligned. The document cautions that getting out of bed after sleeping puts stress on the spine, so recommends a careful motion of rolling to the side and raising the legs over the edge of the bed.

Uploaded by

vijayasatyan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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GoodSleepGuide_Pg6

15/11/05

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The phy

Midline position
Some people will only feel comfortable sleeping in one position, others
choose to sleep in a variety of postures. Whichever position is preferred,
chartered physiotherapists recommend keeping the body in the midline.
This means maintaining the natural curves of the spinal structure to
minimise stresses and strains.

Lying on your side


! Chartered physiotherapists understand that
each individual will vary. Lying on either side
can help the structures of the back discs,
muscles and ligaments adopt an optimal
position.
! To achieve the midline position a pillow
placed between bent knees could help
support the hips. If you have a very soft bed,
or an hourglass figure, pillows can be placed
under the waist/side of the body to support
your midriff and back. Increase or decrease
the number of pillows to ensure that your
neck is supported.

Lying on your front


This position has the potential to cause the
most problems. To minimise risks, be sure to
keep the neck as near to the midline as
possible don't bend the neck too far
forward, backward or twisted to one side. If
you must sleep in this position:
! Try to sleep with a shoulder slightly back

or place a pillow under the chest to


ensure the neck is in the correct position.
! If possible, adopt a quarter turn by

slightly raising one side of your body


and placing a pillow under your belly
to support you in this position.
! Note carefully that if your bed is too

soft, you may put an asymmetrical


strain on your spine.

Lying on your back


! Place pillows under your knees to off-load

the lower back.


! Make sure there are enough pillows to

support the neck and head in the midline


position, thereby preventing the head and
neck from tilting forward or back.

Getting out of bed


People are at their most vulnerable after a
nights sleep because the spinal discs are full of
fluid. Avoid any strenuous exercises first thing.
! When getting out of bed, roll on to

your side, bend your knees, push hands


to raise yourself up and lower your legs
over the side of the bed. This will help
protect your back.

The Chartered Society of Physiotherapy 14 Bedford Row London WC1R 4ED


Tel: +44 (0)20 7306 6666 Textphone: +44(0)20 7314 7890 Web: www.csp.org.uk
These illustrations are intended to offer guidance only. For individual, tailored advice consult a chartered physiotherapist.

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