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  • drsonja



Positioning for upper body and hips to avoid pain Posture is how you hold your body to balance. When standing, it's how you balance your head, torso, pelvis and lower extremities. When you're sleeping, your muscles should be relaxed to avoid uneven joint stress.

Here's how you can align each PostureZone when your body is at rest.

Structurally, the torso and pelvis are generally similar in size, so the key is aligning and squaring the head and lower extremity. A good pillow should align your head with your upper body if you’re a side or back sleeper. Back sleepers have their legs on the mattress, which pretty much aligns torso and pelvis. It is important to place a pillow under the knees to reduce stress on the low back muscles and joints.

Your pillow should align your head with your body, so when lying on your back with your head on the pillow, your ears should be in line with your shoulders.

Side sleeping is the most common position, bending at the hips and knees, with the upper leg unsupported and falling forward to rest on the mattress. This results in a twist in the pelvis, where the shoulder area stays relatively square, rotating the spine and creating asymmetric muscle and joint stress.

If you’re a side sleeper, put a pillow between your legs to raise your thigh, try to get the thighs parallel to each other and the knee level with the hip This squares and supports the pelvis, and alleviates low back stress. Look for a knee pillow that stays in place as you turn during the night. These types of supports align your hips and cushion your knees without the excess bulk of a regular pillow.

A good pillow should align your head with your body, so if looking from behind, the pillow should be high enough that your neck and spine are level.

Take the time tonight to evaluate your favoured sleeping positions and then design a sleep posture environment that fits and supports your body.

Struggling to find a comfortable sleep position? Or do you wake up with pain during the night or in the morning?

A chiropractic adjustment can relieve stress on joints that could be causing discomfort or pain.

Sleep tight

Dr Sonja


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