The Surprising Link Between Sleep and Spinal Health

Hey everyone, Dr Mark Elliot here with Advanced Spine & Joint Care in Vista, California.

Today, we’re talking about something that takes up about a third of your life—but probably doesn’t get the attention it deserves when it comes to your spinal health: sleep.

Now, you might be surprised to hear this, but the way you sleep has a big impact on your spine. Your mattress, your pillow, even the position you sleep in. All of these factors affect how well your spine is supported during the night.

Let’s start with mattresses. If your mattress is too soft or too firm, it can throw your spine out of alignment. You want something that supports the natural curves of your spine without putting pressure on any one area. Most people do best with a medium-firm mattress, but it can depend on your body type and how you sleep.

Speaking of sleep position—side sleeping with a pillow between your knees is generally the most spine-friendly. It keeps your hips aligned and reduces strain on your lower back. Back sleeping can also be okay, especially with a pillow under your knees. But stomach sleeping? That’s the one to avoid if you can. It puts your neck in an awkward, rotated position and stresses the lower back.

And don’t forget about your pillow. If you’re a side sleeper, go for a thicker pillow that fills the space between your ear and shoulder. If you’re a back sleeper, something thinner works better to keep your neck in a neutral position.

If you’re waking up stiff, achy, or with neck or back pain, it might not just be your age or your activity level—it could be your sleep setup. And that’s something we help patients address all the time at our clinic.

We’ll often recommend specific sleep positions or even go over mattress and pillow suggestions to help you build better sleep hygiene—and protect your spine at the same time.

If this sounds like you, give us a call or come in for an assessment. We’ll help you get back to waking up refreshed—and pain-free.

Thanks for joining me today! Don’t forget to subscribe so you won’t miss our next episode. Until then, take care!