Does anyone struggle with getting comfortable sleeping at night? If you're not sleeping, you're not recovering. That's why it is so incredibly important to me that patients are getting good sleep at night.
If you're waking up in the morning stiff, sore and aching, many times getting the right pillows and pillow set-up can be a game changer.
Let's walk through the most common sleep set-up!
Sleeping on your back:
- One pillow for under your head & shoulders
- Figure 8 bunched pillow for just underneath your head
- One pillow under each arm (especially if you have neck or shoulder issues)
- One pillow doubled up underneath the knees (to take pressure off your back)
Sleeping your side:
- One pillow for under your head and shoulders (thicker pillow)
- Figure 8 bunched pillow for underneath your head (the pillows should be in a position to where your head is neutral - not side bent in either direction)
- One pillow to hold on in front of you (to prevent your shoulders from excessively rolling forward)
- One pillow between the knees and ankle (for neutral leg positioning)
Sleeping on your stomach:
- Not going to lie - not my favorite position for patients BUT if you must, this is how you do it
- One thicker pillow for underneath the chest vertically
- One pillow for underneath the head horizontally
- One pillow for underneath your feet (to prevent low back strain)
My favorite pillow is just a simple down pillow for Costco (2 for $20). They are thin enough that you can stack them to give you more support, but they are not too soft either.
Let me know what you guys think! Share with a friend who needs this!
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