Sleeping Positions

  • It is generally best to sleep on your side. A pillow under your head should keep your neck and spine in line. If the pillow is too high or too low, you will be bending your neck to one side and straining it.
  • When sleeping on the side, bending the knees will help to stabilise the body. A pillow between the knees may be comfortable.
  • Alternatively, you may like to have the top knee bent with the bottom leg straight. A pillow under the top knee in this position can reduce twisting on the low back and may be more comfortable for you.
  • If you wish to sleep on your back, a pillow under the head will help stop you from extending your neck (bending it backwards). You should also have a pillow under your knees to help take the strain off your low back.
  • Sleeping on your stomach requires full rotation of your head and neck, and is thus very stressful on your neck. If you do lie on your stomach for any reason, NEVER have a pillow under your head. Extension and rotation is extremely bad for your neck if maintained for a period of time.
  • Remember that you should be comfortable. Your body will tell you what it likes. so listen to it.


  • Your bed should be firm enough to keep your spine straight and give even support.
  • It should have enough cushioning so that there is not excessive pressure on your shoulder and hips (if side sleeping).
  • Most of all it should be comfortable for you.


  • The aim of the pillow is to keep your head in line with the spine.
  • We recommend Dentons Pillows.
  • Contoured pillows are good, but there is not one perfect pillow for everyone.
  • Remember if you are changing your pillow, give yourself several days for your body to adjust before you decide if you like it or not.