Back sleeper – sleep optimally

There are different sleeping positions in which you can spend the night. The most people prefer the side sleep. It is associated with a high level of security and feels comfortable . Only about every 5th person decides to sleep on their back. Here, the true body Sleep as the healthiest and relieves the spine.

Would you like to become a back sleeper yourself and find out whether this will reduce tension or other complaints? Then find out why back sleep is beneficial and how you can learn this sleeping position.

Do you sit in the office most of the day and do you experience tension in the neck and shoulder area ? Then sitting is more stressful on the body than you are probably aware of. The head is pushed forward and the muscles are stressed on one side. It is less flexible, so tension is the natural consequence.

Even when doing physical work or when you exert yourself in sports, it is important that you relax while you sleep. The muscles should not do additional work and the spine should not be subjected to any stress.

As a back sleeper, it is important to pay attention to the following characteristics .


The spine can only recover if it spends the night in its natural form. If it is compressed, overstretched or twisted , greater pressure is exerted on the individual intervertebral discs. In the morning you notice this deficit in the supine position, as it is already difficult to get up.

When sleeping, it is important that the spine remains in the double S position. The head as well as the shoulder and pelvis are at the same level. If the pelvis subsides too much or if the head is too high on the pillow, this leads to an unnatural supine position.

The supine position is best assessed by a third person. This looks from the side at your profile and recognizes exactly whether your body is on the same level.

When standing, it is most relaxing for the spine if you stretch yourself out for a long time. You stand up straight and your head is stable on your neck.

You should also spend the night similarly. Support the supine position with a suitable mattress and pillow so that the body remains at the same level.


Is it difficult for you to sleep completely straight and does a hollow back occur? Then this leads to lower back discomfort over a longer period of time. Especially when sitting in the office this will lead to pain and comes with a higher risk of a herniated disc.

Tie up the hollow back by raising your legs a little higher. knee pillow is useful for this, which you put under your knees. The slightly elevated leg position relieves the lower back and reduces pain. In the long term, however, you should work towards this without lying comfortably without the pillow.


Sleeping without a pillow may be an unfamiliar idea . After all, the pillow is an integral part of the sleeping environment.

However , a pillow that is too high is a common reason why back sleepers suffer from tension. The head is too high and the cervical spine is compressed forward. The intervertebral discs are narrowed and the load is not evenly distributed. The blood flow is also disturbed , so that more headaches occur in the morning .

As a solution, you might think that the pillow is not necessary for back sleepers. But you’ve probably gotten so used to the fact that lying on your back without a pillow is uncomfortable .

Back sleepers do not have to go without a pillow. It is only important that the pillow meets the requirements of the supine position and is adapted to the sleeping position . Then the complaints do not occur and the better recovery is clearly noticeable.


The body Sleep is evaluated by doctors healthiest. This is mainly due to the advantageous position of the spine. In the supine position, the spine relaxes and takes on its natural course.

In the lateral position , the legs are often drawn up and an embryonic position is assumed. The spine is literally compressed , so that the intervertebral discs are unevenly stressed.

Belly sleepers hardly provide any support for the spine. This is often overstretched in the cervical spine area , so that complaints occur in the neck area.

The supine position is therefore the best position to prevent back or neck pain. The intervertebral discs are relieved and pain is reduced.

Only for snorers is there the disadvantage that the airways are blocked more frequently. If you suffer from heavy snoring, lying on your side will likely provide relief.


If you want to make the night healthier yourself as a back sleeper, this requires a little patience and effort. The switch used to sleeping position is not easy, but possible.

First of all, make sure that you are on your back for a long time in the evening. If you are lying on the couch or in bed, then remain in the supine position. In this way you will get your body used to the sleeping position and it will no longer seem unfamiliar to you.

When you go to bed, you should also lie on your back. Remain in this position as long as possible. At the beginning it is perfectly normal that you will not be able to fall asleep. Then turn on your side or stomach again to find sleep.

The next night you repeat the procedure. You get more and more used to the supine position and over time it will be easier to fall asleep in this sleeping position. With a lot of patience you have changed from sleeping on your side to sleeping on your back.

During the night you will move around and change your sleeping position. Therefore, even as a back sleeper, you may wake up on your side. This is perfectly normal and some exercise is beneficial. As long as you sleep on your back and spend most of your time there, you will reap the benefits.


As a back sleeper, you have to make sure that your sleeping environment suits this position. There are different requirements for pillows and mattresses than for a side sleeper.

Provide greater comfort with the right pillow and mattress , so that back pain recedes and you wake up refreshed in the morning.


The neck is exposed to a high level of stress in everyday life. Whether driving in the car , working on the computer or constantly staring at the smartphone. The head is pushed forward and the muscles are stressed on one side. As a back sleeper, you can only counteract this burden with the right pillow.

The choice is relatively easy. In contrast to the side sleeper, you have more freedom of choice and the cervical spine will be stable.

The neck pillow

The neck pillow is best suited for back sleepers . It consists of a memory foam that optimally adapts to the cervical spine. Under the influence of heat from the body, the material becomes flexible so that it feels like a custom-made product.

The neck pillow has a special shape. It is slightly arched and supports the posture of the cervical spine. A relaxed position is possible without the neck muscles having to do work while sleeping. The muscles relax and tension is reduced.

Cushion height

If you sleep on your back, the height of the pillow is also decisive for ensuring that your sleeping position is advantageous. The head is optimally supported by a medium-height pillow. For those who sleep on their backs, a height of 7cm is sufficient. Depending on your height, the pillow can also be a little higher or lower. A height of 7cm is a good guideline to take the strain off your neck.


Without question, the mattress is just as important for those who sleep on their backs. After all, you spend around 8 hours on it in the night. So that the load is taken off the back, it must neither be too hard nor too soft . The design also influences how restful the mattress turns out to be for those who sleep on their backs.

Mattress hardness

There is a prejudice that hard mattresses should help with back pain. This cannot be confirmed across the board. Rather, the hardness of the mattress must be tailored to the sleeping position and body structure .

Here, too, it applies that the body can only sink in as deeply as the spine maintains its natural posture . If the mattress is too hard, the shoulders and pelvis will be too high. On the other hand, if the mattress is too soft, these parts of the body are too low, so that the spine literally sags.

Again, use the side view to help you assess the position. As a back sleeper, the body should lie relatively straight on the mattress and only sink in a few centimeters.

7 zones for a good night’s sleep

The load on the mattress differs across the entire surface of the body. The shoulder area needs more support than the head area. Therefore, orthopedic mattresses are divided into 7 zones. The zones vary in hardness and thus adapt better to the circumstances of the back sleeper.

If you use such a mattress, back pain will occur much less often. Complaints recede and the night becomes more relaxing.


In Germany, a slatted frame is preferably used on which the mattress lies. The box spring bed is gaining popularity, but it is still much less common in bedrooms.

With the slatted frame, it is important that it has buttocks support and a central zone reinforcement . This is where most of the stress for back sleepers occurs. The additional reinforcement provides longer durability and prevents the back from sagging.


Back sleepers can be pleased that this sleeping position is considered the healthiest . The spine is straight without any curvature or indentation. Tension and other complaints occur much less often and sleep is more pleasant.

Use a suitable pillow and mattress to prevent back pain. Then you will lie optimally as a back sleeper and do something good for your body.

Jamie Clark

Hello, I’m Jamie Clark, 32 years old, and I have been living in the USA for a few years.
Since I was a child, I have suffered from a house dust allergy, severely affecting me. I felt the effects both while exercising and while sleeping. Constant sneezing after getting up and difficult breathing were the consequences. The allergy has also developed into asthma, which is still a sporting restriction today.

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