Sleeping On Your Back – What Are The Benefits Of This Healthy Sleeping Position?

When it comes to the best sleeping position , there is a clear recommendation. Spending the night on your back is a good decision for your body. The load is evenly distributed and the spine maintains its natural posture .

But most people choose to lie on their side when sleeping . Do you feel the same way and wonder what the benefits of sleeping on your back are?

Then learn what this sleeping position is all about and why you should rather spend the night on your back.

Do you suffer from tension , pain or sleep disorders ? Do you turn around and wake up in the morning with back pain ?

Then the probability is high that your current sleeping position is not very beneficial for your health. Maybe you’re lying on your side, bend your legs and your pillow is too high. These are factors that contribute to the spine assuming an unnatural posture. The muscles cannot relax and the desired regeneration during the night does not occur.

None of this would happen if you chose to go back to sleep. The following reasons clearly suggest that sleeping on your back is considered the healthiest position.


The most important reason sleeping on your back is considered healthy is the posture of your spine. While in the side or prone position there is a risk that the spine will assume an unnaturally curved course and uneven loading of the intervertebral discs will result, this is rarely the case on the back.

It is sufficient to lie on your back and a healthy basic posture has already been adopted. It is important to note that the pillow does not have to be too high and that the mattress has to be reasonably hard. Then it is easy to take the correct sleeping position. The head, shoulders and pelvis are on the same level so that the spine is optimally supported.

This is especially helpful if you suffer from tension. These occur in the side or prone position because the spine is kinked or rounded. The muscles still have to work even when sleeping and are not given any opportunity to regenerate. If you sleep on your back, a deeper recovery is possible.


When sleeping on your back , the contact surface is relatively large. You can spread your arms and legs apart or keep them close to your body. It is crucial that your body weight not only acts on the mattress at individual points, but that this is the case over a larger area.

This makes it easier for you to choose the mattress and the physical strain is distributed. Instead of manifesting in individual points and causing tension, the supine position prevents the pain.


Modern everyday life is characterized by constant sitting. Whether it is the workplace, the university or the leisure activities. A lot of time is spent in front of the computer or television. When sitting in front of the computer screen, there is a risk that the head will be pushed forward and the back will be rounded. As a result, the muscles are stressed on one side . Tension and headaches in the morning are becoming more and more common.

The back sleep offers the advantage that the head is optimally placed on the pillow . However, you shouldn’t use a “traditional” down pillow. It may be comfortable, but it is less comfortable on the neck.

modern pillow for the neck is much better . This has a slightly wavy shape and thus adapts ideally to the cervical spine. Due to the memory foam used , the pillow is flexible and provides perfect support. The muscles can finally relax during the night and tension is reduced.


To get the benefits, you should have someone else check your sleeping position . Because you are so used to the posture yourself that you can no longer determine whether your spine is not optimal or your head is too high.


The basic rule is that the spine should be strengthened in its natural course . The spine is by no means straight, but has a double S shape . Slight curves in the upper and lower area are therefore normal.

Similar to standing or sitting, the principle that the head, shoulders and pelvis are on the same level also applies when lying down . This is the only way to ensure that the load is evenly distributed over all intervertebral discs.

Pay particular attention to the pillow and the firmness of the mattress . Often a pillow that is too high is used that is comfortable but bends the cervical spine upwards. Even with the mattress, there is a risk that it will be too soft and you will sink in too deep. You will notice this most strongly on your shoulders and pelvis.


As already mentioned, the hardness of the mattress should match your sleeping behavior and body structure. Contrary to what is often assumed, a soft mattress is not beneficial for back pain , but intensifies the symptoms.

When buying the mattress, make sure that your shoulders and pelvis only sink a few centimeters. Overall, the spine should keep its natural shape and not create a hollow back.

For the pillow, a height of 7 to 12 cm has proven itself. Choose a memory foam pillow that adapts flexibly to the neck and offers optimal support.


In the back position, too, you must not neglect sleep hygiene for a healthy sleep. This means that you do without the smartphone in the evening and try to distance yourself from the stress of the day. Relax with a good book, have a light meal , and move around in the evening to help you fall asleep better .

Also fixed bedtimes help you define to spend without any problems the night. If you follow these simple rules, both body and mind will have ideal rest while sleeping.


Do you sleep on your side or on your stomach yourself and often struggle with back pain ? Do you get up in the morning with a noticeable tiredness and do not feel fit enough?

Then it might help if you get into the habit of sleeping on your back . You can do this with the following tips .

Show patience

The sleeping position is deeply anchored in you. Regardless of whether you sleep on your side or prefer to lie on your stomach, these postures are the most comfortable for you. If you decide to sleep on your back, this initially does not correspond to your well-being. It will take you a few nights to get used to lying on your back. Allow yourself this familiarization phase and patiently move on to getting used to this sleeping position .

Spend more time lying on your back

If you read a book in bed in the evening or watch TV relaxed on the couch, this should be done in the back position . This will get you used to this position and avoid lying on your side. When falling asleep, you should keep your back position as long as possible. If you lie awake too long, you can also switch back to your original favorite position.

Suitable sleeping environment

Adjust your pillow to your back sleep and choose a design that is neither too high nor too flat. The aforementioned neck pillows provide the perfect support for this sleeping position and facilitate the familiarization phase. If you wake up relaxed in the morning and the symptoms are less, you will be more motivated to spend the night on your back.


When it comes to your health and the most restful night possible, lying on your back is the best sleeping position. The body is relieved and pain is reduced. Only for snorers is that lying on your side or sleeping on your stomach are better alternatives.

Otherwise, the back position ensures a healthy sleep. Choose the right pillow and mattress to create a relaxed sleeping environment. For a healthy sleep, try sleeping on your back yourself and benefit from this beneficial posture.

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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