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What we’ll cover
  1. What is the best position to sleep in?
  2. What is the best position to sleep in if you experience back pain?
  3. What pillow is best to sleep on?
  4. How do I train myself to sleep in a different position?

Getting a good night’s sleep

It has long been known that getting a good night’s is important for our well being. More recently, we now know that sleep is also crucial for recovery and rehabilitation following injury or surgery. In fact, we also know that reduced or poor sleep also has a direct correlation on pain especially in chronic or persistent pain patterns.

Our physiotherapist Jason Lee investigates the best position for getting a good night’s sleep.

What is the best position to sleep in?

The best position to sleep in puts our body into a position with minimal stress or strain through or muscles, joints and ligaments. This generally means that our body is in a neutral position – avoiding unnecessary twisting or rotation.

Lying on either side or on your back is the best position to sleep. These positions generally place the least amount of stress or strain on our spine, muscles and ligaments. Whilst many of us may enjoy sleeping on our stomach, this position flattens out of spines natural curves placing increased pressure on the low back and increases strain through the neck as your head is commonly twisted to one side.

What is the best position to sleep in if you experience back pain?

For those who experience low back pain, finding a comfortable position at night can be difficult. Avoiding rotation through the low back is most important when sleeping if you experience low back pain or stiffness. For those who prefer to sleep on their side, placing a pillow between your knees can be a good way to maintain your lower back’s natural curves and avoid excessive rotation. If you prefer to sleep on your back, place a small pillow under your knees to ensure you have a slight bend through your knees.

What pillow is best to sleep on?

Having a supportive pillow provides appropriate support for your neck and head. A supportive pillow is important for those who may experience shoulder or upper back pain during sleep.

The aim of your pillow is to ensure that your head and neck is inline with the rest of your spine. A pillow that is too high will elevate your head excessively whilst a pillow that is too low will have your head fall excessively. A useful tip is that if you regularly place your hand or arm under your pillow for additional support, your pillow if not providing adequate support.

If you are a side sleeper, your pillow should support the gap between your head and shoulder. As a back sleeper, your pillow is aiming to support the curve just below your skull.

The softness or firmness of the pillow is personal preference. For those that prefer a soft pillow, the pillow will compress to fill those gaps whilst a firmer pillow may already be the appropriate size to support your head and neck.

How do I train myself to sleep in a different position?

Understandably, changing sleep position can be incredibly challenging. Start by making small changes. Sleep studies have shown that the average adult changes position approximately a dozen times throughout the night.

Whilst you may wake up in a different position to your starting position, setting up in an ideal position is a good starting point. If you continue to experience pain or difficulty finding a comfortable position, please call our friendly or book online.


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Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone.

You Deserve to Feel Good.

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