By: Dani Stekel DC

Over the past few months, I made a decision to begin sleeping on my back in an effort to improve my posture. Being a chiropractor, in practice since 1998 in Midtown Manhattan, I am keenly aware of the degenerative effects of sleeping prone on the stomach, but never was able to move out of that bad habit. Then approximately four months ago, I made a true effort, for the first time, to begin sleeping only on my back. My goal was to counter the forward translation of my head. It looked as if My head was two to three inches forward of my shoulders looking at my posture from the side and my cervical curve was straightened. My neck was compensating for all the stress of years of sleeping on my stomach with my head turned. I felt guilt preaching to my patients that sleeping on their stomachs was bad for them and yet I was doing it myself.
The first week of sleeping on my back was miserable. I set up my bedroom as comfortably as possible, made sure that the light was right, sheets my favorite…and yet it was still so difficult getting used to this new position. No exaggeration…I slept an hour or two. When I did wake up I felt tingling and numbness in my fingers…they were falling asleep! But I continued on…every night dealing with the same feelings although a bit less by the end of the week. By mid week on my second week my body began to really adjust to the new position. I was sleeping through a full night, and no more numbness. It’s now four months later, and I love it. My posture has improved dramatically, with the forward translation of my head reduced at least 50-60 percent.
It took time, perseverance, and a willingness to endure a few sleepless nights, but I’m healthier for it. Here are a few pointers to get you started: The first is to make sure that you begin with your normal pillow, and gradually work down to a thinner pillow so your head isn’t bending forward as you sleep. Secondly, make certain you don’t have sleep apnea which can be aggravated by sleeping on your back. Also, if you’re going to sleep on your back, try to avoid food for a few hours prior to sleep to avoid digestive acid reflux which can come up in to the throat area as we sleep if we are digesting food.
If you would like to schedule an appointment for chiropractic care, or for any further questions answered, contact me at: Dr. Dani Stekel DC, (212)581-3331, Email:DrStekel@gmail.com, Tel:(212)581-3331