How Should I Sleep If I Have Scoliosis?

This is a very common question we hear on weekly basis at our practice.

​The expert answer to this FAQ is....

WELL 😂

While some positions are better than others for different types of scoliosis the common priority is that you sleep WELL. If on the back is "ideal" but you can't rest that way its not "right" for you. Stressing about the perfect position in counterproductive, because your body and brain need to relax and restore at night; ENJOY THE BREAK FROM GRAVITY!

That being said there are a few tricks and tips for sleep that can help comfort or promote good alignment. There are factors to consider for each though.

Questions to ask yourself:

1. Do I have a dominant curve? 

• If the answer to this is yes, meaning you have only one curve or the curve is bigger, you may benefit by sleeping on the side of your concavity. This allows the curve to drop back into alignment via gravity
• However, you need to also ask yourself if you are more flexible or stiff. Hypermoible and unstable spines often cannot tolerate big shifts in alignment even it its the "right direction". Signs your spine may have instability include: popping, clicking, shifting, and pain with rolling over in bed. See instability tips for solutions.

2. Do I have two fairly equal size curves?

• If the answer to this is yes, right vs left side does not matter as much. BE COMFORTABLE!

3. Do I have low back pain with rolling from side to side or with laying on either side? Am I hypermobile?

• As mentioned earlier, spinal instability and hypermobility are sensitive to big shifts. If you answer yes to these questions your spine will probably respond best to symmetry.
• For two equal curves a long roll under the waist works well for either side to prevent the low back from shifting too far laterally relative to the pelvis
• For hypermobility with a dominant curve you may respond best to lying on your convex side with support under the rib hump.

4. Do I get pain with lying flat on my back?

• If the answer is yes and is back pain, step one is try adding a pillow, wedge, or soft bolster under your knees. Lying flat puts the back into more extension which can be uncomfortable if you are limited or sensitive in that direction.
• If the answer is yes and is neck pain, try putting a towel roll under your neck and using a flatter pillow under your head to help restore normal neck curvature.
• If you have to have your head elevated due to allergies or postnasal drip 🙋🏼‍♀️ try using a wedge pillow with the towel roll and flat pillow. That way you can elevate your trunk at a slope and still get proper neck alignment, rather than cranking the head into a tucked forward position.

5. Do I like to sleep on my stomach?

• If the answer is yes, join the club :) Is it great for the spine? Probably not. Is it worth fighting if it's the only way you can rest well? Nope!
• Things that help me with stomach sleeping are:
  • not being pregnant like I am as I write this.
  • a mattress that has more give in the trunk than in the pelvis aka "zoning".
  • try to alternate which way you have your head turned.
  • Lastly, being 3 ;)