Best to Worst: We Ranked Sleep Positions for Your Back and Neck

When it comes to back and neck health, alignment is everything. During the day, that’s tough to maintain — what with all the bending, lifting and, let’s be honest, slouching. But at night, the right sleep position can help your spine settle into its natural curve.
We asked an expert to rank the best (and worst) sleeping positions for your back and neck health, and how to adjust each for maximum support.

Best overall: On your back

“Back sleeping is often considered the best position for overall spinal alignment,” says Gerard Girasole, MD, director of Orthopaedic Spine Surgery and medical co-director of Connecticut Orthopaedic Institute at St. Vincent’s Medical Center.

Just make sure to use a pillow that supports the natural curve of your neck so your head stays in line with your spine. Cervical or contoured pillow are shaped to follow the curve of the neck, and work great for back sleepers. And if you’re still struggling with with back pain? >> Read more