How to Sleep Better and More Aligned


Have you ever woken up to pain from “sleeping wrong”? Sleep complaints are present in about 75% of chronic pain disorders. At least 50% of individuals with insomnia - the most commonly diagnosed sleep disorder - suffer from chronic pain.


Pain can result from a poor sleeping position, leading to inadequate sleep; and that can result in higher sensitivities to pain. It becomes a self perpetuating cycle and leaves you wondering: what is the healthiest sleeping position to avoid pain?


This post will show you how to achieve your ideal sleeping position so you can wake up feeling refreshed instead of beat up!

Healthy Sleeping Positions

Whether you're a back sleeper, side sleeper, or stomach sleeper, they can all be considered "healthy sleeping positions" if they're helping you optimize your sleep. Stomach sleeping may work great for some people, but it tends to be the position that causes the most people pain. Identifying which is best for you is the goal. Most experts agree that the best sleeping position for lower back pain tends to be on your back with a pillow under your knees.

Sleep Better with Pillow Support

Sleeping On Your Back

Yeah, yeah, yeah… “our ancestors slept on dirt floors and were one with the Earth - they didn’t need pillows”. That sounds cool in theory, but unless you’re about to go live in a cave, the reality is that most of us are going to continue to sleep on mattresses.


Since we’re not going to throw our pillows away, let’s use them to our benefit! If you’re a back sleeper, place a dense pillow underneath your knees for a ‘zero gravity’ effect that will reduce spinal extension and take pressure off your low back.


Next, place a thin pillow underneath your head. If your pillow is too thick, it’s going to shift your head forward, which is the equivalent of “tech neck” and puts your body out of alignment. You want your ears to be pretty much in line with your shoulders.


If desired, you can also place two pillows on either side of you to rest your arms on, but this isn’t necessary. 


If you're in search of a quality pillow with adjustability and support that also stays cool - our favorite is Sleepgram ( use code DRMIKE for 25% off, you deserve it)!

Sleeping On Your Side

Some people will never sleep on their backs no matter how many experts tell them it’s the ideal position. Some just prefer to sleep on their sides.


If that’s you, make sure your pillow is comfortable and supportive with just enough thickness to keep your head aligned with the rest of your spine.


Unless you’ve got a partner to spoon you, put a fairly dense body pillow behind you and hold onto a pillow in front for shoulder and arm support (we know you like to snuggle). This position can reduce snoring and sleep apnea as it helps keep your airways open. Putting a firm, thick pillow between your knees will ensure this is extra comfy.

How to Sleep Better Aligned on Your Side

Sleeping On Your Stomach? You Still Need a Pillow!

Sleeping on your stomach is the least preferable position because it twists your neck and tends to hyper-extend the low back (a very firm mattress can help with this).


However, we know some of you are babies and are going to do this anyway (at least one of our coaches is a stomach sleeper). For you folks, the answer is both more pillows… and less.


Putting a soft pillow underneath your pelvis/low stomach will help keep your spine in a more neutral position. As for your head, use a very thin pillow or none at all to maintain healthier neck alignment.


Reduce the excessive twisting of the neck by putting the edge of a thin pillow slightly under the back of your head so that your forehead is angled down toward the mattress instead of turned a full 90 degrees to one side.

Optimize Your Sleep

Sleep is one way your body recovers from the challenges and stressors of life. There are so many things that the body does when sleeping that it’s worth making every effort to get quality rest and your sleeping posture affects this.

Proper sleeping positions can reduce everything from back pain and acid reflux to facial wrinkles!

Join the Membership for Better Alignment

Whichever position you sleep in, use the above pillow recommendations to get yourself into a good position before falling asleep. If you wake up in the middle of the night, reset the pillows and if need be, switch sides. If you continue to have pain in the morning, try switching up your sleeping positions.

To learn more about your body and how to achieve better alignment in sleep and in life, check out the MoveU Membership today.

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Knee pain is fading

I started using MoveU because I had nagging knee pain that bothered me when running, biking, skiing, etc. It was really bumming me out so I decided to try MoveU Knee, Ankle and Foot Program. I am about to finish week 2 and my knees already feel much better!

Nov 6

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The programs cover how to balace the whole body to minimize (or ward off any future) pain that’s caused by poor alignment. There’s an overall upbeat tone in the videos that makes you want to try your best.

1y ago

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1y ago

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This is the fix for the long haul and I preach it to my family and friends. Going to a PT is great but they only work on the area your insurance allows which doesn't always fix the overall issue. Thank you Dr. Mike for creating this!

Nov. 30

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Well worth the subscription. I am a chiropractor and I refer to this program for all of my patients. For every diagnosis Dr. Mike and his crew demonstrate an appropriate stretch and/or exercise along with the progression and regression specific to their level of recovery. I highly recommend this app to anyone interested in treating musculoskeletal ailments whether it be your own or your patients. It's one of the few apps purchased that I feel I got my monies worth and more, you won't be dissapointed.

1y ago

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I have a bulging disc and I am very appreciative of this program and the knowledge I have gained on how body mechanics are all connected and what things to do to get better. I also feel the people really care about their members.

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This app is super easy to use. Love that I always have my videos with my on the go and the support from the coaches and community is invaluable along the way. Working through 4 herniated discs and it's the first program where I'm feeling hopeful and confident!

Feb 12

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Great app! So much info to help you get to know your body and help you find your best alignment! Better alignment means less pain and more gain in life! MoveU has it all if you are willing to take responsibility for your own body.

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Get out of pain - the ultimate solution!!

I signed up for MoveU because I had this nagging pain for years with absolutely no way of fixing it because no one ever broke it down and showed me how to understand my problem. I love the short classes was well as the deeper live classes. I believe that I'm a lifer and it's one of the most important subscriptions I pay for in my life.

Mar 18

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All in one app, to realign and reset your whole body. In the most natural, gradual, and far from the invasive way. I have been a walking injury from sports for 30+ years...I never thought I could find an integral solution.

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