Better Sleep, Better Body: A Massage Therapist’s Guide to Healthier Sleep Positions

When it comes to pain, stiffness, or that crick in your neck you wake up with, your sleeping position might be a sneaky contributor. But before you panic or feel the urge to overhaul your entire bedtime routine, take a deep breath. At Defiance Massage, we’re not here to shame your favorite sleeping pose—we’re here to help you rest smarter, not harder.

Let’s talk about how sleep positions can affect your muscles and joints, and how small tweaks can support the work we do together in your massage sessions.

Back Sleepers: Great for Spinal Alignment (With a Twist)

Sleeping on your back is generally great for keeping your spine neutral. It allows your head, neck, and back to rest without any extra pressure.

Pro Tip: Slide a pillow under your knees. This small support helps maintain the natural curve of your lower back, especially if you wake up with stiffness there.

Side Sleepers: A Popular Pick with a Few Upgrades

Most people naturally gravitate toward side sleeping—it’s comfortable and often helps with snoring or digestion. However, it can lead to tight hips, shoulder compression, or neck tension if not supported well.

Pro Tip:

• Use a pillow between your knees to keep your hips stacked and your low back happy.

• Make sure your pillow supports your head so your neck isn’t tilting up or down.

• If your bottom shoulder feels sore in the morning, try hugging another pillow or using a body pillow to take some pressure off.

Fetal Position: Cozy but Curled

If you love curling up, you’re not alone—it’s one of the most common sleep styles. But being too tightly curled can restrict breathing and cause tightness over time, especially in the hips and upper back.

Pro Tip: Try to keep your knees slightly lower than your chest and avoid tucking your chin too deeply. A body pillow can help keep things relaxed while still feeling secure.

Stomach Sleepers: Not “Wrong,” Just Risky for the Neck

Sleeping on your stomach can put a lot of strain on your neck and lower back because your head is turned to one side and your spine isn’t in a neutral position. That said, if you’re a dedicated stomach sleeper, we’re not here to force you to flip—just guide you toward more support.

Pro Tip: Try using a very thin pillow—or no pillow—for your head, and slide another pillow under your hips to reduce lower back pressure. If you’re open to it, gradually transitioning to a side sleeping position can help in the long run.

No matter how you sleep, your body is doing its best to rest and restore. If you’re noticing recurring tension or pain, massage therapy can help release tight areas and support better movement—even if your sleeping habits are a work in progress.

Talk to your therapist about what you’ve been noticing when you wake up—we can recommend stretches, pillow positioning, and targeted massage techniques to help you feel your best from sunup to sundown.