Why This Can Happen
During sleep, your discs rehydrate and your body unwinds, but certain positions make the muscles around your spine keep guard duty. If your hips roll forward, your low back twists; if your shoulders hike up, your neck tugs on the whole chain. The fix isn’t force it’s little supports that keep your ribs and pelvis traveling together so your back stays off the night shift.
Gentle Advice That Usually Helps
Tip 1: Line up ribs and pelvis.
- Do: When side-sleeping, imagine a thin beam from your lower ribs to the front of your pelvis. Keep it parallel to the mattress. If your top hip drifts forward, place a small pillow at your waist (between ribcage and mattress) to fill the gap and keep the line straight.
- Start today: Before lights out, lie on your side and do a 20-second “line check.” If you feel your top ribs falling toward the mattress or your pelvis tipping, add that small waist pillow.
Tip 2: The Two-Pillow Triangle (knees + ankles).
- Do: Place a medium pillow between your knees and a rolled towel between your ankles. This stops your top leg from dragging your spine into a twist and keeps hips level.
- Start today: Grab a spare bath towel, roll it, and tuck it between ankles. Use any couch pillow between knees. If your top knee still slides, hug a small pillow lightly to your chest to stabilize the torso.
Tip 3: Park your arms; un-hike your shoulders.
- Do: Rest your bottom arm forward on a slim pillow (or folded blanket) so your shoulder isn’t pinned under you. Place your top arm on a pillow in front of your chest, elbow slightly bent. This prevents shoulder/neck tension that often pulls on the upper back.
- Start today: As you settle, shrug both shoulders up, then let them melt down. Place the arm pillows and feel your collarbones broaden. If sheets feel heavy, loosen the top sheet at chest level so you aren’t subconsciously tensing.
Food & Home Add-Ons
Ingredient 1: Kiwi + plain yogurt, evening snack (1–2 kiwis).
- Pairs with: A handful of oats or plain yogurt.
- Prep tip: Slice and chill; keep it simple.
- Frequency: Most nights, 1 hour before bed to support an easy wind-down.
