Sleep and your back: posture, pillows and rest

Pablo Martínez Jarque, Doctor of Chiropractic · 6 November 2026 · 4 min read

Painters such as Van Gogh and Sorolla devoted whole canvases to the afternoon nap. Long before them, some five thousand years ago, someone shaped the "Sleeping Lady" of Malta in clay. Rest has always fascinated us, and with good reason: we spend almost a third of our lives asleep.

Why rest matters

While we sleep, the body does not switch off: it uses those hours to recover. During sleep, hormones, the immune system and the nervous system are regulated, and the muscles that have supported your spine all day can relax.

Sleeping badly, on the other hand, shows: you wake up tired, with a stiff neck or back, and the day feels like an uphill climb.

Six tips to look after your spine while you sleep

1. Find a neutral position. The idea is for your spine to keep its natural curves, without being twisted or sagging. A good mattress is the foundation.
2. On your back or on your side. On your back, your weight is better distributed. If you sleep on your side, a pillow between your knees helps to align your hips.
3. Avoid sleeping on your front. It forces you to keep your neck turned for hours.
4. Pillow under your head and neck. Not under your shoulders. Its height should keep your neck in line with the rest of your spine.
5. Choose your mattress to suit your body. If you have wider hips, a slightly softer one may be more comfortable; if they are narrower, a firmer one. Try it before you buy it.
6. Look after your routine. Regular hours, a light dinner and less screen time before bed prepare your body to rest.

What about naps?

A short nap of 20 or 30 minutes can help you recharge without affecting your night's sleep. It is better to lie down or be well supported than to doze off on the sofa with your neck bent.

Educational content. It is not a diagnosis or a treatment recommendation and does not replace an assessment by a healthcare professional. If any symptom persists, please see your doctor.