To properly sleep on your back with a pillow, focus on positioning it specifically under your head and neck, ensuring your shoulders remain off the pillow.
Proper Pillow Placement for Back Sleepers
According to Radermacher, when sleeping on your back, the key is precise pillow placement. The pillow should be positioned:
- Beneath your head
- Beneath your neck
Crucially, your shoulders should not be on the pillow. As Radermacher states, "Your shoulders should never be on your pillow." Instead, you should:
- Tuck your pillow just above your shoulders
- Tuck your pillow around your shoulders
This positioning helps maintain the natural curve of your spine and neck while lying flat on your back.
Key Takeaways for Back Sleepers:
- Your pillow supports your head and neck.
- Your shoulders should be below the pillow, on the mattress.
- Tuck the bottom edge of the pillow close to or slightly around your shoulders.
By following these guidelines, you can help ensure proper alignment while sleeping on your back.
