For those who have pain in the "neck, shoulder blade and back", the activity that should be the most relaxing, sleep, immediately becomes difficult, because the pain disturbs your rest, which means that it disturbs the process of restoring the muscles and the other systems of immunity, such as the creation of white blood cells.
What is important in arranging a comfortable sleeping posture is arranging the body so that it is in one line, keeping the ear, the shoulder, and the hip in a straight line. Besides this, by nature there will be a gap between the various parts of the body and the mattress. We can use a pillow or a blanket to fill the gap, in order to reduce the tension of the muscles.
So that the body can relax and restore the muscles, we therefore recommend sleeping postures that will help reduce the tension of the muscles and help you sleep more comfortably. That said, one of the sleeping postures we recommend may not be comfortable or suitable for the physical condition of everyone. You should change to a sleeping posture that is comfortable and suitable for you.
For back pain
1. Lying on the back (Supine Position)
This posture distributes the weight along the line of the spine
For back pain: place a small pillow under the knees in order to help maintain the natural curve of the lower spine
For neck pain: use a pillow with a height that supports the curve of the neck exactly, so that the head is in the same line as the trunk. A neck support pillow, or a small rolled towel, may be used as an addition under the neck
2. Lying on the side (Side-Sleeping Position)
This helps align the hip, the pelvis, and the spine in the same line
For back pain: place a fairly firm pillow between the knees, in order to help align the hip and the pelvis straight with the spine
For neck pain: use a pillow of exactly the right height, supporting the neck so that it is in the same line as the head and the spine. If the pillow is too low or too high, it may cause neck pain
3. Lying face down
As for "lying face down", it is a posture that is "not recommended", because it makes the back arch and the neck must be twisted in order to breathe, creating an enormous pressure on the spine and the nerves. But if it cannot be avoided, try using a lower pillow, or no pillow at all, in order to reduce the arching of the back and reduce the twisting of the neck.
The sleeping posture that is comfortable and that helps you rest fully is the best sleeping posture for you. If you have tried adjusting the sleeping posture and the equipment and the symptoms still do not improve, a doctor or a physiotherapist should be consulted in order to find the cause and a suitable approach to treatment.