One easy and free way of training yourself into back sleeping is by using a rolled up towel under your neck.
Rolled towel under neck while sleeping.
You can also position your pillow so that it is underneath the shoulders as well as the head for optimal positioning.
Make sure the back of your head and the back of your shoulders are touching the surface you are lying on.
Take a large beach towel roll it up and place it in the base of your pillow.
Slide your rolled up towel into your pillowcase along the lower edge.
You can also try placing a pillow under your knees if you sleep on your back which will help align your spine and neck and reduce pain.
The roll will provide a great place to rest the groove of your neck keeping your spine in alignment.
Simply roll up a regular bath towel to a height that fits naturally under the middle of your neck while you re lying down on your bed.
It does require you to lie down for at least 10 minutes.
Pillow with a towel rolled up at the base.
Slip a rolled towel behind your lower back for prolonged sitting.
A towel instead of a pillow eliminates the possibility of your face pressing against.
If you sleep on your side or back with a flat pillow a second roll or rolled up towel under your neck could provide additional support.
Utilize a thinner pillow with a rolled up towel placed under the neck to prevent the neck from being pushed forward.
This video shows how to make a towel roll yourself to use as a neck pillow.
Tuck a rolled towel inside your pillowcase before you sleep.
If you sleep on your back.
Fold the towel in half.
Obtain a bath or beach towel.
Place a rolled towel between your pillowcase and pillow.
It could be considered a myofascial release of sorts to release the soft tissue of the neck and allow the neck to move in its normal range of motion.
Stick a pillow under your knees and possibly a small rolled towel beneath the small of your back.
He said this important.
If you re a side sleeper sleep with a pillow sandwiched between your legs to help align your neck.
Starting on one side of the towel roll it up until your towel looks like a roll about the length of your pillow.
The rolled towel provides a curved surface for the relaxed neck to stretch on.
Be sure the roll is tucked all the way.
Here s how you do it.
But with each sleeping position you can use pillows and rolled towels to straighten your spine as you sleep.
To sleep with neck pain roll up a towel and position it under your neck before you go to sleep for extra support.
