The Chiropractor-Approved Way to Sleep Better: Body Pillow Benefits

A good night’s sleep is one of the most important factors in maintaining overall health, yet millions of people wake up with aches and pains—particularly in the shoulders and hips. If you’re a side sleeper or struggle with discomfort while sleeping, a body pillow might be the simple solution you’ve been missing.

Chiropractors often recommend body pillows because they help align the spine, reduce joint pressure, and provide better sleep posture, especially for those dealing with shoulder and hip pain. In this blog post, we’ll break down how body pillows work, the science behind their benefits, and how to position them correctly for optimal relief.

Why Do the Shoulders & Hips Hurt While Sleeping?

When you sleep, your body needs proper support to maintain a neutral spine position. However, side sleepers and those with improper sleep posture often experience pressure points in the shoulders and hips, leading to pain and stiffness.

Here’s why:

• Shoulder Pain: When you sleep on one side without support, your top shoulder can roll forward, putting strain on the muscles and joints. Your bottom shoulder also bears the weight of your body, leading to compression and discomfort.

• Hip Pain: Lying on your side can cause the top leg to shift downward, twisting the pelvis and misaligning the lower back. This increases pressure on the hip joints, leading to discomfort and stiffness.

Over time, this improper alignment can cause chronic pain, muscle tension, and even joint inflammation. That’s where a body pillow can make a huge difference.

How a Body Pillow Can Benefit You

A body pillow acts as a full-body support system, distributing weight more evenly and keeping your spine, shoulders, and hips properly aligned throughout the night. Here’s how it helps:

• Supports the Spine – A body pillow keeps your spine in a neutral position, preventing unnecessary twisting that leads to strain. Sedentary lifestyles and desk jobs are becoming increasingly more normal, which can be hard on the spine. 

• Takes Pressure Off the Shoulders – By hugging a body pillow, your top shoulder stays aligned with your spine, reducing strain and preventing compression of the lower shoulder.

• Keeps Hips Aligned – Placing a body pillow between your knees prevents the top leg from pulling your pelvis out of alignment, reducing stress on the hips and lower back.

• Reduces Muscle Tension – When your body is properly supported, your muscles don’t have to work as hard to compensate for poor alignment. This leads to less tension, fewer aches, and deeper sleep.

• Postoperative Recovery – In addition to the pain of your body healing from surgery, laying down for extended periods of time to rest can cause more discomfort and tension. Body pillows can provide that much needed comfort and relief for those who’ve had operations involving the back. 

• Pregnancy Safety – Sleeping on your side provides the best circulation for you and the baby. Therefore, a sleeping pillow can provide more comfort in this position as well as reducing pressure on your veins and organs. 

• Reduces Tossing & Turning – Having the body pillow to hug allows you to sleep in one position longer which reduces restlessness and will improve your sleep quality.

Step-by-Step: How to Sleep with a Body Pillow for Maximum Relief

To get the most out of your body pillow, proper positioning is key. Follow this chiropractor-approved method to relieve pressure from your shoulders and hips:

1. Choose the Right Body Pillow

Look for a firm yet soft body pillow that’s long enough to support your entire body. Find high-quality material pillows that allow for breathability while you sleep. Memory foam or medium-firm options are ideal.

2. Lie on Your Side

Start by getting into a comfortable side-sleeping position. If possible, try to switch sides regularly to avoid putting prolonged pressure on one shoulder.

3. Hug the Pillow

Wrap your top arm around the upper part of the pillow. This keeps your shoulder supported and prevents it from collapsing forward.

4. Place the Pillow Between Your Knees

Position the lower half of the pillow between your thighs and knees to keep your hips level and prevent spinal twisting.

5. Keep Your Spine Straight

Make sure your head, neck, and spine are aligned in a straight line. You may also need a supportive head pillow to maintain proper neck alignment.

6. Adjust Until Comfortable

Take a few minutes to adjust the pillow to find the most relaxed and supported position for your body.

Additional Tips for Shoulder & Hip Pain Relief

• Use a Supportive Mattress – A medium-firm or firm mattress provides even weight distribution, reducing pressure points.

• Stretch Before Bed – Gentle stretches can relax tight muscles and promote better circulation for pain-free sleep. Try creating a 5 minute nightly stretch routine.

• Maintain Good Sleep Hygiene – Going to bed and waking up at the same time each day helps regulate your body’s recovery process.

• Consider Chiropractic Care – Regular chiropractic adjustments help keep your spine and joints in alignment, reducing overall pain and improving sleep quality.

Improve Your Sleep & Reduce Pain with Chiropractic Care

A body pillow is a great tool for relieving pressure on your shoulders and hips, but for long-term relief, proper spinal alignment is key. At Westside Chiropractic, we specialize in helping patients reduce pain, improve mobility, and sleep better through personalized chiropractic care.

Want to learn more on how chiropractic care can lead to a better sleep in 2025? CLICK HERE!

If you’re experiencing ongoing shoulder or hip pain, don’t let it affect your quality of life! Book an appointment with us today and start sleeping pain-free.

Call now or visit our website to schedule your consultation!