How should I sleep to stretch my spine?

How Should I Sleep to Stretch My Spine? Wake Up Taller and Pain-Free

Why spine stretching during sleep even matters

Sleep isn't just about rest—it's when your body repairs and decompresses. And yes, your spine can actually stretch a bit overnight (well, sort of). Gravity takes a break while you lie down, so your spinal discs absorb fluid again and you "gain" a little height by morning.

What causes spine compression?

Sitting all day, poor posture, heavy lifting, even emotional stress—these things squish the discs between your vertebrae. Over time, this compression leads to stiffness, pain, and yeah, even that hunched “text neck” look.

Best sleeping positions to gently stretch your spine

Alright, let’s get into the nitty-gritty. Not all sleep positions are created equal if your goal is spinal elongation.

Sleeping on your back (with tweaks)

This is the go-to if you want your spine to be aligned and supported.

• Use a small pillow under your knees — it flattens the lower back and reduces lumbar pressure.

• Opt for a thin, supportive pillow under your head so your neck isn’t tilted weirdly.

• Some even swear by sleeping on the floor with a yoga mat and pillow combo. Sounds wild, but hey, whatever works.

Side sleeping with a pillow trick

If you're a side sleeper (which is totally fine), just make sure:

• Your knees are slightly bent (fetal style, but not too curled up).

• You place a firm pillow between your knees. This keeps your hips level and reduces strain on the spine.

• Your head pillow should fill the space between your shoulder and ear — no saggy pillows here.

What to absolutely avoid while sleeping

Yep, some positions are spine saboteurs. Here's what to skip:

Stomach sleeping = spinal nightmare

This one’s a spine killer. Your neck twists, your back arches, and your spine basically goes “help.” If you must sleep on your stomach (habit, I know), place a pillow under your lower abdomen to reduce the arch. Or better yet… train yourself out of it.

Giant pillows and soft mattresses

Your spine likes alignment, not a squishy cloud. Oversized pillows push your head forward and soft mattresses let your hips sink in, throwing your lower back into a weird curve. Firm and supportive = gold.

Extra tips to promote spinal decompression at night

Okay, sleeping position is step one. But there’s more you can do, especially if your back feels like it’s 90 years old by 9 AM.

Try a traction pillow or orthopedic wedge

These weird-looking pillows are actually super helpful. Some stretch the cervical spine or support the lumbar curve. Kinda pricey sometimes, but honestly worth it.

Stretch before bed

Nothing crazy. Just 5 minutes of gentle yoga: child’s pose, cat-cow, knees-to-chest. Your spine will thank you.

Personal note: I started doing spinal twists before bed (you know, the yoga one lying on your back?), and after two weeks… boom. Less lower back tightness in the morning. No lie.

Invest in a better mattress (seriously)

Don’t underestimate your mattress. Medium-firm is usually best for most people. And no, that mattress from 2009 isn’t “just broken in”—it’s broken, period.

Can sleep actually "fix" your spine?

Not completely. Sleeping right won’t magically correct years of poor posture or scoliosis or herniated discs. But it definitely supports the healing process. It’s like giving your spine a break after holding up your whole body all day.

Plus, consistent decompression—even just a few millimeters—reduces stiffness and inflammation. So yeah, over time, sleep can help a lot.

Bottom line: stretch your spine while you snooze

You don’t need fancy gear or a chiropractor on speed dial. Just good sleep posture, the right pillows, and a bit of nightly intention. Start tonight — tweak your position, try that knee pillow trick — and in a few days? You might wake up thinking, “Whoa, did I get taller?” (Okay maybe not visibly taller, but hey... you’ll feel the difference.)

Is 165 cm normal for a 15 year old?

The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.