How can you maintain a Good Posture while Sleeping in Side Lying position?
As working mums we tend to be very aware about our posture while sitting but we tend to not even think about our sleeping postures. When we sleep in a good posture all our joints and muscles should be in a neutral position to prevent any stresses from building up on them during the night so we can wake up refreshed and pain free. In this blog lets discuss how to achieve and maintain a good posture while sleeping in side lying position.
 
If you are a side sleeper then it is vital to have the correct type of pillow. The height of your pillow should be from your ear lobe to the tip of your shoulder. If the height is less your neck will not be in the neutral position but it will be tilted towards the bed. This can lead to pinched nerves in the neck on that side, giving rise to nerve pain and neck & shoulder pain. The same is applicable if the height of the pillow is more than needed. HERE are the pillows that I use and recommend. 
 
Secondly, if you sleep with the top leg crossing over the rest of the body, then use a pillow between the bed and the top leg, such that the thigh of the top leg is parallel to the bed. 
If you sleep with your knees stacked on top of each other keep a pillow between your legs. To measure the height of the pillow lie on your back so that your knees are facing the roof and put a pillow between your legs such that the thigh bones are parallel to each other. Using a pillow between your legs when side sleeping puts your pelvis in a neutral position, thus keeping your lower back muscles relaxed and preventing back pain.

Here is video on "How to sleep when you have back and neck pain: 3 tips"
 

HERE is a free guide on "How can you maintain a Good Posture While Sleeping". It gives you the details of sleeping posture in side lying, back sleeping, 3 postures to avoid when sleeping and how to change to a better sleeping posture and much more. 

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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