Thoracic outlet syndrome (TOS) is a condition that occurs when there is compression of the nerves, arteries, or veins in the thoracic outlet, which is the space between your collarbone and your first rib. TOS can cause a variety of symptoms, including pain, numbness, weakness, and tingling in the neck, shoulder, arm, and hand. These symptoms can be aggravated by certain sleeping positions, which can put pressure on the thoracic outlet and exacerbate the underlying compression.

Side Sleeping Position

Side sleeping position is generally considered to be the best sleeping position for people with TOS, as it can relieve pressure on the thoracic outlet and allow for proper blood flow and nerve function. However, it is important to ensure that your head and neck are properly aligned with your spine, and that you are not twisting your upper body, as this can cause compression in the thoracic outlet. Use a supportive pillow to keep your neck in a neutral position, and consider placing a pillow between your knees to help align your spine.

Back Sleeping Position

Back sleeping position can also be a good option for people with TOS, as it can help to keep the spine in a neutral position and prevent twisting of the upper body. However, it is important to use a supportive pillow to keep your neck in a neutral position, and to avoid sleeping with your arms above your head or behind your back, as this can cause compression in the thoracic outlet. Consider placing a small pillow under your knees to help support your lower back.

Stomach Sleeping Position

Stomach sleeping position is generally not recommended for people with TOS, as it can cause excessive compression in the thoracic outlet and exacerbate symptoms. If you prefer to sleep on your stomach, consider using a thin pillow or no pillow at all, and try to keep your arms at your sides rather than above your head or behind your back.

Pillows

Using the right pillow can be very helpful for people with TOS. A supportive pillow can help to keep your neck in a neutral position and prevent compression in the thoracic outlet. Consider using a memory foam pillow or a cervical pillow that is specifically designed to support the neck. Avoid using pillows that are too thick or too soft, as they can cause the head and neck to bend at an unnatural angle.

Mattress

Choosing the right mattress is also important for people with TOS. A firm mattress can help to support the spine and prevent excessive bending or twisting of the upper body. Avoid using a soft or sagging mattress, as this can cause the spine to become misaligned and exacerbate symptoms. Consider using a mattress topper or a supportive pillow-top mattress to help distribute your weight evenly and relieve pressure on the thoracic outlet.

Conclusion

Overall, the best sleeping position for people with TOS is typically side sleeping position, with a supportive pillow to keep the neck in a neutral position. Back sleeping position can also be a good option, but it is important to avoid sleeping with the arms above the head or behind the back. Stomach sleeping position should generally be avoided, as it can cause excessive compression in the thoracic outlet. Using a supportive pillow and a firm mattress can also be helpful for relieving TOS symptoms and promoting proper alignment of the spine.

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