Sleeping Positions to Reduce Back Pain
Lower back pain can unexpectedly affect your life. The most pressing concern is that it can interfere with your sleep patterns. Poor bed posture tends to worsen this condition and results in more backache if not taken in hand.
So, what would the best sleeping position be to alleviate back pain? It is hard to find a suitable position to ease the process of dozing off.
Often, it is the way you sleep that can turn out to be the underlying cause of back pain. The reason: Certain positions place unnecessary strain on your hips, neck, and back.
How to Ensure a Good Night's Rest
Pay particular attention to the natural curve of your spine when lying down. The best way to make sure your spine is in an optimal position is to have your shoulders, head, and hips appropriately aligned.
Sleeping on your back is the recommended way.
However, most of us find it uncomfortable to sleep on our backs. Sleeping on our backs can also exacerbate snoring, which is a cause of irritation to our partners.
Whether you sleep on your back or on your side, you can make the most of either of these positions with a few minor adjustments.
Sleeping on Your Back
Experts in the medical industry recommend that one places a small pillow under your knees to provide extra support and keep the spine in a straight line to compliment the curve of your spine. A rolled-up towel placed under your back can also increase your comfort.
Besides, sleeping this way will distribute the weight evenly. One needs to achieve proper alignment of the neck, head, and spine to minimize pressure points.
Sleeping on Your Side
While most of us tend to favor slide sleeping as we feel comfortable doing so, it can easily pull our spine out of joint and put a strain on our backs. It does, however, decrease snoring and can also alleviate sleep apnea.
The best way to remedy the situation is to place a firm pillow in between your knees, which raises your outer leg to restore your natural alignment.
Fetal position sleeping
People who suffer from a herniated disc may want to adopt a fetal-like sleeping position to bring relief through the night. This position involves tucking your knees up towards your chest. This position reduces the bending of your spine to improve alignment.
Sleeping face down
The primary reason why it is not a good idea to sleep on your stomach is that your head is typically turned to one side. Not only will you place unnecessary strain on your back, neck, and shoulder, but you will also twist your spine and might wake up with a stiff neck.
If you just can't resist sleeping on your stomach, it is suggested that you sleep in a face-down position. Be sure to place a firm pillow or a rolled-up towel under your forehead to allow some breathing space. Why not put a pillow under your stomach as well?
Sleeping in a reclined position on your back
When you sleep this way, you will be kind to your lower back.
Often, significant relief is experienced when you sit in a recliner chair. If you find it to be true in your case, then investing in an adjustable bed is worth pursuing. A less expensive option is to seek out a wedge-shaped foam pillow, which will allow you to sleep in a semi-upright reclined position.
How to ensure a well-supported sleeping position
- Take care to change your pillow every 12 to 18 months.
- If you sleep on your back, choose a thinner pillow. Raising your head too much will put excessive strain on your back and neck.
- Flatter pillows are also ideal for those who prefer sleeping on their stomachs. Another option for stomach sleepers is no pillow at all. If you're sleeping on your stomach, the important thing is not to elevate the head too much, which would cause it to bend back.
- Consider a memory foam pillow. It molds to the shape of your neck and head for a perfect fit.
- Side sleepers would do well to consider using a thicker pillow to ensure proper support. This way, they will fill the space between the mattress and their neck.
- Invest in a more supportive mattress.
Regardless of which position you favor, the primary aim is to ensure you discover the right sleeping position to avoid back pain.