Back pain does not discriminate when it comes to who suffers from it. Consider the following statistics:
- Back pain is listed regularly as one of the primary causes behind workplace absenteeism.
- Studies show that back pain is one of the biggest reasons of disability around the world.
- 50% of Americans experience back pain-related symptoms every year.
- Back pain costs Americans over $50 billion in medical bills.
Since most sleep-related discussions revolve around how long you sleep or how you feel after waking up, some people tend to miss a key point: sleeping position plays a pivotal role in a good night’s sleep. Sleeping position matters because the wrong position elicits symptoms, such as heartburn, headaches, muscle cramps, tiredness, and, most noticeably, back pain. Although each sleeping position has its own pros and cons, you should know that some of them pose a greater risk to your health.
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Best Sleeping Positions
Are you suffering from back pain at the night? Apply the following tips to get relief.
1. Use a Pillow to Sleep under Your Back
Healthcare experts advocate lying on the back – it is quite beneficial for the back pain. This position spreads your weight evenly across the widest part of your body. It guarantees better alignment of the spine, neck, and head, and relieves pressure points.
Moreover, if you can put a tiny pillow under your knees, then it can ensure that your spine’s natural curve is maintained. You can opt for this sleeping position by following these tips:
- Lay flat on your back and face the ceiling.
- Get a pillow for supporting the neck and head.
- Put a pillow under the knees.
- Get extra support by plugging the gaps between the mattress and body with extra pillows.
2. Sleeping On the Side with a Pillow between the Knees
Lying on the side is a common and comfortable sleeping position, but many people don’t know that it can dislocate the spine, resulting in back pain. Addressing this issue is simple. If you sleep on your side, just put a pillow, especially a firm one, between your knees. Doing this elevates the upper leg, restoring the natural alignment of your spine, pelvis, and hips.
You can opt for this sleeping position by following the tips below:
- Gently roll on to one side.
- Adjust a pillow for supporting the neck and head.
- Pull your knees up a bit, and put a pillow between them.
- Get extra support by plugging the gaps between the mattress and body with extra pillows.
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3. Sleep In the Fetal Position
People with a herniated disk can consider sleeping on their side by curling in to a fetal position. It is worth noting that discs are akin to soft cushions that are kept between your spine’s vertebrae. When some part of the disc is dislocated, it causes herniation and causes weakness, nerve pain, and other issues. The space between your vertebrae opens up once your torso is curled in a fetal position. You can opt for this sleeping position by following these tips:
- While lying on your back, gently roll over onto your side.
- Move your knees closer to your chest, and carefully curl your torso towards your knees.
- To avoid imbalance, keep switching sides once in a while.
4. Place a Pillow under Your Abdomen and Sleep On Your Stomach
It is common knowledge that sleeping on your stomach is detrimental to your back pain. This happens because it puts additional strain on your neck. However, if you can’t sleep in any other position, then there’s a way to sleep on your stomach by following these steps:
- Put a pillow under your lower abdomen and pelvis. In this way, you can minimize pressure from your back.
- Based on your preference, you can consider putting a pillow under your head.
Those who suffer from a degenerative disc disease are most likely to get relief from this sleeping position. It can significantly remove the pressure that is applied to the region between your discs.
Still Getting Back Pain? Give Some Thought to Your Daytime Behaviors
If you have a healthy sleeping position, but you find it hard to get a good night’s sleep, then other factors may have been causing back pain.
Your movement and postural behaviors during the day may imply the reason behind your back pain. Therefore, after addressing your sleeping positions, you need to pay attention to the root cause behind your back pain.
Since ancient times, humans have been moving creatures. It is only the rapid technological advancements of the last few decades that led humans to become lethargic. In the beginning, survival was only possible through hunting. Fast forward to today, you can have food delivered to your doorstep via drones.
Make sure you move and adjust positions throughout the day. This way, you can minimize the negative impact linked with poor postures. After some time, you might experience a drop in the severity of your back pain. Make it a point to follow these tips to get rid of your back pain.
- Add back support every time you sit.
- Stand up and stretch after sitting for more than 30 minutes. You can remind yourself by setting the alarm on your phone.
- Get a convertible or standing desk.
- Try sitting exercises.
- Drink lots of water. Hydration is good for your health and makes you more active.
- Avoid the lift when possible, and take the stairs.
- If possible, prefer standing over sitting.
- Park your car away, so you have to walk more.
Final Thoughts
If your back pain persists after you have changed your sleeping position and followed a more active lifestyle, you need to visit a physician. They can review your symptoms and identify the actual cause of your back pain.
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