Do you have a lower neck and back pain? You're not alone. The Global Burden of Disease study named lower neck and back pain the leading cause for disability across the globe. This pain is often brought on by stress or strain from bad posture, awkward sleeping positions, and other habits.
Here are the best sleeping positions to attempt if you have lower back pain, and also some other things you can do to get better sleep.
Sleep on your side with a pillow in between your knees.
In case lying flat on your back feels unpleasant, attempt shifting over to your side:
- Let your right or left shoulder making contact with the mattress. Allow the same thing to the rest of that side of your body.
- Place a pillow between your knees.
- If there's a gap between your waist and the mattress, consider using a small pillow there for included support.
Whether you use one pillow or two, you need to withstand the urge to sleep on the same side. Doing so many causes problems like muscle imbalance and even scoliosis.
How does this position aid? Sleeping on your side alone won't make you feel much better. The pillow between your knees is the trick. It will keep your hips and spine in a much better position.
Sleep on your side in the fetal position
If you have a herniated disc, you might want to attempt sleeping on your side curled in a fetal position:
- Lay on your back and then roll over gently to the side.
- Tuck your knees towards your chest and carefully curl your torso towards your knees.
- Remember to change sides from time to time to prevent any imbalances.
How does this position aid? Your discs are soft cushions between the vertebrae in your spine. A herniation happens when a part of a disc is pushed out of its regular space, causing nerve pain, weakness, and more. Curling your torso into a fetal position opens the area in between vertebrae.
Sleep on your stomach with a pillow under your abdominal area
You may have heard that sleeping on your stomach is bad for the neck and the back. However, if you discover yourself resting on your stomach, you do not need to require another position. Instead:
- Place a pillow under your pelvis and lower abdomen to alleviate some of the pressure off your back.
- Depending upon how this position feels, you may choose to utilize a pillow under your head.
How does this position aid? People who have degenerative disc illness may benefit most from stomach sleeping with a pillow. It can relieve any stress that put on the area in between your discs.
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Sleep on your back with a pillow under your knees
For someone, sleeping on their back might be the best position to relieve back pain:
- Lay flat on your back.
- Place a pillow under your knees and keep your spinal column neutral. The pillow is necessary - it works to keep the curve in your lower back.
- You might also place a little, rolled up towel under the small of your back for added assistance.
How does this position aid? When you sleep on your back, your weight is distributed uniformly and spread out across the widest area of your body. As a result, you place less strain on your pressure points. You're likewise able to get better alignment of your spinal column and your internal organs.
Sleep on your back in a reclined position
Do you feel most comfy snoozing in a reclining chair? Although sleeping a chair might not be the best option for pain in the back, this position can be beneficial if you have isthmic spondylolisthesis. Consider investing in an adjustable bed so you can sleep in this manner with the best alignment and support.
How does this position aid? Isthmic spondylolisthesis is a condition where a vertebra slips over the one below it. Reclining may be helpful for your back since it forms an angle in between your thighs and trunk. This angle helps to decrease the pressure on your spine.
Remember: Alignment is the key
No matter what position you pick, keeping proper alignment of your spine is the most vital part of the formula. Focus specifically on aligning your ears, shoulders, and hips.
You may discover gaps between your body and the bed that strain your muscles and spine. You can lower this stress by using pillows to fill the gaps.
Be careful while turning in bed. You can get out of alignment throughout turning movements. Always move your entire body together, keeping your core tight and pulled in. You may even find it handy to bring your knees towards your chest as you roll over.
