Back pain not only impairs your everyday activities, but it also interferes with your ability to sleep well. But did you know that the way you sleep can aggravate or even cause you these inconveniences? The reason is that some resting positions can put unnecessary pressure on the neck, hips, spine, leading to these uncomfortable back pain.
Experts say it is important to maintain the natural curvature of the spine when in bed, that is, to make sure that the shoulders, head and hips are aligned and that the back is properly supported. The best way to do this is to rest facing the ceiling.
However, many people sleep uncomfortably this way or this position makes them snore. Fortunately, there are several ways to meet everyone’s needs for a decent night’s sleep, as well as lower back pain relief.
What are the best sleeping positions that will help you avoid or relieve the pain you feel in your lower back?
How to sleep properly on your back
On almost all cases, sleeping on your back is better for your neck. This stance allows weight to be distributed uniformly across the body’s largest surface. Additionally, it eliminates pressure points and assures that the head, spine, and bones in the torso are aligned correctly.
For a correct position, lie on your back and avoid twisting your head. Position a pillow to position the head, neck and add a small one below the knee. Add additional pillows to cover the holes between the mattress and the body.
The position of the fetus
Adopting the fetal position will help patients with a herniated disk while they lay down at night. Since this position results in less twisting of the back, it is easier on the joints.
Sleep face down
Sleeping on your stomach is considered one of the worst sleeping positions. However, if you fail to sleep otherwise, placing a thin pillow under your stomach and hips can help improve the alignment of your spine.
One of the reasons this position is inappropriate is that, most of the time, the head is turned to one side. This turns the spine and adds extra pressure on the neck, shoulders and back. To avoid this, experts recommend sitting face down. A small but firm pillow or a rolled towel can be used to support the forehead.
In addition, in addition to adopting a correct sleeping position, you must also pay attention to the surface on which you rest. For example, a mattress should be well made, spacious, durable and comfortable.
Experts recommend that you carefully inspect your sleeping area every year. If you find that the piece of furniture you are resting on has bends, knots and swellings or uneven tears and springs, it is time to replace it, because these defects can affect the health of your back. You can choose a sofa bed by Modela , which will help you save space.
Not only the quality of the mattress or sponge is important, but also the pillow on which you sleep. It should maintain the natural posture of the neck and help support the spine. Ideally, it should be comfortable, adapt to different sleeping positions and keep its shape after use.
Using a smaller cushion, while you sleep on the stomach, so that you don’t strain the neck and back by raising the head too high. The experts instead recommend you use a tiny coil or nothing if you choose to lay on your back.
If you have severe or worsening back pain, especially after sleep or even an accident, you should talk to a doctor, so it is advisable not to delay the time.
Learn more about how to relieve lower back pain while sleeping?