Back pain can be a real nightmare and uncomfortable, especially when it disturbs your sleep. A sound and quality sleep is essential for both physical as well as mental well being but sometimes back pain can disrupt it inviting lethargy and tiredness for the next day.
As per studies, if you do not sleep in a proper position, you can end up with back pain issues.But, by making simple changes in your sleep positions can significantly reduce your back pain. Here are some sleeping positions that can help you alleviate your back pain.
Sleeping On Your Back
While sleeping on your back, place a pillow under your knees which may help you relax your back muscles and maintain the curve of your lower back. This position reduces pressure on your spine and allows for better alignment. Ensure the pillow is not too high to avoid straining your neck.
Also read: Having Intense Back Pain? 7 Quick Fixes For Back Pain Relief
Foetal Position
Curling up on your side with your knees drawn toward your chest is called foetal position. This position can help open up the space between your vertebrae. By sleeping in this position, you will wake up fresh to embrace the sunlight rather than waking up with back pain and irritation. Place a pillow between your knees to maintain proper alignment and reduce strain on your hips and lower back.
Prone (Stomach) Position with Pillow Under Pelvis
While sleeping on your stomach is generally not recommended for back pain, if you must, place a thin pillow under your pelvis and lower abdomen. This helps maintain the natural curve of your spine and reduces strain on your back.
Reclined Position
If you suffer from lower back pain, try sleeping in a reclined position. Use a reclining chair or an adjustable bed to elevate your upper body slightly. This position can help relieve pressure on your lower back and provide support to your spine.
Side Sleeping
If you like sleeping on your side, place a pillow between your knees to keep your hips, pelvis, and spine in proper alignment. This reduces the pressure on your lower back. Make sure the pillow is thick enough to fill the gap between your waist and the mattress.
Mattress and Pillow Support
Regardless of your preferred sleeping position, using a mattress and pillows that provide adequate support is crucial. Your mattress should be firm enough to support your spine but soft enough to contour to your body's natural curves. Your pillow should support your head and neck in a neutral position.
Also read: 8 Everyday Habits To Prevent Back Pain
Regular Stretching and Exercise
Along with finding the right sleeping position, incorporating regular stretching and exercise into your routine can help strengthen your back muscles and improve flexibility, reducing the likelihood of back pain. As per Harvard Medical School, regular stretching can help alleviate your back pain.
Conclusion
Remember, the best sleeping position for you depends on your individual preferences and the nature of your back pain. It may take some trial and error to find the most comfortable position. If you continue to experience back pain despite trying different sleeping positions, consult with a healthcare professional for further evaluation and treatment options.