How Your Sleeping Position Can Lead To Back Pain
Back pain may be getting in your way of having a good night’s rest, but it also may be contributing to it. Alignment is the most important thing when it comes to correct sleeping form. You need to make sure that your spine is neutral to reduce strain on your back and spine. You may think you are comfortably positioning yourself when you go to sleep, but if you are waking up in pain then you should probably reevaluate.
Sleeping Position
The best sleeping position to prevent back pain is sleeping flat on your back. It might not seem as comfortable as laying on your side. However, it will prevent you from waking up in pain. For perfect spine alignment, place one pillow underneath your head and one pillow underneath your knees. Not only is this ideal for your back and neck it is also a great way to prevent wrinkles on your face, it’s a win-win!
If you absolutely cannot get yourself to sleep flat on your back, then sleeping on your side is the next best choice. If you are a side sleeper then it is important that you keep your legs straight. Having your legs tucked upwards in the fetal position can put a lot of strain on your lower back and joints. You can place a pillow between your knees while your legs are straight to help keep your spine in neutral alignment.
The worst sleeping position for your back and neck is laying on your stomach. Sleeping in this position flattens the natural curve of your spine. It also forces your to turn your neck which often leads to neck and upper back pain. If sleeping on your stomach is the only way you can fall asleep, then put a pillow under your stomach. This will alleviate some of the strain that happens when you flatten your spine.
Type of Mattress
Your mattress can also be a contributor to your back and neck pain. Most doctors recommend that you sleep on a firm mattress. However, sometimes a softer mattress is better for those who experience lower back pain. We recommend choosing a mattress that is middle-of-the-road firmness. Also, go for a mattress that is middle-of-the-road in price. The cheap ones don’t hold up and expensive ones are not worth the hype. Be sure to test out different types of mattresses to see which ones feel the most supportive for your own body.
If you are struggling with back pain or neck pain then Synergy Physical Therapy and Wellness can help. We can help determine the root cause of your pain, whether that be the position you sleep in or the type of mattress you own. Then we will determine a treatment plan to get you living pain-free and sleeping comfortably. Contact our office today to schedule an appointment.
