Do you often feel agonizing lower back pain?
Chances are, you might not be suffering from any serious medical condition. Instead, it could be because of your sleeping position or posture.
Yes, you read it right.
Your sleeping posture has a lot to do with your orthopaedic health, especially when it concerns your back or spine.
Thankfully, there are simple techniques that you can adopt to relieve backache.
Healthy Sleep Habits
The first trick is to adopt some healthy sleeping habits. Of course, you should set your schedule for a good night’s sleep. But there’s a lot more than that you can do as a part of your healthy sleeping routine.
Body Alignment Is The Key
For starters, consider your body alignment.
Regardless of your sleeping posture, whether you sleep lying on your back, side, or stomach, you should maintain proper spine alignment.
Focus on aligning your ears, shoulders, and hips in one line.
You may also find some gaps between your body and the bedding. Don’t worry; you can fill this gap using pillows.
For example, if there is a gap between your lower back and the bed, place a soft below to support your back.
As a result, you should feel less stress in your lower back muscles.
Choosing The Right Pillow
Another sleep accessory that affects your posture is a pillow.
Your pillow should not be too hard or too soft for your neck.
Besides, it should cradle your head and neck so that the upper portion of your spine remains straight.
How you lie on the bed – to the side, on your back, or stomach – should also alter your pillow choices.
For instance, thicker bed pillows are suitable for people who sleep on their side. In contrast, thinner pillows are beneficial for back sleepers.
Choosing The Right Mattress
Apart from everything else, the mattress you use also plays a vital role in alleviating backaches.
Like pillows, the appropriate firmness of your mattress would also affect your spinal health.
For instance, too hard orthopaedic mattresses may help with backaches, but they do not offer a sound sleeping experience.
In contrast, too soft mattresses may offer a sound sleep but would leave your back soring in pain.
Try choosing a medium-firm mattress with good innerspring. You can also add a memory foam topper to add more comfort to your bed.
Good Sleeping Postures
So, now you have an idea about improving your sleeping habits to help maintain a good posture and avoid backaches.
But what if you’re already suffering from it?
Here are the postures that can help you alleviate backaches.
Sleep Sideways With A Pillow Between Knees
If you feel uncomfortable while lying flat on your back, try lying sideways.
Make sure that your one side is in contact with the mattress head to toe.
Place a firm pillow between your knees to help your hips, pelvis, and spine stay aligned.
Try adding a small pillow for support if you also feel unrest due to the gap between your waist and the mattress.
Note: Try not to sleep on the same side always. It might lead to muscle imbalance or even scoliosis.
Sleep Sideways In Fetal Position
If you’re suffering from a herniated disc, sleeping sideways with a pillow between your knees might not help.
It is better to sleep sideways in the fetal position to help with the condition.
Try lying on your back, and then gently roll over to your side. Tuck your knees close to your chest. Additionally, you can also try curling your torso gently towards your knees.
Curling should help open up the gap between your vertebrae and ease the nerve pain caused due to herniation.
Note: Remember to switch sides from time to time. Also, make sure not to jerk your muscles while rolling over to your side or lying down on your back.
Sleep On Stomach With A Pillow Under Abdomen
Sleeping on the stomach is often said to be unhealthy for the back and actually increases the pain. Well, this statement is partially true.
Lying on your stomach adds more stress to your neck.
In contrast, if you place a pillow under your pelvis and lower abdomen, it can actually help relieve the pressure on your neck and back.
Besides, if you’re suffering from degenerative disc, you may find this position the best to sleep. Simply put, sleeping on your stomach with support from below would help ease the stress between your discs.
Note: You may or may not choose to use a pillow under your head depending upon how comfortable you find this position.
Sleeping On Back With A Pillow Under Knees
Honestly, sleeping on the back is the best posture and leaves too little or no back pain at all.
However, there are other factors involved too. For instance, the type of mattress and pillow you use, as already mentioned.
Nonetheless, lying on your back with a pillow under your knees would help maintain the curve in your spine. You can also try supporting the angle by placing a rolled-up towel to fill the gap between your back and bed, where your spine curves.
Sleeping on your back distributes your entire weight evenly across the widest area of your back. As a result, there’s less strain on your pressure points.
Note: You can also experience better alignment of your spine and the rest of your body. Also, your organs would not be forced to hang in odd orientations but lie flat on your back – the strongest muscles in your body.
Sleep On Back In Recliner Position
Although sleeping on a recliner may not be the best advice to relieve back pain, it may be great for people suffering from isthmic spondylolisthesis.
The condition results from the overlapping discs over each other (usually, the upper disc overlaps the one below it).
Sleeping on your back in a recliner position creates an angle between your thighs and trunk. As a result, it helps reduce the pressure on your spine.
Note: Consider investing in a adjustable reclining bed for best alignment and support.
The correct posture while sleeping can help alleviate back pain for several conditions. Depending upon the condition you’re suffering from, you can either lie on your back or your side.
But, the keynote here is to maintain the proper support for your spine at all times.
Rest assured, the postures mentioned above will certainly help you sleep better at night.