Best Sleeping Positions to Reduce Pain
Finding a Sleep Position to Reduce Your Back Pain
Dealing with back pain? Well, you definitely are not alone. Back pain has been named as the leading cause of disability globally. You might think most back pain results from trauma or serious medical conditions, but actually bad posture, sleeping positions and other everyday habits can contribute to lower back pain.
How Should We Sleep and Which Sleeping Position Is the Best?
Try these top sleeping positions and find the right fit for you. Depending on your normal sleep positions, one of these variations can help to reduce pressure on your back, maintain alignment and help alleviate pain.
1- Side Sleeping with a Knee Pillow
For some people, lying on their back can create discomfort. Try rolling over onto your side. Allow the entire length of your body on your sleeping side to make contact with the mattress. Place a pillow between your knees, which reduces pressure on your back. Consider adding a small support, if there is a gap between your waist and the mattress. Make sure you alternate sides, as continually sleeping on one side can cause additional problems.
Why does this help? The pillow between the knees is the key to this sleeping position. It promotes better spine alignment and reduces pressure on the spine that can further irritate back pain.
2- Fetal Position- Suffering from a herniated disc? Rather than sleeping on your back, try sleeping on your side curled up like a fetus. Start by gently rolling over onto your side. Bring your knees toward your chest by tucking them upward and curling your upper body down toward your knees, as if you are going to hug your knees. Don’t forget to alternate side on occasion.
Why does this help? Herniated discs occur when those soft cushions between your vertebrae bulge or move out of place. Putting your body into a fetal position lengthens the space in between your vertebrae.
3- Stomach with Pillow- Sleeping on your stomach can increase back pain; however, we tend to have favorite sleeping positions that we all gravitate toward. There’s no need to force yourself into sleeping in a foreign position. Instead, place a pillow under your abdomen and pelvic area which relieves some of the pressure from your back. It is likely that in this position, you will choose not to use a pillow beneath your head. Why does this help? This position can reduce the pressure and stress on the spaces between your disc.
4- On Back with Elevated Knees- For many people, sleeping on your back provides the most back pain relief and is the most desirable. If you prefer to sleep on your back, use a pillow places underneath your knees to keep your spine in a neutral position. It is critical to maintain the natural curve of the lower back when in this position. You can also place a rolled towel under the small of your back to add support.
Why does this help? Sleeping on your back evenly spreads weight across the widest areas of your body, resulting in less weight resting on pressure points. This position also allows for better alignment of your spine.
Are You Properly Aligned?
Regardless of the sleep position you choose, what matters most with back pain is that your spine is in proper alignment, whether you are sleeping, exercising or doing your daily routine. In addition to helping you select a sleep position, a physical therapist can use spinal manipulation and other manual therapy techniques to move your spine back into alignment. Physical therapy can also help you train to improve form and alignment during athletic and non-athletic activities to prevent injury from occurring or progressing.
The longer you wait to correct misalignment in the back, the more the pain can progress. Seeking expert help can improve your sleep, your performance, and your quality of life.
About Evolve Physical Therapy
NYC's Premier Holistic Physical Therapy Clinics
There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!
First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.
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