When we're lying-in bed, we don't really worry about our spines. But our posture for sleep will help decide whether we feel back pain or not. What's even more surprising is that most back pain, including cancer or arthritis, isn't caused by severe medical conditions. Instead, discomfort or pressure from poor posture, uncomfortable sleeping positions, and other lifestyle behaviors also cause it – like most of the back doctors say. See what a back specialist recommends for better back health.
Neutral Spine Positioning
Pick a good quality mattress, or for added support, add a foam mattress over the innerspring mattress. To keep your spine neutral, you can also alter your sleep position or use pillows.
Sleep on the Back
On your back is the ideal sleeping spot. This distributes weight equally around the body's widest surface, minimizing pressure points and ensuring your internal organs are properly aligned. Owing to the awkward position of your neck, the worst position for sleeping is on your stomach.
Try Alternate Sides if You Are a Side Sleeper
Some evidence indicates that sleeping on an ill-fitting mattress on one side will typically lead to muscle instability and discomfort. The center of your body is suspended between your hips and shoulders, the widest portion of the trunk, always sleeping on the same side. As seen below, put a pillow between your knees to hold the hips, pelvis and spine aligned.
Using a Pillow
Place your pillow under your head and neck, but not your shoulders, no matter what sleeping position you prefer. As shown below, if you sleep on your back, make sure the pillow fills the gap between your neck and the mattress to maintain a neutral position. Using a thicker pillow, also seen below, while lying on your side.
Best Lower Back Pain Sleeping Positions
Sleeping on the side with a pillow between the knees If you feel awkward lying flat on your back, try moving to your side:
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Enable your right or left shoulder, along with the rest of that side of your body, to make contact with the mattress.
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Between your knees, put a pillow.
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If there is a distance between your waist and the mattress, for added support, consider using a small pillow there.
Sleeping in the fetal position on your side
You may want to consider sleeping on the side in a fetal position if you suffer from a herniated disc:
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Lie on your back and then gently roll over to your side.
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Tuck your knees in the direction of your chest and curve your body softly toward your knees.
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To avoid any imbalances, remember to switch sides from time to time.
Sleep with a pillow under your stomach under the abdomen
You may have read that it is probably bad to sleep on your stomach because of back pain. This is partially true because it can add to your neck tension.
But if you rest on the stomach, you do not have to push yourself into a new stance. Instead of that:
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To ease pressure off the back, put a pillow under the lower abdomen and pelvis.
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You may or may not choose to use a pillow under your head, depending on how this position feels.
Contact a back doctor in OKC for treating your back and shoulder pain. Our back specialists would ease your pain and get back you to the normal life. At Neuroscience Specialist we would be serving you for an extended range of spine and bone health issues.
**Disclaimer- Information presented here is not intended to be qualified medical advice. Nothing expressed herein creates a doctor-patient relationship.