Back pain is a widespread problem affecting millions, impacting their everyday life activities and ultimately affecting their overall quality of life.
It can start with a dull ache and can grow into a persistent pain if not given attention on time. Backache can stem from a range of causes, but by understanding your potential source of discomfort, adopting the right posture, and learning correct movement techniques, you can prioritize managing the pain.
When we talk about the right posture, it includes maintaining correct posture for all activities, including sitting, standing, lifting weights, and even during sleep. In this article, let’s focus on some of the best sleeping positions to help you achieve back pain relief.
There are mainly 3 positions that you can sleep in: on your back, on your stomach and side ways. If you have invented your own 4th position, then you really need to tell us about it
On your stomach:
Ideally, sleeping on your stomach can be really stressful for your back. We would recommend you to try shifting from sleeping on your stomach to either sleeping on your back or sleeping sideways, but if it is too difficult for you to change the habit, here are a few tips for you.
When sleeping on your stomach, there is more strain on your back. You can slide in a thin pillow under your abdomen to straighten your spine. This will help reduce the stress on your back and ease the pain as well.
On your back:
Sleeping on your back is the ideal and recommended sleeping position, but many find it hard to sleep on their back. You can place one pillow underneath your neck or head and another one underneath the knees to maintain optimal spine alignment.
This position is not recommended for pregnant women; you can check with your women’s health physio for the best sleeping positions as per your pregnancy term.
On your side:
The next best sleeping position! Sleeping on the side also helps with avoiding back pain. People with snoring and sleep apnea conditions are recommended to sleep sideways, as it keeps their nasal passage always open.
To support a neutral lumbar spine alignment, tuck a pillow between both knees when sleeping sideways with legs stretched out.
Sleeping sideways in a fetal position is another type of side sleeping, but this position promotes uneven weight distribution and can contribute to back pain.
Research has shown that small changes such as altering your sleeping position can help alleviate your back pain.
Suffering from back pain? Find the Best Physiotherapy in Toongabbie for Relief Today!
