Good sleep is pivotal to your health and overall well-being. The quality of life improves significantly when you ensure quality slumber. Research has revealed that getting insufficient sleep increases your pain threshold.
Back pain is one of the major problems that affect the sleep cycle. Stress or strain from poor posture, uncomfortable sleeping positions, and other lifestyle behaviors are the major factors that cause back pain. Not only does back discomfort make it difficult to get through the day, but it also hampers a restful night’s sleep. It can be challenging to settle into a sleeping position. You can also feel pain when getting in and out of bed.
Try these suggestions to help you sleep a little easier if back discomfort is keeping you from getting adequate rest.
Best Sleeping Positions to Avoid Back Pain
The following sleeping positions are recommended to avoid back discomfort:
- Lay on your side with a pillow between your knees
- Try shifting to your side if laying flat on your back seems uncomfortable.
- Allow the side of your body, including your right or left shoulder, to lie on the mattress.
- Put a pillow in the space between your knees.
You won’t feel better if you sleep on your side by yourself. However, the secret is in how you position the pillow between your knees. Your hips, pelvis, and spine will remain in better alignment thanks to the pillow.
- Lay down in the fetal position on your side.
- Try sleeping on your side curled in a fetal position if you have a herniated disc. Lie on your back and then gradually move over onto your side.
- Gently twist your torso toward your knees while tucking your knees up to your chest.
- Keep in mind to occasionally switch sides to avoid any imbalances.
Your spine’s vertebrae are separated by discs. When a portion of a disc moves outside of its usual space, it herniates, resulting in pain in the nerves, weakness, and other symptoms. The vertebral space can be accessed by curling your torso into the fetal posture.
- Sleep on your stomach with a pillow beneath your stomach.
- Put a pillow beneath your pelvis and lower abdomen to help your back by relieving some of the strain.
- You may or may not decide to put a pillow under your head depending on how comfortable this position is for you.
The benefits of sleeping on your stomach with a pillow may be greatest for people with degenerative disc conditions. Any strain imposed on the area between your discs might be relieved by it
- Lay on your back with a pillow under your knees
- Lie down on your back flat.
- Your knees should be supported by a pillow, and your spine should remain neutral. The cushion is crucial because it helps maintain the curve in your lower back.
- For additional support, you can tuck a small towel that has been tightly coiled under the small of your back.
Your weight is evenly distributed across the largest region of your body when you sleep on your back. You lessen the stress on your pressure points as a result. Additionally, your internal organs and spine can be better aligned.
If you have isthmic spondylolisthesis, sleeping in a reclining position may be advantageous though it may not be the ideal option for back pain. For the finest alignment and support while sleeping in this position, think about investing in an adjustable bed.
Purchase a Quality Mattress
Selection of Pillow:
Carefully Enter and Exit the Bed:
Although it may seem apparent, take extra caution when getting in and out of bed. You may experience more back discomfort if you bend forward at the waist or move abruptly. Roll over slowly onto one side, then lift yourself up using your arms. After that, you can slowly get out of bed by swinging your legs out. When it’s time to lie down at night, reverse the motions.
Engage in Exercises:
A major factor causing sleeplessness is stress. Back discomfort is also associated with it. So, try to find techniques to unwind and handle stress better. Practice some relaxing exercises. Try relaxing techniques, and contact your doctor for advice on morning back-supporting activities.
Getting rid of back discomfort is the greatest method to get a decent night’s sleep, but this isn’t always attainable. Although many people tolerate pain, it is frequently preventable and treatable. With the help of the above-mentioned guidelines, you can overcome back pain and attain a good night’s sleep!