You may not think too much about your sleeping position, and you may not be aware of just how much it can affect your ability to get a good night’s rest. Did you know that most back pain is the result of lifestyle behaviors like improper posture, uncomfortable sleep positions, and other physical stress and strain factors?
Different sleeping positions can contribute to your back pain in various ways.
Sleeping on your back
Though this is the best position for alignment, you can cause stress on your neck and lower back if you don’t use any support.
Sleeping on your front
With this position, you’re placing a strain on your neck, because of the unnatural position it twists into when you’re lying down.
Sleeping on your side
Sleeping on the same side every night causes stiffness and an imbalance in your alignment. It also suspends the middle part of your body, contributing to further imbalance in your spine.
Because lower back pain is the leading cause of disability all over the world, you should address it sooner rather than later. Here, we offer a few tips for correcting the issues mentioned above, as well as methods for correcting support issues and alignment problems. At Berkower Pain and Spine Rehabilitation, we want you to enjoy a restful and pain-free night’s sleep.
Supporting your head
For starters, use a head pillow to support the innate posture of your neck and back. Be careful not to raise your head too much, though, because this can stress both your neck and back. Head pillows should totally fill the space between your neck and your mattress.
To insure your pillows provide the best support, you should replace them every 12-18 months.
Supporting your hips
If you sleep on your stomach, place a pillow under your hips and lower abdomen. This helps to support your pelvis and relieve some of the pressure on your back. If you sleep on your side, put a small pillow between your waist and your mattress for additional support.
Supporting your knees
If you sleep face-up on your back, put a pillow under your knees to keep your spine neutral, while maintaining the natural curve of your lower back. Placing a small pillow or rolled-up towel under the small of your back is also helpful.
If you sleep on your side, use one of two positions to support your knees. Lie in a fetal position, while switching from side to side to maintain balance, or place a pillow between your knees.
Treat your lower back pain today
At Berkower Pain & Spine Rehabilitation, Dr. David Berkower believes in restoring maximum health through physical medicine and rehabilitation. Because less than 5% of patients with lower back and neck pain need surgery to resolve the problem, preventive and non-invasive methods as well as a holistic approach to treatment are an important part of treatment for Dr. Berkower.