You can’t get a good night sleep if you’re having lower back pains. It’s hard enough having to go through the day with back pain, but it’s even harder to get a comfortable position to sleep. Good night sleep is essential for your overall health.
A poor sleeping posture may be the cause of your lower back pain because certain positions put undue pressure on your neck, hips, and back. When lying on your bed it’s important that your body maintains the natural curve of your spine.
This can only be achieved by sleeping on your back and making sure your head, shoulders, and hips are properly aligned and your back is adequately supported. However, you might not be comfortable sleeping on your back, but there are other things you can do to help you sleep properly and reduce your back pain.
This is one of the most comfortable and suggested positions if you’re suffering from regular back pains, but it can also cause spinal misalignment. Sleeping in this position stretches out your spine, corrects the misalignment and prevents any further muscle strain. You can place a medium firm pillow between your legs or place one under your abdomen between your ribs and pelvis. This raises your upper leg restoring the natural alignment of your hips, pelvis, and spine. To avoid straining your neck place a pillow around your head and neck area.
If you suffer from a herniated disc, sleeping in a fetal position will bring you relief. This is because lying on your side with your knees tucked into your chest reduces your chances of bending your spine and helps to open up your joints. Don’t forget to use a pillow to support your head and neck to avoid getting aches and pains while your body is curled up.
Lying on your back is a healthy sleeping position that evenly distributes your body weight on a large surface reducing your pressure points and making sure your head, neck, and spine are properly aligned. It also helps to reduce muscle strain on your body. For better support place a pillow to support your head and neck and another smaller one under your knees and for additional support place an additional pillow under your lower back. This will stabilize your body and maintain a proper spinal curve.
Sleeping on your stomach
Sleeping on your stomach is the worst sleeping postures you can adopt because it can stress your neck and cause back pain. However, if you love sleeping on your stomach you can place a thin pillow underneath your stomach and hips to help align your spine. A thin pillow under your pelvis and lower abdomen will reduce pressure on your back and depending on how comfortable you are sleeping in this position, you can opt not to use a pillow under your head. If you suffer from degenerative disc disease or have a herniated disc, sleeping on your stomach with a pillow will relieve any pressure between your discs.
Getting a good mattress
Your body weight will determine the kind of mattress you need. Doctors usually recommend that you sleep on a firm mattress, but it can be very uncomfortable sleeping on a very hard surface. However, soft mattresses are also not a good idea because your body will sink into the mattress causing more pain to your joints. You can try the medium-firm or firm mattresses like the Morgongava mattress, an 8-inch thick medium-firm ikea mattress made with special comfort zones that help to relieve pain from your hips and shoulders while ensuring that your spine maintains its proper posture.
Getting the right pillow
The pillow you place under your head and neck is supposed to maintain your neck’s natural posture and support your spine. The pillow should be comfortable, able to maintain its shape over time and can adapt to different sleeping positions. Different pillows are meant for different sleeping positions. A thinner pillow is best if you sleep on your back so that you don’t raise your head too much putting a strain on your neck and back.
You can place thin pillows under your neck or under your hips if you sleep with your head facing down. For side sleepers, a thicker pillow is better to fill the space between your neck and the mattress for better support. Some people use a memory foam because it’s firm and it can easily mold to the shape of your head and neck.
Exercising your core muscles
Exercising gives you better quality sleep because your muscles are well relaxed. It also makes your core flexible and stronger reducing your risk of having muscle spasms and back pains at night. Working out regularly on your back and abs help to strengthen your core muscles in your abdomen, hips, lower back, and pelvis. It also helps to stretch your body relieving any pain on your joints. Strong and flexible muscles reduce the chances of you straining your back.
Being careful when getting in and out of bed
This may be an obvious point, but the majority of us don’t pay attention to how we get in and out of bed. Making sudden jerky movements or bending forward from your waist when getting out of bed can seriously hurt your back. The best way of getting out of bed in the morning is by rolling on your side using your arms and pushing yourself up then swinging your legs on the side of the bed. You can then stand up slowly.
No matter which sleeping position you prefer, keeping your spine properly aligned is the most important thing. If you’re sleeping on the right type of mattress, you will notice some gaps between your body and the mattress that can strain your spine and muscles. To prevent that, place some pillows in those gaps. If you follow some of the above methods, your back pain will hopefully lessen, but if it doesn’t it’s time to see a doctor.