Back pain is one of those things that makes trying to get to sleep literally a real life nightmare. Trying to find a comfortable position where your back can be relaxed yet supported can seem impossible.
Luckily we have put together a few ideas and techniques that will help you find the best sleeping position for lower back pain and any general back or neck problems
Before we start though we have to ask you a very important question;
Do you own a good mattress?
If you don't then it is very important to address this problem. Having a quality mattress means half the job is done. It should be well designed and able to support your back. This will save you countless ours of lying awake shifting around on a mattress that just doesn't want to help you out. Read our guide on how to choose a mattress.
A well sprung mattress or our personal favorite memory foam, is an essential investment if you want to start tackling your back problems.
So when you have your new mattress what can you do to further support your back whilst sleeping?
Luckily we have put together a few ideas and techniques that will help you find the best sleeping position for lower back pain and any general back or neck problems
Before we start though we have to ask you a very important question;
Do you own a good mattress?
If you don't then it is very important to address this problem. Having a quality mattress means half the job is done. It should be well designed and able to support your back. This will save you countless ours of lying awake shifting around on a mattress that just doesn't want to help you out. Read our guide on how to choose a mattress.
A well sprung mattress or our personal favorite memory foam, is an essential investment if you want to start tackling your back problems.
So when you have your new mattress what can you do to further support your back whilst sleeping?
Using an extra pillow for support.
No we don't mean add another pillow under you head. Instead use an extra pillow for support in other areas.
Side Sleepers:
If done right sleeping on your side can be a very healthy way to sleep. This is because minimal stress is put on the body.
The correct way to sleep on your side is to sleep legs together and aligned.
Sleeping with a pillow between your legs will stop any unnatural spine rotation.
Doctors have for a long time recommended pregnant women to sleep in their back. This is because is lessens any extra strain on the back.
The only draw back to sleeping on your side can be the pressure exerted on your organs. However because you switch sides often as a side sleeper this does not become an issue.
The correct way to sleep on your side is to sleep legs together and aligned.
Sleeping with a pillow between your legs will stop any unnatural spine rotation.
Doctors have for a long time recommended pregnant women to sleep in their back. This is because is lessens any extra strain on the back.
The only draw back to sleeping on your side can be the pressure exerted on your organs. However because you switch sides often as a side sleeper this does not become an issue.
Sleeping on your back
If you sleep on your back place the extra supporting pillow underneath your legs just below your bottom. This again keeps your back aligned and in the best place to unable you to sleep without discomfort. Make sure your legs stay aligned and do not cross
If you can manage to sleep with a good posture, over time you will find you back becomes less prone to aches and pains.
The only downside to sleeping on your back is that your more likely to snore. This is due to the base of the tongue relaxing under gravity this can obscure airways slightly and lead to you snoring more.
Sleeping on your stomach
This is a big no no. If you visualize how your body is aligned in this sleeping position you can quickly realize how bad it is for your back and neck.
Every part of your body is working against each other in this positions. Your spine and neck are stressed and your head is unnaturally rotated on the pillow.
This is a position that should never be used when trying to treat or avoid a bad back.
Just as you are taught to use your back correctly in every day life to lift things or play sports, so you should learn to use it properly when you are sleeping.
Because the back is so essential in everything we do we must take care of it.
Image courtesy of imagerymajestic at FreeDigitalPhotos.net
Image courtesy of renjith krishnan at FreeDigitalPhotos.net
Every part of your body is working against each other in this positions. Your spine and neck are stressed and your head is unnaturally rotated on the pillow.
This is a position that should never be used when trying to treat or avoid a bad back.
Just as you are taught to use your back correctly in every day life to lift things or play sports, so you should learn to use it properly when you are sleeping.
Because the back is so essential in everything we do we must take care of it.
Image courtesy of imagerymajestic at FreeDigitalPhotos.net
Image courtesy of renjith krishnan at FreeDigitalPhotos.net