Table of contents:
- The right sleeping position for back pain
- Avoid sleeping on your stomach when you have back pain
- Also choose the right mattress
When you have back pain, don't sleep in any position. If you are in the wrong position, you might feel stiff when you wake up and your back will hurt more. So, what is a suitable sleeping position for back pain to reduce pain? The following is the review.
The right sleeping position for back pain
When you have back pain, it is imperative that you place your spine in a straight position while sleeping. That way, there is no excess pressure on either the back or the neck. Sleeping on your back is the best position for those of you who have back pain. This is because the body is in a straight line and the weight of the body is evenly distributed.
Unfortunately, quoted from the Spine Universe, only about 8 percent of people sleep in this position. In fact, sleeping on your back is very good and recommended for you, especially those who have problems at the back of the body.
When sleeping, use a small pillow just under the head and neck. Pillows help keep your spine aligned. Apart from under your head, you can also place a pillow under your knees to keep your spine straight and maintain the natural curves of your body.
In addition to sleeping on your back, you are also allowed to sleep on your side with your legs straight. This position is also suitable for those of you who suffer from sleep apnea to keep the airways open. To keep your spine straight, place a small pillow between your legs.
Avoid sleeping on your stomach when you have back pain
Sleeping on your stomach is not only bad for those of you who have back pain but also for other healthy people. This position will put enormous pressure on the muscles and joints of the spine. The reason is, sleeping on your stomach can forcefully flatten the natural curves of your spine.
In addition, sleeping on your stomach also forces you to turn your neck to the side throughout the night. This condition can cause neck and upper back pain when you wake up in the morning.
However, if this sleeping position is the only way you can sleep well, look for ways to reduce the risk. Place a pillow under your pelvis and lower abdomen. In addition, also use a pillow under your head so as not to overload your back.
However, if using a head pillow causes tension and pain in your neck, try not to use it. Again, although this method can help reduce the risk of pain, try to avoid this one sleeping position and try sleeping on your back or side.
Also choose the right mattress
Apart from determining the right sleeping position, you also need to choose the right mattress. Mattresses help support the body during back pain. Choose a mattress that is not too hard but also not too soft.
A mattress that is too hard can make you sleep uncomfortable and make your body feel more painful when you wake up. Meanwhile, a mattress that is too soft will make you sink too deeply so that the position of your back and spine is not in a straight line.
Also pay attention to your position when you get up. Do not immediately get up in a hunched, fast, and jerky motion, as this can make your back a lot more painful. When you have back pain, try to get out of bed slowly by tilting your body to one side.
Then, use your arms to push your body up. Swing your feet slowly toward the floor so you can stand and support your weight. The same is true when you are about to sleep. Do not throw yourself hard on the bed. Lie down slowly and gently to prevent your back from hurting even more.
