Do you often wake up with back pain? Your sleeping position could be the culprit! Let's talk about the best sleeping position for spine health and how to relieve pain and sleep better!!
Did you know that the position you sleep in can affect your spine health? Sleeping in the wrong position can lead to poor posture, muscle strain, and even spinal misalignment. We’ll talk about some common myth’s around sleeping and what positions are generally good and what positions are not so good and how to modify some positions for spine health.
1- Stomach Sleeping: Sleeping on your stomach is not recommended as it puts unnecessary strain on your neck and spine. Sleeping on the stomach while keeping the neck on one side causes rotational bias and shift of the weight on one side of the body. It also causes excessive extension of the low back. However, if you must sleep on your stomach, use a pillow/towel under the stomach to avoid overarching your back.
2- Back Sleeping: Keeping a pillow under the neck and not just the head (Lower the pillow towards the shoulder), will help open up the airways and reduce snoring and sleep apnea symptoms. Sleeping on your back with a pillow under your knees can help maintain the natural curve of your spine and avoid overarching your back. This position can also reduce pressure on the lower back and provide relief for those with lower back pain.
3- Side Sleeping: This is one of the best sleeping positions for most people. Sleeping on your side with a pillow between your knees can help maintain spinal alignment and neutralise hip positions. Use a pillow under the neck that allows to keep a neutral cervical spine (not bent to one side or the other).Keep another pillow between the thighs/knee while bent to align the hips better.
# It's also essential to invest in a supportive mattress and pillow to keep your spine aligned throughout the night. A mattress that is too soft or too firm can lead to poor sleeping posture and spinal misalignment.
# Bonus tip: It is of utmost important to breathe through the nose while we sleep. Sleeping with your mouth open can lead to several negative effects, including airway restriction, causing snoring and sleep apnea. The best way to improve sleep and clear your airways is to tape their mouth closed at night so they have to breathe through their nose. (THIS CAN MAKE A HUGE DIFFERENCE!!!)
Now that you know the best sleeping positions for spine health, give them a try and see if you're feeling less achy and more refreshed when you wake up in the morning. If you're still experiencing back pain, consider scheduling an appointment with a physiotherapist to address any underlying issues. Remember, a good night's sleep is essential for overall health and well-being!