How You Sleep can Impact Back Pain
By Rachel Carver
Do you sometimes wake up feeling stiff or sore? Do you ever wake up in a weird position and wonder how that happened? The right sleeping position can give you a good night's sleep and decrease back pain. The sleeping positions below are ordered from the best for you to the not so great.
Sleeping on Your Back
Sleeping on your back is best for the health of your body. This position reduces the amount of stress on your spine and neck during sleep. It allows your body to rest naturally. Resting in a neutral position allows:
- Your digestive system to reset
- Your healing phase of sleep to take place with fewer interruptions
- Your hormone levels to regulate
If you do sleep on your back, try to keep your pelvis and spine aligned. Twisting your pelvis can cause pain and other problems.
Side Sleeping
If you cannot sleep on your back, side sleeping is the next best sleeping position. Back sleeping is still better because side sleeping places pressure on your hips and shoulders. A rotational force on the lower back in this position can aggravate the lower lumbar spine. Hunched shoulders while sleeping this way can also tighten pecs.
Make sure your neck and shoulders are even when you sleep on your side. Your neck lulling to one side can cause neck joint impingements, resulting in neck pain and tightness.
Stomach Sleeping
Avoid this position if you can. Stomach sleeping hyperextends your back and puts pressure on your knees. You usually turn your neck to one side so you can breathe, which tightens the muscles. A hyperextended back strains the ligaments in the back of your spine.
Sleep Position Modifications
We all cannot sleep in the perfect position, so there are some modifications that can keep you in a healthy posture or help you get comfortable quicker if you are in pain.
For Back Sleepers
- Sleep with your hips square to avoid twisting your pelvis
- Sleep with a pillow under your lower legs - This will decrease tension on your hamstrings and minimize pull on the pelvis. This will reduce any lower back pain.
- Keep yourself in a neutral position with pillows around your hips
For Side Sleepers
- Sleep with a pillow between your knees to keep your hips square and pelvis aligned
- Hug a pillow to prevent sagging shoulders
For Stomach Sleepers
- If you have to sleep this way, put a pillow under your pelvis to keep your back neutral and take pressure off your spine
- Use a flat pillow to lessen the angle of your neck
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Midland, Texas.